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Benefits Of Chromium: How Does It Make Us Lose Weight?
Benefits Of Chromium: How Does It Make Us Lose Weight?

Video: Benefits Of Chromium: How Does It Make Us Lose Weight?

Video: Benefits Of Chromium: How Does It Make Us Lose Weight?
Video: What Is Chromium And How Does It Help You Lose Weight? 2024, March
Anonim

In a time when nature attracts more and more people in search of a balanced life and a healthy diet, what is the role of certain elements of Mendeleev's table. Is it due to the superfood trend or are we relying on chemistry to fight the plagues that accompany human life? We will try to find the golden medium by exploring the benefits of chromium in our comprehensive article.

The benefits of chromium: what is special about this chemical element?

benefits and harms of chromium chemical elements table
benefits and harms of chromium chemical elements table

For the durability of chrome, the finds in the tombs of the Mausoleum of the Qin emperor in China, dating from the end of the 3rd century BC, testify. Much later, in the 18th century, a German explorer found in the Ural Mountains in Siberia, a red-orange mineral, called "Siberian red lead". Although its first use was as a pigment in paints, its use developed rapidly and brilliant yellow became a fashionable color. Very popular in tanning and electroplating, chromium is taking off in the automobile industry and the steel industry as an important part of steel. If it is so industrialized, what benefits of chromium rank it on the biological health side?

The biological role of chromium

benefits of trivalent chromium trace element
benefits of trivalent chromium trace element

Green tea, medicines, dietary supplements for weight loss, how can you be sure? Since low dose trivalent chromium is a trace element vital for the human body, it is also essential for sugar metabolism. Due to a lack of chromium in the body, the potential of insulin to regulate the level of sugar may be affected. Even if the mechanism of action in the regulation of sugar remains unexplained, the benefits of chromium manifested by its participation in biological reactions are indisputable. At the same time, there are risks associated with taking it and its use is somewhat controversial.

Why do people take chromium?

benefits and harms of chromium prevention diabetes low blood sugar
benefits and harms of chromium prevention diabetes low blood sugar

Through some studies, it is known that chromium supplements may be helpful for people with type 2 diabetes and insulin resistance (prediabetes). There is good evidence that chromium can lower blood sugar levels and improve insulin sensitivity, although not all studies have shown benefit. It may work best if a person has a chromium deficiency, which is usually only seen in someone with an overall poor diet. Other studies have also shown that chromium may aid in the treatment of polycystic ovary syndrome (PCOS) which is linked to insulin resistance.

It is true that chromium supplements have favorable effects on cholesterol, the risk of heart disease, psychological disorders, Parkinson's disease and other health problems. However, this does not prevent the results of the studies from remaining contradictory or unclear.

benefits of chromium make muscles boost organism
benefits of chromium make muscles boost organism

As the number of people using chromium supplements to build muscle or trigger weight loss increases, it becomes imperative to study the health benefits and harms of the element in more detail.

How Much Chromium Should You Take?

benefits and harms of chromium daily dose age
benefits and harms of chromium daily dose age

Taking chromium to lower blood sugar seems normal and essential, but experts don't know how much chromium people need. So there is no Recommended Dietary Allowance (RDA). Instead, those affected must take in a minimum amount that varies by sex and age.

For women aged 19 to 50, the adequate intake should be 25 mcg per day and for women aged 50 and over - 20 mcg per day. Men aged 19 to 50 need to take 35 mcg per day and those over their 50s require 30 mcg as a daily dose.

To those who abuse it, we will say that excessive doses can make insulin sensitivity worse. Some researchers suggest that 1000 micrograms per day should be considered the upper limit. Therefore, the doses used in clinical studies vary. For example, for diabetes, people are allowed to take between 200 and 1000 micrograms per day, divided two or three times.

Can You Get Chromium Naturally From Food?

Benefits of Chromium Natural Content Foods
Benefits of Chromium Natural Content Foods

Certainly, plenty of foods contain enough chromium, being a natural source. Among them, we can count:

  • Vegetables like broccoli, potatoes and green beans
  • Whole grain products
  • Beef and poultry
  • Fruits, including apples and bananas, grape juice
  • Milk and dairy products

Although chromium picolinate is typically found in dietary supplements, many foods contain the mineral chromium. However, it is important to note that agricultural and manufacturing processes affect the amount of chromium in foods.

Despite the uncertainty about the actual chromium content in most foods and the tentative intake recommendations, chromium deficiency appears to be very rare.

