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Chromium Supplements: Benefits, Dosages, & Sources

Chromium supplements are taken to help control blood glucose levels. Especially in those who are diabetic or pre-diabetic, due to their ability to enhance the use of insulin in the body. As our bodies do not make chromium naturally we must consume it through our diet or through a supplement routine. Our guide to chromium supplements teaches you how they can benefit your health, the signs you may be deficient, the optimum dosage for your health, and how to supplement with ease.

Table of Contents:

What is Chromium?

Chromium is a trace element that does not naturally occur in the body. Therefore, a key way to increase levels in our bodies is through diet and via chromium supplementation. As a trace mineral our bodies only need chromium in small amounts. Chromium is a type of mineral that has two known forms: trivalent chromium and hexavalent chromium. The trivalent form can be found in food sources and supplements, whereas the hexavalent type is found in pollution and is toxic. 

8 Benefits of Chromium Supplements

Chromium supplements can provide many benefits, and can often be found in energy supplements, to sports supplements. These are the 7 benefits of chromium supplements:

  • Helps to maintain normal blood glucose levels
  • Supports the body’s use of energy - by playing a role in the breakdown of carbohydrates, fats, and proteins.
  • Helps to improve insulin sensitivity 
  • May reduce hunger
  • Could improve muscle mass
  • May assist in losing weight - due to its role in metabolism and effects on eating behaviour
  • Reduces tiredness and fatigue
  • Can reduce inflammation 

Due to these benefits, chromium supplements have an impact on inflammation. This means they have been tested as treatment for polycystic ovary syndrome (PCOS).

Sources of Chromium 

As chromium is a trace mineral, we must reach our recommended daily amount through nutritional intake. It can be found in:

  • Vegetables e.g. Broccoli, green beans, and potatoes
  • Meat, poultry, and eggs
  • Fruits e.g. apples and bananas
  • Coffee
  • Whole-grain products
  • Grape juice
  • Chromium supplements
  • Vitamin B Supplements

A healthy, balanced diet and daily vitamins should easily ensure you reach the optimum levels of chromium. It’s important to note that the majority of dairy products are low in chromium. Those who believe their levels to be too low, could benefit from taking a chromium supplement every day.

3 Signs of Chromium Deficiency 

Those experiencing low levels of chromium may experience the following symptoms of mineral deficiency

  • Weight Loss
  • High blood glucose levels
  • High blood cholesterol 

These symptoms are caused by the impaired glucose tolerance in people with low levels. If you are experiencing these deficiency symptoms, you should speak with your doctor, and you may need to take chromium supplements.

Who is Most at Risk of Chromium Deficiency?

Chromium deficiency is very rare, and tends to only affect people in certain groups:

  • Those with diabetes
  • Those who are pregnant
  • Athletes
  • Elderly people

If you fall into one of these groups and are concerned about chromium deficiency you should consult your doctor. 

Recommended Chromium Supplements Dosage

Unlike other food supplements, chromium only has one recommended dosage for the general population. It is recommended that you take 40 micrograms of chromium per day. Our Boost B12 Oral Spray contains 100% of the daily nutrient reference value. Ensuring that just one dose of our chromium supplement will help you achieve optimum nutrient levels. There are no upper limits to chromium supplements.

We do however recommend that you half the dosage for children under the age of 12 as their daily needs are lower than that of an adult. To further support your child’s health and wellbeing, our children’s vitamins range has all the vitamins needed for a healthy lifestyle.

BetterYou’s Chromium Supplements 

Our Boost B12 vitamin contains chromium chloride. Whilst this vitamin and mineral do not need to be taken together, the two naturally support energy levels and so work well in tandem. The BetterYou chromium supplement is formulated as an oral spray, making it easy and fuss-free to get your daily intake of this mineral. The spray is developed to aid psychological functions and to boost your overall energy levels. Simply spray on the soft tissue on the inside of your mouth, where the chromium supplement will be absorbed into the rich venous system below.

Our chromium supplements form part of our vegan supplement and vegetarian supplement ranges. If you wish to take alongside pregnancy supplements and breastfeeding supplements, it is a good idea to consult with your midwife about any supplements you intend to take.

Can You Take Chromium Supplements with Other Vitamins?

Chromium supplements are safe to take with vitamins and multivitamins. It is however recommended that you do not take chromium supplements alongside nonsteroidal anti-inflammatory drugs. You should also talk to your doctor if you intend to take antacids at the same time as chromium as they can impact the absorption of the mineral.

Are There Any Side Effects to Chromium Supplements?

As there are no upper limits to the recommended dosage of chromium supplements it is unlikely that you will experience any negative side effects. However, there have been some reports of side effects, including:

  • Headaches
  • Trouble sleeping
  • Mood changes
  • Allergic reactions

Those who have kidney or liver disease should talk to their doctor before taking any chromium supplements, as they could cause damage in these instances. If you do feel they are producing unwanted side effects you should stop taking them and consult with your doctor.

Innovative Supplementation with BetterYou

We pioneered transdermal magnesium and vitamin oral sprays. Our range of magnesium bath flakes, sleep supplements, and selenium supplements can help you to support your health and wellbeing with ease.
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