Introduction:
Chromium is a mineral our bodies use in small amounts for normal body functions. Chromium helps to move blood sugar (glucose) from the bloodstream into the cells to be used as energy and to turn fats, carbohydrates, and proteins into energy. Chromium supplements may be obtained in tablets or capsules or as part of a multivitamin. The human body needs small amounts of chromium, and most people get enough in their regular diet and do not require dietary supplements. Chromium exists in many natural foods including meats, potatoes (especially the skins), cheeses, molasses, spices, whole-grain breads and cereals, fresh fruits and vegetables. Below is a list of chromium containing foods.
Chromium and weight loss:
Meta-analysis: A meta-analysis by Onakpoya I et al consisting of 11 studies demonstrated a statistically significant amount of weight loss over placebo with weight loss of about 0.5 kg during variable study periods. Chromium produced adverse effects such as vertigo, headache, diarrhea and hives (2).
Randomized double-blind placebo-controlled trial: A randomized double-blind placebo-controlled trial on 80 overweight adults taking chromium picolinate at a dose of 1000 mcg for 24 weeks did not see any significant change in body mass index at 12 weeks and at 24 weeks (3)
Chromium Containing Foods, Average Content Per 100 grams:
| Meat, beef, ground beef | 168.390 mcg |
| Chicken: chicken breast | 8.300 mcg |
| Pork: ham | 2.144 mcg |
| Eggs: egg, whole, cooked | 2.252 mcg |
| Peanuts: peanut butter | 2.800 mcg |
| Fish and shellfish: shrimp | 15.800 mcg |
| Fruits & fruit juices | |
| Orange juice | 0.523 mcg |
| Apple | 8.212 mcg |
| Banana | 4.856 mcg |
| Apple juice | 0.155 mcg |
| Strawberries | 1.652 mcg |
| Orange | 4.900 mcg |
| Peach | 6.200 mcg |
| Cantaloupe | 4.334 mcg |
| Vegetables | |
| Potato: potato, peeled, raw | 1.098 mcg |
| Head lettuce | 0.511 mcg |
| Dry edible beans: pinto beans | 58.000 mcg |
| Romaine and leaf lettuce | 11.045 mcg |
| Onion, fresh | 51.018 mcg |
| Tomato, fresh | 8.178 mcg |
| Cabbage | 16.595 mcg |
| Carrot | 3.246 mcg |
| Celery | 5.100 mcg |
| Milk & dairy products | |
| Whole milk (fluid) | 1.069 mcg |
| Skim milk (fluid) | 0.946 mcg |
| Yogurt | 1.540 mcg |
| American cheese | 2.137 mcg |
| Grains | |
| Ready-to-eat cereals: Kellogg’s Raisin Bran | 11.567 mcg |
| Non whole grain yeast bread: white bread | 9.066 mcg |
| Whole grain yeast bread: whole wheat bread | 14.883 mcg |
| Hot cereals: Nabisco quick prepared cream of wheat | 7.167 mcg |
| Fats | |
| Butter | 2.726 mcg |
| Margarine | 1.914 mcg |
Summary and Conclusion: Chromium
- The human body needs small amounts of chromium, and most people get enough in their regular diet and do not require dietary supplements. Chromium exists in many natural foods including meats, potatoes (especially the skins), cheeses, molasses, spices, whole-grain breads and cereals, fresh fruits and vegetables.
- Chromium and weight loss: Chromium may produced a small amount of weight loss over placebo according to a meta-analysis but produced adverse effects such as vertigo, headache, diarrhea and hives (2).
- A recent randomized double-blind placebo-controlled trial on 80 overweight adults taking chromium picolinate at a dose of 1000 mcg for 24 weeks did not see any significant change in body mass index at 12 weeks and at 24 weeks (3).
References:
1.Thor MY, Harnack L, King D, Jasthi B, Pettit J. Evaluation of the comprehensiveness and reliability of the chromium composition of foods in the literature. J Food Compost Anal. 2011 Dec;24(8):1147-1152. http://www.ncbi.nlm.nih.gov/pubmed/23066174
2.Onakpoya I, Posadzki P, Ernst E. Chromium supplementation in overweight and obesity: a systematic review and meta-analysis of randomized clinical trials. Obes Rev. 2013 Jun;14(6):496-507. http://www.ncbi.nlm.nih.gov/pubmed/23495911
3.Yazaki Y, Faridi Z, Ma Y, Ali A, Northrup V, Njike VY, Liberti L, Katz DL. A pilot study of chromium picolinate for weight loss. J Altern Complement Med. 2010 Mar;16(3):291-9. http://www.ncbi.nlm.nih.gov/pubmed/20192914