What is chromium deficiency and how much chromium do you need every day?
Cromium deficiency is a condition in which the body does not have enough chromium available. Chromium is a vital trace element that is essential for many processes in the human organism. In particular, it plays a central role in regulating blood sugar levels and metabolism.
The recommended daily intake of chromium varies depending on age and gender. For adults, it is around 30-100 micrograms per day. Pregnant and breastfeeding women have a slightly higher requirement. However, it is important to note that the individual intake of chromium depends heavily on the diet.
Cromium deficiency symptoms
A chromium deficiency can manifest itself through various symptoms. These include:
- Disorders of glucose metabolism
- Hunger for sweets
- Fatigue and lack of energy
- Concentration difficulties
- Impaired wound healing
However, it is important to note that these symptoms can also be due to other causes. A thorough medical examination is therefore always advisable.
Causes of chromium deficiency
There are various reasons that can lead to a chromium deficiency:
- Unbalanced diet: One of the main causes of a chromium deficiency is an unbalanced diet. In particular, a diet with a high proportion of processed foods and sugar can increase the risk.
- Malabsorption: Certain diseases of the digestive tract, such as Crohn's disease or coeliac disease, can impair the absorption of nutrients and therefore also of chromium.
- Diabetes: People with diabetes often have an increased need for chromium, as the trace element plays an important role in regulating blood sugar levels.
- Stress: Chronic stress can lower the chromium level in the body, as more chromium is excreted under stress.
- Medication: Some medications, such as antacids or proton pump inhibitors, can impair the absorption of chromium in the intestine.
Chromium effect
Chromium fulfils a variety of functions in the body:
- Regulation of blood sugar levels: Chromium improves the effect of insulin, the hormone that regulates blood sugar levels. It promotes the absorption of glucose into the cells.
- Fat metabolism: Chromium is involved in the regulation of fat metabolism. It can help to lower cholesterol levels.
- Muscle building: The trace element plays a role in muscle building and fat burning. It can positively influence body composition.
- Feeling hungry: Chromium can help regulate hunger and reduce cravings.
- Cognitive functions: There is evidence that chromium can improve cognitive abilities such as memory and concentration.
Chromium in food
Vegan sources of chromium (per 100 g)
- Wheat germ: 130 μg
- Wheat bran: 110 μg
- Yeast: 60 μg
- Broccoli: 40 μg
- Cashews: 20 μg
- Oatmeal: 18 μg
- Lentils (cooked): 16 μg
- Spaghetti (cooked): 15 μg
- Champignons (raw): 14 μg
- Kidney beans (cooked): 12 μg
Animal sources of chromium (per 100 g)
- Beef liver (cooked): 100 μg
- Oysters (raw): 60 μg
- Pork liver (cooked): 50 μg
- Cheese: 40 μg
- Beef (cooked): 30 μg
- Eggs (cooked): 25 μg
- Chicken (cooked): 20 μg
- Salmon (smoked): 20 μg
- Tuna (in oil): 20 μg
- Milk (3.5% fat): 4 μg
Both plant-based and animal-based foods are suitable for meeting your daily chromium requirements. Wheat germ, wheat bran, yeast and broccoli are particularly rich vegan sources of chromium. However, various nuts, wholegrain products and pulses also provide significant amounts of the trace element.
When it comes to animal foods, offal such as beef and pork liver are particularly rich in chromium. Oysters, cheese, beef and eggs are also good sources.
Drinking food to combat chromium deficiency
In addition to a balanced, chromium-rich diet, special drinking meals can also help to cover chromium requirements and prevent a deficiency. Manufacturers such as Saturo offer drinking meals, which contain an optimised combination of nutrients including chromium.
These drinking meals can be a particularly useful supplement for people with an increased need for chromium, such as diabetics, people with chronic stress or patients with malabsorption diseases. They are a practical and tasty option for stabilising the chromium level in the blood and counteracting deficiency symptoms.
Intake via a drinkable diet enables a controlled and consistent intake of chromium without the need to consume large quantities of solid food. This can be particularly beneficial in the case of an unbalanced diet, cravings for sweets or after weight loss diets.
Frequently asked questions
What inhibits the absorption of chromium?
The absorption of chromium can be inhibited by a number of factors:
Phytic acid, which is contained in wholemeal products, pulses and nuts, binds chromium and reduces its bioavailability. A high intake of simple carbohydrates and sugar increases chromium excretion and can lead to a deficiency in the long term.
How do you recognise chromium deficiency?
A chromium deficiency often manifests itself through subtle symptoms:
The most common signs include cravings for sweets, tiredness, difficulty concentrating and disturbances in glucose metabolism, which can manifest themselves in fluctuating blood sugar levels. Delayed wound healing can also be an indication of an insufficient supply of chromium.
How can I supply my body with chromium?
There are various ways to supply your body with chromium:
The best way to do this is through a balanced diet with a high proportion of chromium-rich foods such as wholegrain products, pulses, nuts, seeds and vegetables. If there is a proven deficiency or increased need, dietary supplements in the form of chromium tablets or capsules can also be useful in consultation with a doctor.
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Sources
- National Institutes of Health (NIH): "Chromium: Fact Sheet for Health Professionals" (2022) - A comprehensive overview of chromium, its functions, daily requirements and possible deficiency symptoms.
- Deutsche Gesellschaft für Ernährung (DGE): "Chromium" (2022) - A summary of the most important information on chromium, including its functions, daily requirements and possible deficiency symptoms.
- European Food Safety Authority (EFSA): "Scientific Opinion on the Tolerable Upper Intake Level of Chromium" (2010) - A scientific assessment of the maximum daily intake of chromium.
- American Diabetes Association (ADA): "Chromium Supplementation and Type 2 Diabetes" (2018) - A review of the potential benefits of chromium supplements in type 2 diabetes.
- Journal of Nutrition: "Chromium and Insulin Resistance" (2018) - A scientific study on the relationship between chromium and insulin resistance.
- Nutrients: "The Role of Chromium in Human Health and Disease" (2020) - A review of the various functions of chromium in the human body and its potential role in various diseases.
- Food & Function: "Chromium-rich foods and their potential benefits for human health" (2020) - A review of chromium-rich foods and their potential benefits for human health.
