Most people are probably more familiar with chromium in connection with rims or stainless steel. But the metal is also vital for the body.
What is chromium?
Chromium is one of the so-called essential trace elements. The human body cannot produce these itself, which is why they must be added to it regularly through food. Since the daily requirement of chromium is extremely low at less than one milligram, it is also referred to as an ultratrace element. The term chromium is derived from the ancient Greek word for color. This designation is due to the brightly colored chromium salts. Chromium was first detected in the late 18th century in a process that took several years and involved the cooperation of researchers from various disciplines. However, its importance as an essential trace element for the human organism was discovered much later, in 1959. Chromium is stored in the body in organs such as the liver or spleen, as well as in muscles, fat and bones. Apart from humans, chromium is particularly important for the metal industry and is used to produce alloys and non-rusting steel. In its pure form, it is a shiny heavy metal with a white-bluish color.
Function, effect and tasks
Chromium plays an important role in the human body, especially in the metabolism of carbohydrates. In particular, it contributes to the normal absorption and processing of glucose (sugar). Thus, it supports the hormone insulin in its function as a blood sugar reducer. Chromium is also involved in other metabolic processes such as fat metabolism in the body and has a cholesterol-regulating effect. It promotes the reduction of LDL cholesterol, known as “bad” cholesterol, and on the other hand increases the proportion of “good” HDL cholesterol. Chromium is often taken by athletes as a dietary supplement because, on the one hand, it boosts the production of the body’s own proteins and, at the same time, it causes an increase in the absorption of amino acid into the muscles, which can contribute to faster muscle growth. Furthermore, chromium contributes to normal thyroid function and is believed to be involved in many other important processes in the body. However, research on this is still ongoing.
Formation, occurrence, properties, and optimal levels
As an essential trace element, chromium cannot be produced by the body itself and must therefore be supplied to it. There are many foods that contain chromium. These include, most notably, meat and whole grain products. The most abundant sources of chromium are offal such as liver or kidneys. But chromium is also found in legumes, nuts, seeds, cheese, brewer’s yeast, oysters and honey. The daily requirement, which for adolescents and adults is between 30 and 100 micrograms, can therefore be met in a balanced diet without any problems and without additional supplementation. For example, 100 grams of lentils already contain 70 micrograms of chromium, which almost covers the average requirement – even if it is in the higher range. However, there is a danger with an incorrect or unhealthy and unbalanced diet. Industrially processed foods such as white sugar or white flour lose almost 90 percent of their chromium content through processing. So people whose diets are based mainly on processed foods run the risk of chromium deficiency. If one also takes into account that some researchers estimate the daily chromium requirement of an adult to be between 200 and 300 micrograms, this danger becomes even greater. However, there are foods that are naturally low in chromium, such as fruits and most vegetables. Chromium has the property of being deposited in the body when ingested in sufficient amounts. However, these stores are attacked and gradually emptied as we age.
Diseases and disorders
Both a deficiency and an overdose of chromium can lead to physical ailments, some of them significant. Chromium deficiency is usually virtually non-existent in a normal dietary intake. There are exceptions, however, such as some radical diets in which only juiced fruits and vegetables are consumed over a long period of time. Artificial feeding for months can also result in a deficiency of chromium.Since glucose metabolism is disturbed, the symptoms resulting from such chromium deficiency are similar to those of diabetes mellitus. Insulin levels increase and glucose tolerance decreases. In addition, cholesterol and triglyceride levels increase. Other symptoms affect the general condition and the muscular system. This can lead to irritability, confusion, nervousness, depressive moods, concentration problems, itching, muscle weakness and weight loss. If the chromium requirement is met again by an adequate intake, the symptoms disappear again in most cases after a short time. A massive overdose of chromium, on the other hand, can result in chromium poisoning. However, this cannot happen through intake from food alone, as this would require eating vast quantities of chromium-containing foods. Even with dietary supplements, the recommended dose would have to be exceeded many times over to provoke chromium poisoning. Chromium poisoning is therefore only known from the world of work. For example, chromium vapors are generated during the manufacture of leather or metal goods. If these are inhaled, this can lead to symptoms such as nosebleeds, asthma or diarrhea. Construction workers who work with cement containing chromium also suffer more frequently from allergies and contact eczema. Although not all bodily functions in which chromium is involved have been conclusively researched, it is an important trace element that is vital for health and should therefore be consumed in sufficient amounts.
