Vitamin & Mineral Guide: Chromium

Helps the body use insulin, protein, fat and carbohydrates. 

How Much: 35 mcg for men age 14 to 50; 30 mcg for men age 50 and older; 25 mcg for women age 14 to 50; 20 mcg for women age 50 and older.

Too Much: No known symptoms.

Too Little: Impaired glucose utilization; high cholesterol levels.

Foods: Black pepper, brewer’s yeast, brown sugar, mushrooms, whole grains and wheat germ.

Interactions: Antacids, corticosteroids, H2-blockers and proton pump inhibitors.

Research Note: Using chromium and beta-blockers modestly increases high-density lipoprotein (HDL) levels.  Chromium may add to the effects of diabetes medications, but there is no conclusive evidence that chromium supplements can prevent or treat diabetes.