Although serious chromium deficiencies are rare, many people consume less than the recommended amount of the mineral. Chromium helps to stabilize blood sugar and triglyceride levels, making it useful for decreasing your risk of diabetes and high cholesterol. The recommended daily allowance, or RDA, for chromium varies considerably depending on age, gender and condition. Always check with your doctor before adding chromium supplements or chromium-rich foods to your diet.
Children
For babies under 6 months, the RDA for chromium is 0.2 mcg. For babies between 7 and 12 months, the chromium RDA is 5.5 mcg. The RDA rises to 11 mcg for toddlers under 3; 15 mcg for children between 4 and 8; 21 mcg for girls between 9 and 13; and 25 mcg for boys between 9 and 13. The RDA of chromium is 24 mcg for teen girls and 35 mcg for teen boys.
Adults
The RDA of chromium for women under 50 is 25 mcg. Men under 50 should take 35 mcg. Women 50 and over need 20 mcg daily chromium, while men 50 and over need 30 mcg each day.
Pregnant and Nursing Women
Pregnant teens should take 29 mcg of chromium daily, while the RDA for adult pregnant women is 30 mcg. Teen girls who are nursing should aim for 44 mcg chromium. Breastfeeding women over 19 need 30 mcg chromium.
Special Conditions
Your doctor may suggest a higher chromium dose than the RDA for the general population. A person with type 2 diabetes might be prescribed 1,000 mcg a day, while preventative doses for people at risk of heart disease or diabetes range between 200 to 600 mcg, notes the University of Maryland Medical Center, UMMC. Never take chromium supplements, especially at high doses, without the recommendation of your physician.
Food Sources
Foods contributing at least 5 mcg of chromium per serving include broccoli, turkey, grape juice and whole-grain waffles, notes the Linus Pauling Institute. The Institute also lists green beans, apples, bananas, whole grain baked goods, beef, potatoes and orange juice as chromium-rich foods. UMMC additionally cites molasses, spices, cheese, brewer's yeast, mushrooms, oatmeal, nuts and prunes as good sources of the mineral.
Cautions
If your doctor suggests chromium supplements, make sure you take dietary chromium, as opposed to an industrial product known as hexavalent chromium or chromium VI, which can cause toxic reactions when eaten or breathed. Dietary chromium's hype as a weight-loss and muscle-building tool appear to be over-rated, according to UMMC. Its ability to deliver insulin more efficiently can help keep blood sugar at healthy rates for people who over-indulge in sugary foods or who work out vigorously. But, the mineral doesn't deliver dieting or muscle-building miracles.
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