Chromium picolinate is an essential mineral that contributes to the metabolism of fats and carbohydrates in the body. Because chromium is not manufactured by the body, trace amounts must be obtained from dietary means. A chromium deficiency may be a sign of impaired glucose tolerance. Although toxicity is uncommon, the long-term effects of high doses of chromium are uncertain. As with all supplements, the potential for side effects and interaction with other medications is real. Consult a health care professional before supplementing the diet with chromium.
Step 1
Add nutritional Brewer's yeast to the diet. Brewers yeast is the ingredient responsible for making bread rise, and it is a good source of chromium. Avoid taking brewers yeast if you have high uric acid levels, gout or candidiasis, which is a chronic yeast infection.
Step 2
Eliminate sugar and junk food from the diet. Practice stress reduction techniques and avoid excessive exercise regimens. Processed foods, simple sugars and other refined foodstuffs contribute to a deficiency in chromium levels, according to the National Institutes of Health.
Step 3
Eat mushrooms, asparagus, nuts, spinach, prunes and oatmeal. Eat baked goods made with whole grains instead of refined flour. Sprinkle wheat germ on yogurt, cereals or in baked goods for an extra dose of chromium.
Step 4
Consider supplementing the diet with a nutritional yeast supplement. Depending upon sex and age, the approximate recommended daily allowance of chromium, or RDA, is between 20 to 35mcg daily. For adults, the recommended therapeutic dosage is 200mcg from 1 to 3 times each day.
Step 5
Avoid taking antacids when supplementing with chromium. Calcium carbonate, found in Tums and Mylanta, may inhibit the absorption of chromium.
Tips and Warnings
- Pregnant and nursing women require higher levels of chromium.
- Chromium supplements may increase the effects of some diabetes medications.
