image Chromium is a trace mineral that works with insulin to help regulate and maintain normal amount of sugar, glucose, in the blood. It also plays a role in carbohydrate, fat, and protein metabolism. Chromium can be found naturally in foods and also comes in a variety of supplemental forms.

Recommended Intake
Age Group Adequate Intake (micrograms/day)
FemaleMale
0-6 months0.20.2
7-12 months5.55.5
1-3 years1111
4-8 years1515
9-13 years2125
14-18 years2435
19-50 years2535
50+ years2030
Pregnancy 18 years or younger29n/a
Pregnancy 18+30n/a
Lactation 18 years or younger44n/a
Lactation 18+45n/a
Chromium Deficiency

Severe chromium deficiency is likely very rare. As chromium works closely with insulin, a deficiency of this mineral can produce symptoms similar to those seen in people with diabetes and can worsen glycemic control in people with pre-existing diabetes.

Safety Issues

It is difficult to consume toxic amounts of chromium from dietary sources alone. But, harmful levels of the mineral can potentially be ingested in the form of supplements. Daily dosages of 50-200 mcg are believed to be safe. The Institute of Medicine has not established a Tolerable Upper Intake Level.

A daily intake of over 1,200 micrograms has been reported to cause kidney, liver, and bone marrow damage in one person. In another case report, a patient taking daily dose of 600 mcg caused damage. You should talk to your doctor before taking more than 200 mcg. chromium toxicity may be more likely in people who already have liver or kidney disease

In addition, chromium picolinate appears to alter levels of neurotransmitters when taken in high doses—a possible concern for people with depression, bipolar disease, or schizophrenia.

Major Food Sources

Many foods contain a small amount of chromium. In general, whole grain breads and cereals and meats are all good sources. The content of chromium in many foods can be affected by how food is gown and processed. Here is a list of the approximate contents of chromium in certain foods:

FoodServing Size Chromium content
(micrograms)
Broccoli½ cup11
Grape juice1 cup8
English muffin (whole wheat)14
Potatoes, mashed1 cup3
Garlic, dried1 teaspoon3
Basil, dried1 tablespoon2
Beef cubes3 ounces2
Orange juice1 cup2
Turkey breast3 ounces2
Whole wheat bread2 slices2
Red wine5 ounces1-13
Apple, unpeeled1 medium1
Banana1 medium1
Green beans½ cup1
Health Implications
Research on Chromium

Researchers have studied using chromuim to help treat the following conditions, but the results are inconclusive:

Tips for Increasing Your Dietary Chromium Intake
  • Always talk to your doctor before taking a chromium supplement or any other dietary supplement. The supplement can interact with other prescription or over-the-counter medicines that you are taking or possibly affect a condition that you have.
  • You can get plenty of chromium from eating a healthy diet rich in whole grains, fruits, vegetables, meats, and dairy products.