Chromium
The insulin helper. Chromium is an essential trace mineral that potentiates insulin's effects. It helps glucose enter cells, may reduce cravings, and supports healthy metabolism. Modern diets are often low in chromium, and refined sugar actually depletes it.
How Chromium Works
Chromodulin
Chromium is part of a molecule called chromodulin that amplifies insulin receptor signaling.
Insulin Sensitivity
Enhances insulin's ability to move glucose into cells. More efficient blood sugar handling.
Glucose Tolerance
Helps body respond to carbohydrate intake. Smooths blood sugar spikes.
Lipid Metabolism
May help improve cholesterol ratios. Linked to better HDL in some studies.
Craving Reduction
Better blood sugar = fewer cravings. Some use it to reduce carb/sugar cravings.
Body Composition
May support lean mass preservation when combined with exercise. Mixed evidence.
Chromium Supplement Forms
Chromium Picolinate
Most studied form. Picolinic acid improves absorption. Common in supplements.
Chromium Polynicotinate
Bound to niacin (GTF chromium). Claimed to be more bioavailable.
Chromium Histidinate
Bound to histidine amino acid. May have better absorption profile.
Chromium Deficiency Signs
Blood Sugar Issues
Impaired glucose tolerance, reactive hypoglycemia, difficulty managing blood sugar.
Sugar Cravings
Intense carbohydrate and sugar cravings. Feeling "hangry" between meals.
Weight Gain
Difficulty losing weight despite efforts. Poor insulin function promotes fat storage.
Fatigue
Energy crashes, especially after meals. Glucose not getting into cells efficiently.
Food Sources of Chromium
Broccoli
One of the best vegetable sources. One cup = 22μg chromium.
Brewer's Yeast
Very high in bioavailable chromium. Traditional GTF source.
Beef
Good source, especially grass-fed. Also provides other minerals.
Green Beans
Decent source among vegetables. Easy to include regularly.
Potatoes
Contain chromium in the skin. Don't peel.
Grape Juice
Surprisingly high in chromium. Red wine too (in moderation).