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Chromium RDA

Article by Diet Bites

How Much Chromium Do You Require Daily?

The following chart depicts the recommended daily allowance for chromium, including best food sources.

Chromium Recommended Daily Allowance Chart


Age

Recommended Daily Allowance Per mcg

Infants

Birth - 6 months

0.2

 

7 - 12 months

5.5

Children

1 yr - 3 yrs

11

 

4 yrs - 8 yrs

15

Males

9 yrs - 13 yrs

25

 

14 yrs - 18 yrs

35

 

19 yrs - 30 yrs

35

 

31 yrs - 50 yrs

35

 

51 yrs & older

30

Females

9 yrs - 13 yrs

21

 

14 yrs - 18 yrs

24

 

19 yrs - 30 yrs

25

 

31 yrs - 50 yrs

25

 

51 yrs & older

20

Pregnant

< 18 yrs

29

 

19 yrs - 50 yrs

30

Lactating

< 18 yrs

44

 

19 yrs - 50 yrs

45

Copyright Note: Chart Created by Diet Bites, All Rights Reserved.

Function of Chromium in the Human Body

It is a mineral that the human body requires in trace amount. However, its mechanisms of action in the body - including the amounts needed for optimum health aren't well defined.

There are two forms of chromium.

1. Trivalent [chromium 3+]. It's biologically active and can be found in our food sources.

2. Hexavalent [chromium 6+]. This form of chromium is toxic, resulting from industrial pollution.

Chromium also assists in the maintenance of glucose levels within the body. It works to enhance the action of insulin which is a hormone that is critical to the metabolism and storage of carbohydrate, protein and fat.


Food Sources for Chromium in MCG

Most foods supply small amount of this vital mineral, less than 2 micrograms per serving.

The best sources are derived from whole grains, some fruits, vegetables and spices. Foods which are high in simple sugar composition such as sucrose and fructose tend to be minimal in chromium content.

Food

Amount

Chromium mcg

Broccoli

1/2 cup

11

Grape Juice

1 cup

8

Garlic, diced

1 teaspoon

3

Orange juice

1 cup

2

Red Wine

5 ounces

13

Whole Wheat Bread

1 slice

1

Apple with peeling

1 Medium

1

Banana, peeled

1 Medium

1

Chromium Levels, Enhancers

Vitamin C which is found prominently in fruits, vegetables and their juices as well as Vitamin B Niacin which is found in fish, poultry, meats and grains enhance the absorption of chromium.

Absorbed amounts of this mineral are stored in the liver, spleen, soft tissues of the body and bones.

Chromium & Medicine Interactions

Medication

Interaction

Antacids

Stomach acidity in these medications may impair chromium absorption or serve to enhance secretion.

 

Corticosteroids
H2 Blockers: Cimetidine, Famotidine, Nizatidine, Rantidine
Proton-Pump Inhibitors: Omeprazole, Lansoprazole, Pantoprazole, Esomeprazole
Beta Blockers: Atenolol, Propanolol

If taken with chromium, the effects of these medications may be enhanced or they may increase chromium absorption.

Corticosteroids
Insulin
Nicotinic Acid
Nonsteriodal Anti-Inflammatory Drugs [NASIDS]
Prostaglandin Inhibitors: Ibuprofen, Indomethacin, Naproxen, Piroxican, Aspirin

How Dieting Impacts Chromium Levels

Diets which are comprised of simple sugars exceeding 35% of daily calories trigger an increase of chromium excretion in urine.

Although deficiency of this vital mineral are rare they can occur. Deficiencies stem from infection, acute exercise, pregnancy, lactation and extreme times of stress. Older individuals are more at risk than younger individuals for deficiency.


Healthy Dieting Plan

A healthy weight loss or maintenance plan emphasizes a variety of whole grains, fruits, vegetables and reduced dairy products, particularly milk.

It also includes lean proteins such as meat, poultry, fish, beans & legumes, eggs, nuts and edible seeds. Sources of chromium in this group include lean beef, oysters, eggs and turkey.

The diet plan should be low in saturated fats, Trans fats, cholesterol, sodium [salt] and added sugars.

It needs to remain within daily caloric needs for your body in order to meet your recommended healthy weight.

Who Needs Extra Chromium?

Diet

Benefits of Chromium Supplements

May assist in treating impaired glucose tolerance and Type 2 diabetes. At this time, the effectiveness of supplements are inconclusive.

There are conflicting results in controlled health studies regarding the effectiveness of chromium supplements related to reducing body fat. In the studies which indicated results, they were extremely minimal.

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