Chromium: Goodbye, Diabetes and Obesity!
Chromium is an essential element that in the human body activates enzymes involved in carbohydrate metabolism; in the synthesis of fatty acids, cholesterol, and proteins. Chromium regulates blood sugar levels, increases insulin activity, and individuals with high levels of chromium in their bodies are less prone to diabetes and atherosclerosis. It also affects hematopoiesis and the breakdown of excess fat, promotes the resorption of atherosclerotic plaques, reduces cholesterol concentration on the walls of the aorta, and protects myocardial proteins from destruction. Chromium reserves help to overcome stress.
The daily requirement for chromium in an adult human is 50–200 mcg. For many people, an adequate daily intake of 25–35 mcg of chromium may be sufficient. However, this does not meet the chromium needs in situations of stress, increased consumption of simple carbohydrates, intense physical work, infections, and injuries. An optimal intake of 150–200 mcg of chromium per day is considered ideal.
Chromium deficiency in the body can develop with insufficient intake of this element (20 mcg/day or less).
Chromium compounds enter the body through food, water, and air.
The bioavailability of chromium from inorganic compounds in the gastrointestinal tract is low, only 0.5–1%, but it increases to 20–25% when chromium is introduced in the form of complex compounds (picolinate, asparaginate).
Hexavalent chromium is absorbed 3–5 times better than trivalent chromium.
Numerous dietary factors influence chromium bioavailability. For instance, chromium absorption increases in the presence of oxalates and decreases in cases of iron deficiency. Physiological factors, such as aging, also affect absorption.
Chromium absorption occurs mainly in the jejunum, with unabsorbed chromium excreted in feces.
Absorbed chromium is primarily excreted by the kidneys (80%) and to a lesser extent through the lungs, skin, and intestines (about 19%). Absorbed inorganic trivalent chromium is mainly excreted by the kidneys, in small amounts with shed hair, sweat, and bile. Large amounts of chromium can be lost with bile.
In chromium transport, transferrin and albumin play a major role.
Biological role in the human body. The most important biological role of the trace element chromium is in regulating carbohydrate metabolism and blood glucose levels, as chromium is a component of a low-molecular-weight organic complex – the glucose tolerance factor (GTF). It normalizes the permeability of cell membranes to glucose, the processes of its utilization by cells, and storage, and in this regard, it functions in conjunction with insulin. It is believed that chromium forms a complex with insulin that regulates blood glucose levels. Chromium increases the sensitivity of tissue cell receptors to insulin, facilitating their interaction and reducing the body’s need for insulin. It can enhance the action of insulin in all metabolic processes regulated by this hormone. Therefore, chromium is essential for patients with diabetes mellitus (primarily type II), as its levels in the blood of such patients are reduced. Moreover, a high deficiency of this trace element can lead to a diabetic-like condition.
Chromium levels decrease in women during pregnancy and after childbirth. This chromium deficiency can explain gestational diabetes, although this reason is hardly the only one.
Chromium deficiency in the body, in addition to increasing blood glucose levels, leads to elevated concentrations of triglycerides and cholesterol in the blood plasma and, ultimately, to atherosclerosis.
Chromium affects lipid metabolism, causing the breakdown of excess fat in the body, which leads to normalization of body weight and prevents obesity. The influence of chromium on lipid metabolism is also mediated by its regulatory effect on insulin function. Given the above, chromium is of great importance for the prevention of diabetes mellitus, obesity, and cardiovascular diseases.
In cases of chromium deficiency in humans and animals, the ability to incorporate 4 amino acids (glycine, serine, methionine, and γ-aminobutyric acid) into cardiac muscle is disrupted.
Chromium increases muscle tone, performance, and physical strength. It helps weightlifters and bodybuilders to build muscle and improve strength endurance.
Additionally, experiments on animals have shown that chromium deficiency leads to growth retardation, causes neuropathies and disturbances in higher nervous activity, and reduces the fertilizing ability of sperm. It should be emphasized that sugar abuse increases the need for chromium while simultaneously increasing its loss through urine.
Synergists and antagonists of chromium. Zinc and iron in the form of chelating compounds can act as synergists of chromium.
Signs of chromium deficiency. Anxiety, fatigue, insomnia, headaches, tiredness, neuralgias, and decreased sensitivity in the extremities, impaired muscle coordination, tremors in the limbs, glucose intolerance (especially in diabetic patients and in middle-aged and elderly individuals), changes in blood glucose levels (hyperglycemia, hypoglycemia), increased risk of developing diabetes mellitus, impaired amino acid metabolism, elevated levels of cholesterol and triglycerides in the blood (increased risk of developing atherosclerosis), increased risk of developing ischemic heart disease, changes in body weight (weight loss, obesity), reproductive function disorders in men.
Currently, chromium deficiency is quite common. Chromium deficiency can develop in individuals consuming diets high in simple carbohydrates.
Excess chromium in the body can lead to significant health disturbances. Although chromium is an essential element, excessive intake of chromium compounds can be quite toxic.
Main manifestations of chromium excess: inflammatory diseases with a tendency to affect mucous membranes (perforation of the nasal septum), allergic diseases, particularly asthmatic bronchitis, bronchial asthma; dermatitis and eczema; astheno-neurotic disorders, increased risk of oncological diseases.
Chromium is necessary: in diabetes mellitus, obesity, osteoporosis, hyperlipidemia, atherosclerosis.
Dietary sources of chromium: beer, brewer’s yeast; cheese, dairy products; meat, veal liver; eggs; mushrooms (champignons, white mushrooms, oyster mushrooms, chanterelles, butter mushrooms, honey mushrooms); vegetables: potatoes (especially with skin), white cabbage, hot pepper (chili), sweet pepper, radish, beetroot, tomatoes, Jerusalem artichoke, garlic; greens: green onions, chives, parsley greens, rhubarb (petioles), arugula, dill, garlic greens, spinach; legumes and grains: beans, peas, corn, oats, millet, soft wheat, hard wheat, rye and other whole grains, beans, lentils, barley; black pepper; fruits: quince, pineapple, cherries, figs, viburnum, sea buckthorn, peaches, feijoa, persimmon, sweet cherries, blueberries, mulberries; dried fruits: raisins, dried figs, dried apricots, dates, prunes; nuts and seeds: peanuts, sesame, poppy, macadamia, almonds, Brazil nuts, pine nuts, pumpkin seeds, pistachios, hazelnuts; vegetable oils: corn oil, olive oil; red algae.
In the form of a natural complex, chromium is present in brewer’s yeast, where it is almost completely bioavailable. When administered orally as a mineral salt, the absorption rate is approximately 3%.
To mitigate chromium deficiency, it is essential to minimize the intake of refined sugars, carbonated beverages, confectionery, products made from highly processed white flour, and cereals sweetened with sugar substitutes. Excessive sucrose consumption increases the urinary excretion of chromium, thereby elevating the physiological requirement for this microelement.