Chromium helps the body produce energy from foods, helps the brain function and helps the body break down insulin, keeping the body's blood sugar level normal.  

How Much: Adequate intakes (AI) = 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 tolerable upper limit (UL) has been determined.

Too Little: Impaired glucose tolerance.

Foods: Brewer's yeast, wheat germ, broccoli, chicken, beef, eggs, green peppers, black pepper, molasses, apples, spinach and wheat germ.

Interactions: Insulin, thyroid medications, antacids, corticosteroids, H2-blockers and proton pump inhibitors.

Research Note: Chromium may add to the effects of diabetes medications, but there is no conclusive evidence that chromium supplements can prevent or treat diabetes.