What is Chromium?
Chromium is naturally occurring mineral trace mineral in human nutrition. Trivalent chromium is an essential trace metal and is required for the proper metabolism of sugar in humans. Unlike other essential trace metals, chromium has not been found in a metalloprotein with biological activity. Chromium is a metal with atomic number 24 and an atomic mass of 52 daltons. It receives its name from the green, orange, yellow, and red colors which emanate from the oxide and acid which contacts specific minerals and yields a chrome-green, chrome-yellow, and other color pigments. Chromium deficiencies can affect the potency of insulin in regulating sugar balance. Chromium deficiency may be seen as impaired glucose tolerance. It is seen in older people with type 2 diabetes and in infants with protein-calorie malnutrition. Chromium deficiency is characterized by insulin resistance, hyperglycemia and lipid abnormalities. Low chromium levels may cause high cholesterol and a greater risk of developing coronary artery disease (CAD). Severe chromium deficiency may cause weight loss, poor coordination, destruction of the nerves in the extremities of the body (peripheral neuropathy) and inflammation of the brain. Chromium supplements are available in different forms:

Chromium picolinate

Chromium(III) picolinate is the chemical compound that is sold as a nutritional supplement to prevent or treat chromium deficiency. This bright-red coordination complex is derived from chromium(III) and picolinic acid. Small quantities of chromium are needed for glucose utilization by insulin in normal health, but deficiency is extremely rare and has only been observed in hospital patients on long-term defined diets.
This supplement has been touted a miracle mineral, one advertised to have myriad effects including weight loss, mood enhancement, energy promotion, increase in life span, and even the prevention of acne (Krzanowski, 1996). The most common usage for chromium picolinate is as a weight loss aid; claims that this supplement can melt fat, drastically reduce appetite, and increase metabolism are rampant and account for the popularity of chromium picolinate in our diet-obsessed culture. Chromium picolinate is a common ingredient in many herbal weight-loss concoctions readily available for over-the-counter sale at the local drugstore or on the internet. Additionally, scientific research is generally unsupportive of the weight loss claims surrounding chromium picolinate; consumers must be aware of these discrepancies when making a decision to take this or any other nutritional supplement.

Chromium polynicotinate
Chromium polynicotinate is an ionic substance used in some nutritional supplement products. It appears in products that are referred to as a medical food used for nutritional support for conditions associated with diabetes mellitus type 2.
Chromium polynicotinate is an effective assimilated form of chromium which some researchers suggest may have more benefits for certain conditions than does the picolinate form. A recent study on antidepressant pharmacotherapy for dysthymic disorder (depression) in 5 patients showed that chromium polynicotinate supplementation led to remission of dysthymic symptoms and concluded that preliminary observations suggest that chromium may potentate antidepressant pharmacotherapy for dysthymic disorder. Another study on chromium polynicotinate in rats prevented the sucrose-induced elevation of systolic blood pressure and decreased measures of lipid peroxidation.
Both forms of chromium reduce high serum glucose levels which can contribute to aging via a destructive process known as glycosylation, also called nonenzymatic glycation, in which glucose molecules bind to proteins and interfere with their function. People with diabetes have a highly increased rate of protein glycosylation and this plays a major part in their increased risk of atherosclerosis and many other diseases. For many with diabetes, chromium enhances the ability of insulin to lower serum glucose levels.

Chromium chelate
Chromium is required for normal protein, fat, and carbohydrate metabolism. Chromium plays a role in regulating appetite, reducing the cravings for sugar and increasing lean body mass.
Chromium contains a special bioactive formulation called Glucose Tolerance Factor (GTF). GTF facilitates insulin action by binding insulin to cell membranes, serving as a bridge between the insulin molecule and the cell membrane receptor sites. Glucose is used by cells for energy, and insulin is used by the body to transport the glucose into the cells. Chromium's GTF factor essentially assists the glucose to enter the cell. Therefore, all both insulin and GTF are needed for proper glucose metabolism. Chromium deficiency can lead to Type II diabetes and heart disease. Chromium deficiency is thought to contribute to glucose intolerance.

