Research, however, has found that participants' mean intake of the mineral exceeds the AI for both men and women, suggesting that most people in the United States have intakes similar to what’s recommended. Food and Drug Administration (FDA) doesn’t require labels to list chromium content unless it’s been added to food. Women who are pregnant or breastfeeding: 29 to 45 mcgĪccording to the NIH, data on people’s average chromium intake versus AI is limited, especially because the U.S.Infants ages 0 to 12 months: 0.2 to 5.5 mcg.Instead, the NIH lists daily intakes based on usual chromium intakes in healthy populations, depending on age and gender: “There’s not enough established research to set a recommended daily allowance for it,” she says. While there is no recommended daily allowance (RDA) for chromium, the amount that healthy people should consume on average, known as the adequate intake (AI), ranges from about 20 to 45 micrograms (mcg) per day for adults, notes Torey Armul, RD, who is based in Columbus, Ohio. “Chromium works with insulin to help your body use blood sugar and may also be involved in the metabolism of carbohydrates, fats, and proteins," explains Melissa Majumdar, RD, a spokesperson for the Academy of Nutrition and Dietetics and the bariatric coordinator at Emory University Hospital Midtown in Decatur, Georgia. This necessary mineral supports the role of insulin, a hormone that’s critical for the absorption and storage of glucose, or blood sugar, according to the NIH. “Basically, you need chromium to properly convert the food you eat into energy,” says Kristi King, RD, who works at Baylor College of Medicine in Houston. The former plays a key role in metabolism. The kind we find in food is known as trivalent or chromium 3+, while the form emitted by industrial pollution is called hexavalent or chromium 6+, according to the NIH.
Chromium: What It Does and Why We Need ItĪlthough we need to ingest chromium in small amounts, the mineral has two forms, and one can be toxic. Here’s more about chromium, including how much you need, whether you might be deficient, how chromium may impact weight loss and diabetes, and the best foods for obtaining this vital nutrient. Like other minerals, chromium doesn’t naturally occur in the body, so it must be obtained through diet or supplements. This mineral plays a role in metabolizing protein, carbohydrates, and fats and providing energy to your muscles and brain, according to the National Institutes of Health (NIH), but it may be best known for its ability to increase insulin sensitivity.
Chromium isn't a micronutrient you tend to hear a lot about, but it’s an essential one nevertheless.
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