With over 5 million people in the UK living with diabetes and many more experiencing blood sugar fluctuations that impact their energy and food cravings, understanding the role chromium plays in everyday nutrition has never been more relevant. In this blog, we explain what chromium does in the body, run through the foods that contain it, who may want to consider their chromium intake and look at how this often-overlooked mineral fits into a balanced approach to everyday wellness.
What is Chromium Picolinate?
On its own, chromium is an essential trace mineral. This means your body simply can’t produce it naturally. Instead, it has to come from external sources such as the food on your plate or the supplements in your bathroom cabinet. It’s taken in tiny amounts (measured in micrograms rather than milligrams), which reflects just how little the body actually needs.
The form you’ll most commonly find in supplements is chromium picolinate. In this form, the chromium is bound to picolinic acid, a compound that makes it easier for the body to absorb and put to use. Unlike chromium chloride – another supplemental form – chromium picolinate is particularly noted for its bio availability, meaning the body can absorb and use it more readily. It’s one of the most widely researched forms of chromium supplementation available, which likely explains why it’s become such a popular choice.
What Does Chromium Do in the Body?
Its main role lies in our metabolisms. Chromium exists in several forms, but it’s trivalent chromium – the form found in food sources and supplements, like chromium picolinate – that the body recognises and uses. Contributing to the normal metabolism of macronutrients (i.e. carbohydrates, proteins and fats), chromium plays a role in glucose metabolism and supports the process of your body converting food into energy.
It also contributes to the maintenance of normal blood glucose levels and is involved in normal glucose uptake as part of healthy metabolic function, a claim formally evaluated and approved by the European Food Safety Authority (EFSA).
Which Foods Contain Chromium?
While chromium isn’t the easiest mineral to find in abundance, it appears across a range of everyday food sources. For instance, broccoli and green beans are good sources, as well as potatoes, whole grains and cereals. Meanwhile, meat-eaters tend to get a good amount from beef and turkey, in particular, and eggs and dairy contribute, too.
The complication is that modern food processing can sometimes strip chromium from food sources before they reach your plate, so even a varied diet doesn’t always guarantee consistent intake. It’s one of those nutrients that’s quite often easy to underestimate.
Who Might Want to Think About Their Chromium Picolinate Intake?
While there’s no single profile for someone who might want to pay closer attention to their chromium picolinate intake, a few patterns often come up.
Chromium deficiency is considered rare, but low intake is more common than you might think, particularly among those eating a heavily processed diet. People who struggle to maintain a balanced diet while juggling a busy schedule may not be getting as much chromium from their diet as they’d like. And it’s not a failing; it's just the reality of modern-day life. The same goes for those who do a lot of intense exercise, since physical demands can affect how nutrients are used and replenished.
Age is a factor, too. Absorption of many nutrients can decrease as we get older, and chromium is no exception. If you’re an older adult reviewing your nutritional intake more carefully, it’s a reasonable one to include in that conversation.
Chromium Picolinate Supplements
If you think your diet might not be covering your chromium needs consistently, chromium supplementation is an easy way to fill the gap. For example, our Chromium Picolinate 200µg provides a daily 200 microgram dose as a simple addition to your existing routine.
Importantly, it’s not a replacement for a balanced diet, and it’s not intended to treat or manage any health conditions. Rather, it’s a practical option for supporting your intake of a mineral that plays a recognised role in normal macronutrient metabolism and blood glucose maintenance.
As with all dietary supplements, it’s recommended to consult with a health professional before adding new products to your regimen, particularly if you have any existing medical conditions, are pregnant or breastfeeding, or are taking other prescription and non-prescription medicines.
