Does Chromium Affect Weight Loss And The Metabolism?

Chromium is a biologically active mineral found in food. You need trace amounts daily to meet nutritional levels. Chromium assists insulin production, which is vital for your metabolism and the storage of fat. Supplements sold throughout North America promote claims of weight loss, improved metabolism and increased muscle mass; however, scientific research cannot substantiate claims that chromium affects weight loss and the metabolism.

Weight-Loss Benefits

Chromium is a micronutrient that improves the metabolism and storage of carbohydrate, fat and protein in your body. Proponents of chromium claim that consuming doses of 1,000 mcg per day may reduce body fat and increase lean muscle mass. According to the MayoClinic.com, chromium is safe to consume; however, due to insufficient data, claims of increased metabolism, decreased appetite and increased muscle mass cannot be confirmed.

Absorption

Chromium aids in the production of insulin and the discharge of glucose from cells. According to Ask the Dietitian, chromium supplementation will not increase insulin production unless you are deficient in chromium. You absorb from your intestinal tract about 2.5 percent of the chromium you consume, according to the Office of Dietary Supplements. You store the absorbed chromium in your liver, spleen, soft tissue and bones; the remainder you excrete through feces. Vitamin C found in fruits and vegetables, and B vitamins found in meat, poultry, fish and grains, enhance chromium absorption.

Sources of Chromium

Many foods provide a small amount of chromium per serving. Minerals in foods may be affected by agricultural and manufacturing processes; therefore, dietary intakes of chromium may not be consistent. Red meat, turkey and whole grains provide approximately 2 mcg per serving, and 1/2 cup of broccoli provides approximately 11 mcg of chromium. Foods high in sucrose and fructose provide less than 2 mcg of chromium. Chromium supplementation is available with doses ranging from 50 to 200 mcg.

Adequate Intake

The Institute of Medicine's adequate intake for chromium is 25 mcg for adult women and 35 mcg for adult men. Adequate intake is the set level of chromium consumed by healthy people. The average adult woman in the United States consumes 23 to 29 mcg of chromium daily from food sources, which meets recommended guidelines. The average adult male consumes 39 to 54 mcg daily, which exceeds the recommended guidelines. According to the Office of Dietary Supplements, chromium deficiencies in adults are rare; however, age-related decreases of chromium in hair, sweat and blood suggest that deficiencies may occur in older people. Inconclusive, active research suggests that chromium supplements may treat impaired glucose tolerance and Type 2 diabetes.