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Trace mineral

Chromium

May enhance insulin action; carbohydrate and lipid metabolism

Essential nutrient

Reference intakes (RDA or AI) are set by the National Academies of Sciences, Engineering, and Medicine. Deficiency thresholds come from clinical and WHO guidance.

At a glance

Women, 19-50
25 mcg (AI) (20 mcg at 51+)
Men, 19-50
35 mcg (AI) (30 mcg at 51+)
Upper limit (adults)
Not established
How common is deficiency?
Very rare; essentiality in humans is debated

Food sources

Animal sources
Meat, egg yolk, shellfish, cheese
Plant sources
Broccoli, grape juice, whole grains, green beans, potatoes, nuts, spices

Deficiency and testing

Signs of deficiency
Very rare (seen only in long-term parenteral nutrition): impaired glucose tolerance, neuropathy, weight loss
Who is at higher risk
Long-term parenteral nutrition without chromium
How it is tested
No reliable test; serum/urine chromium (research); glucose tolerance improvement after supplementation
Cut-offs
None validated

Symptoms are not specific. Only a clinician with the right tests can tell whether you are deficient.

Supplement forms

Common forms
chromium picolinate, chromium chloride, chromium polynicotinate, chromium histidinate, brewer's yeast.
More effective
chromium picolinate is the most studied and best absorbed form, and small trials show modest improvement in blood sugar in type 2 diabetes at 200-1,000 mcg/day; benefit in people with normal glucose is unproven.
Less effective
chromium for weight loss or muscle gain (no reliable benefit); chromium chloride (low absorption, below 2%); high doses beyond the usual range (possible kidney or liver concerns).

Safety, interactions and halal notes

Safety and interactions
Upper limit for adults: Not established. Going above the upper limit over time can cause harm, so check labels and talk to a clinician before high-dose supplements.
Halal note
The nutrient itself is not a halal question. For supplements, check the delivery form: gelatin (pork or non-halal bovine), capsule shells, glycerin, and alcohol-based carriers need halal certification. Ask for the halal certificate, not just a label claim. This is general guidance, not a certification.

Frequently asked questions

How much Chromium do adults need per day?

Women 19-50: 25 mcg (AI) (20 mcg at 51+). Men 19-50: 35 mcg (AI) (30 mcg at 51+). Upper limit: Not established. Needs change with age, pregnancy and health conditions.

What are the signs of Chromium deficiency?

Very rare (seen only in long-term parenteral nutrition): impaired glucose tolerance, neuropathy, weight loss. These signs are not specific, so only a clinician with the right tests can confirm a deficiency.

What are the best food sources of Chromium?

Animal sources: Meat, egg yolk, shellfish, cheese. Plant sources: Broccoli, grape juice, whole grains, green beans, potatoes, nuts, spices.

Which form of Chromium supplement is best?

chromium picolinate is the most studied and best absorbed form, and small trials show modest improvement in blood sugar in type 2 diabetes at 200-1,000 mcg/day; benefit in people with normal glucose is unproven.

Sources

  1. NIH Office of Dietary Supplements fact sheet

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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