Chromium is one of the few elements used in dietary supplements for weight loss. Its presence in this type of tablets and capsules is fully justified. This is because chromium plays an important role in maintaining normal body weight. If there is too little of it in the body, we may feel an exuberant appetite and gain weight more easily and quickly. On the contrary, if we take chromium supplements or supplement deficiencies of this element by means of appropriate food products, the road to slim figure may be less bumpy for us. Let us check what role chromium plays in our organism, what are its sources and how to supplement it.
Table of contents
- 1 Chromium – a little-known, inconspicuous element of great importance to health
- 2 Chromium deficiency and excess in the body – symptoms
- 3 Chromium in food. In which products we can find large amounts of chromium?
- 4 Chromium for weight loss
- 5 Chromium – health promoting properties. What else, apart from slimming, can chromium help us with?
- 6 Chromium – tablets, capsules, multi-ingredient dietary supplements… What to choose in order to lose weight?
Chromium – a little-known, inconspicuous element of great importance to health
Chromium was discovered in 1797 as a hard, silver-grey metal used on a large scale in industry. As it turns out, it also has an important biological significance for humans. Although it occurs in our body in trace amounts, it fulfils several important tasks, including the regulation of cholesterol levels and participation in the metabolism of carbohydrates, fats and proteins. It is an essential component of the so-called glucose tolerance factor (GTF), which makes it a specific guardian of normal blood sugar levels.
The concentration of chromium in the human body is about 6 mg, but depending on lifestyle or diet, the level of this microelement may fluctuate. Neither chromium deficiency nor excess is advisable. Both may adversely affect our health. The average daily requirement of chromium is about 20-100 micrograms. This is a small amount, which we can supplement through normal, healthy eating. However, there is a large group of people in whom the need for chromium increases, and these are primarily people with impaired carbohydrate metabolism, overweight and obese people and those who are very physically active.
Read also: How to reduce appetite?
Chromium deficiency and excess in the body – symptoms
Chromium is not stored in the body for a long time, on the contrary, it is quite easily excreted from the body with urine. In addition, such factors as: high physical effort, alcohol abuse, high stress levels, poor diet, some diseases of the digestive system and kidneys, may lead to even more intensive removal of chromium from the body.
Fortunately, however, this element can be easily supplemented – either through appropriate food products, or through adequate dietary supplements. The latter will be particularly useful in the case of excessively high blood sugar levels, as well as in situations where excessive appetite causes weight gain and prevents the reduction of excess weight.
Chromium deficiency may manifest itself in various ways, with the most frequently observed symptoms being
- nervousness;
- mood disorders;
- anxiety;
- headaches;
- frequent fatigue, weakness, apathy;
- excessive appetite, especially for sweets;
- attacks of ravenous hunger;
- disorders of protein and lipid metabolism;
- excessively high levels of bad cholesterol in the blood;
- fluctuations in glucose tolerance and too high blood sugar levels;
- weight gain.
Excess chromium in the body happens less frequently, and its main symptoms are: abnormalities in carbohydrate metabolism, disorders in the process of insulin production, impaired absorption of iron and zinc. It is worth adding that chromium excess poses a greater threat to our health than its deficiency. Consuming too high doses of this microelement over a long period of time may have negative effects in the form of changes in DNA, gene mutations and increased risk of cancer. Therefore, when taking chromium tablets, always follow the manufacturer’s recommendations. With a normal dosage, nothing will threaten our health.
Check: How to lose 5 kg of weight?
Chromium in food. In which products we can find large amounts of chromium?
When it comes to food, chromium is not as common an element as, for example, magnesium, potassium or calcium. We can also always help ourselves to dietary supplements with chromium, if we need it.
Good sources of chromium in food include:
- cocoa,
- yeast,
- seafood,
- fish,
- lean meat,
- eggs,
- apples,
- prunes,
- thick cereals,
- cereals,
- bran and germ,
- wholemeal flour,
- corn,
- spinach,
- broccoli,
- nuts.
Chromium for weight loss
Does chromium help with weight loss? Definitely yes, because it works in the human body by regulating carbohydrate metabolism, preventing blood glucose spikes, improving sugar transport to tissues and supporting fat metabolism. Thanks to these properties, we experience a decrease in appetite and less frequently reach for sweets and snacks, it is also easier to control our hunger, and our body is more efficient in burning fats delivered in food and better manages the consumed carbohydrates, preventing their storage in the form of fat tissue.
The positive role of chromium in the process of weight loss is indisputable, however it does not mean that this element will equally help everyone in the fight against excessive kilograms. Some people react stronger, others weaker to chromium. A lot also depends on the lifestyle and other actions taken by us in order to achieve a slim figure.
Chromium – health promoting properties. What else, apart from slimming, can chromium help us with?
Chromium is important for carbohydrate metabolism, that’s why this microelement is helpful not only for people with weight loss, but also for people with diabetes and elevated blood glucose levels. Thanks to chromium, insulin produced by the pancreas (that is, the hormone responsible for transferring glucose to cells and tissues) is more active and better able to metabolize sugar and lower its concentration in the blood. Important note – although chromium can be extremely helpful in leveling sugar levels, people with diagnosed diabetes should consult their doctor before taking chromium.
Another important role of chromium is participating in fat metabolism and reducing bad cholesterol LDL levels. Thanks to this asset, the element with the symbol Cr reduces the risk of cardiovascular diseases, such as atherosclerosis and coronary artery disease, and prevents heart attacks and strokes.
It turns out that chromium also protects us from osteoporosis, because it prevents calcium excretion in urine, and the higher calcium concentration in the body, the stronger and healthier bones. Other valuable properties of chromium include:
- improving the transport of amino acids to tissues,
- helps build muscle mass,
- beneficial effect on the nervous system and mood,
- alleviation of depressive states,
- help in the prevention of polycystic ovary syndrome.
Chromium – tablets, capsules, multi-ingredient dietary supplements… What to choose in order to lose weight?
On the market there is a whole range of specifics with chromium, and most of them are preparations regulating blood sugar levels or typical supplements for slimming. If you want to lose weight and need a good chromium supplement to help you curb your appetite and regulate your carbohydrate metabolism, you can choose either organic chromium in tablets or capsules or a multi-ingredient chromium preparation. The latter solution is more effective and more often recommended by people who have already managed to lose weight.
Multicomponent capsules or tablets with chrom ium have a much broader spectrum of action and have stronger slimming properties than this element alone. Certainly the combination of supplementation of such a multi-element preparation with a reduced-calorie diet and physical activity will bring us maximum good results on the ground of burning unwanted body fat.
Top dietary supplements with chromium to speed up and facilitate weight loss:
- Keto Actives – an advanced formula that dynamically stimulates fat burning. In addition to chromium, you’ll find forskolin, synephrine, CLA linoleic acid and several other valuable ingredients with slimming properties.
- Nutrigo Lab Burner – an effective, perfectly developed fat burner, which will not escape the attention of active people who want to get rid of excess weight at a fast pace. Some of the ingredients include: sinetrol, hydroxycitric acid, raspberry ketones.
