The benefits cannot be proven to consistently occur with supplementation, but when they do appear, there seems to be indications that improved insulin tolerance can lead to better nutrient-shuttling to cells – which may lead to improved fat loss and muscle gain. Women in particular (especially those that are going/have gone through menopause, are more commonly prone to have problems with their bones – oestrogen is a key compound in regulating bone density – so chromium supplementation is more likely to be of use to them. Other populations of note are those under stress/suffering from illness that could cause a deficiency. Such populations are likely to be seen in first world countries (those that are probably most likely to be interested in supplementation) as these populations are more likely to have high-sugar diets.įor instance, a large portion of my diet is fast food (IIFYM) – I would probably be a better candidate for supplementation with chromium. I suspect that populations deficient in the supplement will receive the most benefits (as with most supplements). The evidence for supplementing with chromium producing any benefits appears to be mixed – sometimes good results are seen and sometimes nothing is seen at all. Evidence for the usefulness of this is mixed, however. It is thought that the increase in metabolic health can assist in weight loss, muscle growth and performance. (13)īodybuilders and athletes have been known to take chromium picolinate to enhance performance and increase energy. (12) Antacids (including calcium carbonate) interfere with the absorption of chromium. Vitamin C and niacin assists in its absorption. The Office of Dietary Supplements estimates very little of our dietary chromium (0.4 to 2.5) percent actually finds its way into the bloodstream. As athletes, we are usually on some sort of anti-inflammatory medicine ( DOMS– am I right?), so this is especially relevant.
The main interaction of note is the interactions with prostaglandin inhibitors (those that reduce inflammation such as aspirin or ibuprofen)(11). To ensure your safety it is highly recommended that you speak to your doctor. (10)Ĭhromium supplementation can have interactions with a few key compounds – these interactions can be mildly harmful or they may just impair/increase the absorption of chromium. To reiterate how safe it can be – the estimated safe end range has been established to be as high as 200 micrograms. Though these are quite shocking, this isn’t too much to worry about as the side effects are rare and are more seen with the toxic form seen in industrial use (i.e. Taking excessive chromium supplements (in addition to having a diet rich in chromium) can lead to stomach problems and low blood sugar (9) . Some researchers contend the usefulness in chromium however, and the evidence appears to be mixed. The Chromium mineral can slow the loss of calcium, and thus might be useful for women during menopause. It has been stated that even mild deficiencies of chromium can produce problems in blood sugar metabolism and long term glucose tolerance. Other reasons for chromium deficiency can be illness, over-training, pregnancy and stress.
It is thought that diets high in sugar (>35% of calories) can increase chromium excretion in the urine (5). population is mildly deficient in chromium.
0 kommentar(er)
