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Chromium

What it’s good for
Chromium improves the efficacy of insulin, which is an essential hormone in metabolizing and storing carbohydrate, fat, and protein in the body. A research study found that chromium compounds in brewers’ yeast helped rats to maintain normal levels of blood sugar.

Where to find it
Broccoli, grape juice, potatoes, whole wheat muffins, garlic, beef, turkey, bananas, green beans. Foods that contain chromium only have trace amounts, so to get higher dosages, supplements are a good alternative. Chromium supplements are available as chromium chloride, chromium nicotinate, chromium picolinate, high-chromium yeast, and chromium citrate.

How to take it
Recommended dosage for adults: 50 to 200 mg daily.

Safety
There have been no reported side effects of chromium or overdosing on chromium.