Chromium has also been shown to reduce levels of harmful LDL cholesterol (a form of cholesterol that has been linked to heart disease) and increase beneficial HDL cholesterol (HDL cholesterol helps return cholesterol to the liver, keeping it from building up in the blood vessels).

Chromium Chelavite
Chromium Chelavite is patented compound known as chelates, which are predigested and easily absorbed. These particular chelates have chromium bonded to a niacin complex. Niacin-bound chromium complexes significantly increase the bioavailability and biological activity of chromium. Some studies have shown that niacin-complexed chromium is absorbed and retained greater than chromium picolinate, reducing body weight, increasing lean body mass and promoting proper insulin function in the body.

Where is it Found?
The best source of chromium is in true brewer's yeast. Nutritional yeast is not the same and will not contain the same amount of chromium. It can also be found in grains and cereals although most of it is lost through refining. Chromium can also be found in large amounts in some beers.

Benefits / Uses
Chromium is important in the metabolism of fats and carbohydrates. Chromium helps moves blood sugar (glucose) from the bloodstream into the cells to be used as energy and turn fats, carbohydrates, and proteins into energy. Chromium stimulates fatty acid and cholesterol synthesis, which are important for brain function and other body processes. It is an activator of several enzymes, which are needed to drive numerous chemical reactions necessary to life. Chromium supplementation also improves glucose tolerance in people with Turner's syndrome, a disease linked with glucose intolerance. Chromium is also important in insulin metabolism. Insulin is an important hormone for controlling blood sugar levels as well as for metabolising fats and proteins in the body. Chromium may decrease the amount of insulin resistance present and thus it may change the type or amount of medication needed to treat the diabetes. It may help them control their blood sugar and may play a role in the development of adult-onset diabetes. Chromium, in a form called chromium picolinate, may improve symptoms of depression in people with atypical depression. Chromium, in combination with copper, may have potential suppressive effects on immune function.

When To Take / Type to take

Chromium supplements are best taken with a meal.

Chromium supplements come in several salt forms. The most common are chromium picolinate, chromium nicotinate and chromium chloride. Chromium picolinate is a complex of chromium and picotinate acid, which is a naturally occurring metabolic derivative of tryptophan. Adding the picolinate or nicotinate salt increases absorption, retention and accumulation of chromium compared to inorganic salts such as chromium chloride.

Dosage
There are no recommended dietary allowances for chromium. The amount of chromium needed to meet normal daily recommended intakes will be different for different individuals. According to the Food and Nutrition Board of the Institute of Medicine, the safe and adequate daily intakes of chromium are as follows:
Infants birth to 6 months: 0.2 mcg
Infants 7 to 12 months: 5.5 mcg
Children 1 to 3 years: 11 mcg
Children 4 to 8 years: 15 mcg
Boys 9 to 13 years: 25 mcg
Teenage boys 14 to 18 years: 35 mcg
Girls 9 to 13 years: 21 mcg
Teenage girls 14 to 18 years: 24 mcg
Adult males, 19 to 50 years: 35 mcg
Adult males, older than 50: 30 mcg
Adult females, 19 to 50 years: 25 mcg
Adult females, older than 50: 20 mcg
Pregnant women: 29 to 30 mcg
Lactating women: 44 to 45 mcg

Possible Side-Effects / Precautions / Possible Interactions
No side-effects have been reported for chromium. Chromium administered in high doses may cause skin irritation. Because of the low absorption and high excretion rates of chromium, toxicity is not common. Taking excessive chromium supplements can lead to stomach problems and low blood sugar (hypoglycemia).
Individuals with preexisting medical conditions should consult with their physician particularly if they are taking prescription or over-the-counter-medications or supplements. Women who are pregnant or breast feeding and children should also consult with there physician prior to taking any new supplements. Chromium chelate did not have any reported significant side-effects or medication interactions at the time of this writing.

Research Studies / References