What is Chromium?

Chromium is a mineral that serves a few important functions in the body. It plays a part in the breakdown of proteins, fats and carbohydrates. However, it's most known for its impact on insulin. The mineral enhances the action of the insulin hormone, affecting how the body regulates glucose levels.

The body doesn't need a ton of chromium. While it is essential, it's a trace mineral. That said, deficiencies can be detrimental to your health.

The Effects of Chromium Deficiencies

When your body doesn't get enough chromium, you may experience increased blood glucose. The effect of insulin wanes, and your body may become more sensitive to the hormone.

There are many wide-ranging effects of deficiencies. Many people experience a higher risk of diabetes and heart disease. Some will also suffer from confusion, unwanted weight loss and other debilitating symptoms.

How to Ensure You're Getting Enough Chromium

There are many ways to get more chromium into your body. However, staying on top of your chromium intake can be tricky. Unlike other minerals, tracking chromium content isn't easy because natural food products vary based on the growing environment. For example, one helping of broccoli can be high in chromium while another is lacking.

The best approach is to improve your diet and focus on chromium-rich foods. Remember, you don't need much chromium to stay healthy. By prioritizing healthy sources, you have a better chance of getting what you need.

Good sources of chromium include:

• Whole grains
• Beef
• Fish
• Broccoli
• Green beans
• Potatoes
• Apples
• Bananas
• Coffee

Another option is to take a chromium vitamin. Taking vitamins is the best way to know you get what you need. With how much chromium levels vary, taking daily vitamins eliminates all doubt that you're getting the fuel to stay healthy.

How Much Chromium Do You Need?

There are no official figures for the recommended daily allowance for chromium. However, "adequate intake" estimations do exist.

Healthy adult males under 50 need about 35 micrograms daily. Females in the same age range require 25 micrograms daily. Once you pass 50, daily recommendations for men and women fall to 30 and 20 micrograms, respectively. Most chromium vitamin products meet or exceed those recommendations.

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