Chromium is an essential mineral that is not made by the body and must be obtained from the diet.
Diet – chromium
Chromium is important in the
The best source of chromium is brewer’s yeast, but many people do not use brewer’s yeast because it causes bloating (
Other good sources of chromium include the following:
Black pepper, butter, and molasses are also good sources of chromium.
Chromium deficiency may be seen as impaired glucose tolerance. It is seen in older people with
Because of the low absorption and high excretion rates of chromium, toxicity is not common.
The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for chromium:
- 0 – 6 months: 0.2 micrograms per day (mcg/day)
- 7 – 12 months: 5.5 mcg/day
- 1 – 3 years: 11 mcg/day
- 4 – 8 years: 15 mcg/day
- Males age 9 – 13 years: 25 mcg/day
- Females age 9 – 13 years: 21 mcg/day
Adolescents and Adults
- Males age 14 -50: 35 mcg/day
- Males age 51 and over: 30 mcg/day
- Females age 14 – 18: 24 mcg/day
- Females age 19 – 50: 25 mcg/day
- Females age 51 and older: 20 mcg/day
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.
Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.