A diagnosis of diabetes can dramatically change your lifestyle, especially the way you eat. Scientists have long taken interest in chromium because of its many roles in the body and possible connections to blood sugar control. Now, current research seems to validate the use of chromium supplements in diabetes treatment.
Diabetes Basics
Physician Simeon Margolis remarks that insulin enables glucose to pass from the bloodstream into your cells, where it can either serve as an immediate energy source or be stored. Whenever this regulation of glucose consumption fails, blood glucose rises above normal levels, leading to the metabolic disorder diabetes mellitus. Diabetes comes in two forms: type 1 and type 2. Margolis also notes that, in type 1 diabetes, the beta cells of your pancreas produce little or no insulin. In contrast, the beta cells of a type 2 diabetic usually produce enough insulin, but the body cannot use it effectively because certain cells become resistant to its action.
Chromium Basics
Chromium is a mineral that your body requires in small amounts. Like insulin, it plays a role in the metabolism of sugars and fats. It mainly exists in two forms: trivalent, or chromium III, and hexavalent, or chromium VI. The Office of Dietary Supplements (ODS) describes trivalent chromium as the biologically active form of chromium, while hexavalent chromium is a toxic product of industrial pollution. Thus, trivalent chromium is the form you find in foods and dietary supplements. The ODS also notes that chromium deficiency can prevent your body from properly using glucose and responding to insulin.
Chromium and Glycemic Control
When your glucose attaches to the oxygen-carrying hemoglobin in your red blood cells, it forms a substance called glycosylated hemoglobin, or HbA1c. Margolis remarks that your HbA1c value gives your average blood sugar level for the previous three months, thereby reflecting how well you've been controlling your blood glucose. In a 2009 issue of the "Canadian Family Physician" journal, Dr. Richard Nahas and Matthew Moher summarized strong evidence that daily doses of 200 to 1,000 micrograms of chromium picolinate improve blood sugar control. Research studies confirm that chromium can reduce both your HbA1c and fasting blood sugar levels.
Mechanism of Action
In a 2008 issue of the journal Biochemical and Biophysical Research Communications, R. Sreekanth and colleagues note that trivalent chromium is the primary component of the "glucose tolerance factor," a substance that helps your body maintain normal blood sugar levels. Scientists believe trivalent chromium acts on insulin by binding tightly to it and causing important changes in its spatial arrangement and clumping. As a result, chromium enhances insulin activity in several ways, including: assists insulin in helping your cells take glucose in, improves the ability of your cell receptors to respond to insulin and improves glucose transport into cells.
Chromium Food Sources
You can find small quantities of chromium in most foods. Comparatively, however, meat, whole grains, fruits, vegetables and spices are richer in chromium. In contrast, the Office of Dietary Supplements notes that foods that are rich in table sugar and fructose are poor sources of chromium. Adults should get more than 20 micrograms of chromium daily. However, because of the effects of food handling, growing and processing methods, it may be difficult to predict how much chromium you're actually getting from your diet.
Chromium Supplements
Although the evidence is strongest for chromium picolinate, health food stores, pharmacies and most supermarkets may sell other forms of chromium, including: chromium chloride, chromium nicotinate, high-chromium yeast and chromium citrate. You may also get chromium in combination formulas. The Office of Dietary Supplements records typical doses ranging from 50 to 200 micrograms. However, keep in mind that, according to the ODS, only about 0.4 percent to 2.5 percent of the amount of chromium you eat actually reaches the organs where it's needed, while the remainder is excreted. You can improve chromium absorption by simultaneously eating foods rich in vitamin C and the B vitamin niacin.
Considerations
To avoid potential drug interactions, you should always inform your health care provider of any dietary supplements you plan to add to your regimen, particularly if you are on prescription medications or if you regularly take over-the-counter drugs. Also keep in mind that, although the scientific literature reports little toxicity for trivalent chromium, the government does not regulate dietary supplements the way it does pharmaceuticals. Supplements from different companies may therefore vary in contents, quality, safety, efficacy and potency.
References
- "The Johns Hopkins Complete Home Guide to Symptoms and Remedies"; Dr. Simeon Margolis; 2004
- Office of Dietary Supplements: Chromium
- Canadian Family Physician (journal); "Complementary and Alternative Medicine for the Treatment of Type 2 Diabetes"; Dr. Richard Nhas and Matthew Moher; 2009
- Biochemical and Biophysical Research Communications; "Insulin Interactions"; R. Sreekanth; 2008