In general, meat, whole grain products, and certain fruits and vegetables considered to be good sources of chromium, help prevent dietary deficiencies and improve absorption.

health benefits of chromium foods content chromium mineral
health benefits of chromium foods content chromium mineral

Some research has reported that broccoli is high in chromium, at around 11 mcg per 1/2 cup, while oranges and apples can contain around 6 mcg per serving.

To generalize, eating a balanced diet containing a variety of minimally processed foods can meet your chromium needs.

Toxicity of chromium derivatives

benefits and harms of chromium toxicity varying doses
benefits and harms of chromium toxicity varying doses

Although in small doses, chromium is recommended in the prevention of diabetes, certain derivatives in high doses and their salts can lead to ulcers quickly. Indeed, the toxicity varies according to the chemical form which, in some cases, is proven carcinogenic. Several plants can accumulate it via irrigation water while a food web (set of food chains within an ecosystem), is likely to concentrate food contaminants affecting health. Also, being part of the toxic metals in certain industrial waste, chromium becomes harmful, impregnated by people and especially by pregnant women.

What is Chromium Picolinate?

benefits of chromium picolinate form weight loss
benefits of chromium picolinate form weight loss

Chromium picolinate is a form of the mineral chromium found in supplements, according to dietary studies. As many of these products claim to improve nutrient metabolism and lead to weight loss, it is imperative to ask questions about safety and effectiveness.

This article will discuss several possible benefits of chromium picolinate and help you decide if it's worth trying.

Existing in many forms and although one hazardous aspect can be found in industrial pollution, another, safe, is naturally found in many foods.

Despite the poor absorption of chromium in the intestines, it is part of a molecule called chromodulin that helps the hormone insulin perform its actions in the body. As a result, the body adequately processes carbohydrates, fats and proteins. The reliable formula is called chromium picolinate and is found in dietary supplements.

At What causes contradictions?

benefits of chromium weight loss small doses
benefits of chromium weight loss small doses

On the one hand, chromium can improve blood sugar in healthy people since the hormone insulin signals the body to bring it into cells. On the other hand, in people with diabetes, the body's normal response to insulin causes problems.

Thus, scientists are not unanimous because of the contradictory results of the studies.

What do the studies prove?

benefits and harms of chromium researchers not unanimous
benefits and harms of chromium researchers not unanimous
  1. Taking chromium supplements may improve blood sugar levels in people with diabetes.
  2. A daily dose of 200 mcg, taken for 16 weeks, helps lower blood sugar levels while improving the body's response to insulin.
  3. People with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements.
  4. A large study of more than 62,000 adults shows that the likelihood of developing diabetes was 27% lower in those who took dietary supplements containing chromium.
  5. Other studies of three months or more of chromium supplementation have not shown improvement in blood sugar levels in adults with type 2 diabetes.
  6. Research in obese adults without diabetes has found that 1000 mcg per day of chromium picolinate does not improve the body's response to insulin.
  7. In fact, an in-depth examination of 425 healthy people on the relationship between chromium and sugar found that chromium supplements did not affect sugar or insulin levels.

In short, overall, some benefits of taking chromium supplements have been seen in people with diabetes, but not in all cases.

Is Chromium a Hunger Reducer?

benefits and harms of chromium reduce cravings appetite
benefits and harms of chromium reduce cravings appetite

Most people who have tried to lose weight know the “waves” of cravings and the horrible feeling of an empty stomach. As a result, many are interested in foods, supplements, or medications that are a boost in the battle with the pounds. Myth or truth? Let's try to raise the curtain!

First, the researchers say that chromium picolinate may be useful in this regard. For 8 weeks, overweight and healthy women took 1000 mcg of chromium picolinate per day, which reduced the urge to eat. Apparently, the same effect is seen in people with binge eating disorder or depression. This can be explained by the influence of chromium on the brain.

Compared to placebo, the researchers found that appetite and cravings were reduced with chromium picolinate supplements.

Based on current evidence, chromium picolinate is not effective in producing significant weight loss in overweight or obese people. It appears to be even less effective in people of normal weight, even when combined with exercise.

If you think chrome is a panacea and will make you an hourglass figure, don't fall for the euphoria!

As we mentioned earlier in the article, the dosage depends on the age. For this reason, eminent nutritionists advocate taking 180 mcg of chromium at the start of the diet. When you are stabilized, go for a one-month cure every three months.

Is there a real risk of overdose?

Still according to the statements of specialists, a risk of overdose does not exist thanks to the properties of the body to protect itself. That is, if you do not need it or a large amount is accumulated in the body, absorption decreases. When it comes to the thyroid, you can rest easy - no impact with chromium taken orally, as a supplement, or through food.

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