Chromium
Chromium is a trace mineral that supports insulin function and glucose metabolism — with potential benefits for energy balance and blood sugar regulation.
Chromium is a trace mineral that plays a key role in helping the body process carbohydrates, fats, and proteins. It’s most closely associated with insulin sensitivity and blood sugar regulation — two processes that are especially important for people managing energy levels or engaging in regular physical activity.
While chromium deficiency is rare in healthy individuals, marginal intake may affect how efficiently the body uses insulin, which in turn can impact glucose control. Some research suggests chromium may support metabolic flexibility and help stabilize blood sugar, although more research is needed to determine its long-term impact.
Good food sources include whole grains, vegetables like broccoli and potatoes, and proteins like beef, poultry, and fish. Coffee and red wine also contain small amounts. Since absorption is relatively low, eating a variety of whole foods remains the best strategy.
Recommended Daily Intake
- Women: Ages 19-50: 25 micrograms* Ages 51+: 20 micrograms*
- Men: Ages 19-50: 35 micrograms* Ages 51+: 30 micrograms*
- Upper Limit: Not known
Common Food Sources
- Whole grains
- High-fiber bran cereals
- Certain vegetables - broccoli, green beans, potatoes
- Certain fruits - apples , bananas
- Beef
- Poultry, egg yolks
- Fish
- Coffee
- Brewer’s yeast
- Some brands of beer and red wine