References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.

Chromium

Kristen Zaier, ​​Plant-Based RD

How Much Chromium Do I Need?


  • AI for Adult Females 19-50 is 25 mcg/d

  • AI for Adult Females >50 is 20 mcg/d

  • AI for Adult Males 18-50 is 35 mcg/d

  • AI for Adult Males >50 is 30 mcg/d

  • Upper Safe Limit for Chromium has not been determined


Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)


Why Do I Need Chromium?


  • ​Chromium plays a role in carbohydrate, protein and fat metabolism through its effect on the hormone insulin


Plant-Based Sources


  • Chromium is found in whole grains, nuts and some vegetables with broccoli being one of the richest sources


Deficiency Symptoms


  • Impaired glucose utilization


Toxicity Symptoms


  • Toxicity from diet has not been reported

  • Toxicity from supplements have shown some adverse effects including skin lesions


Notes


  • Chromium intake is not a concern for someone following a whole foods, plant-based diet

  • Claims regarding weight loss and increased muscle mass with use of chromium picolinate supplements have not been supported by scientific studies