Chromium Food Supplement

Chromium is a vital trace mineral for the body, as it plays a crucial role in the use of fatty acids, proteins and carbohydrates. It is also known to increase the effectiveness of insulin, in order to regulate blood sugar levels. Let’s find out together why you should take a chromium food supplement and all the benefits for athletes.

Why is it interesting to take chromium as a supplement?

The European Health Authorities have assessed the health claims related to foods and health food supplements containing chromium. They concluded that these products can legitimately claim that they contribute to the normal metabolism of nutrients and help maintain normal blood glucose levels . Chromium is therefore involved in the metabolism of carbohydrates, lipids and proteins, which are the fundamental building blocks of all cells in the body and serve as sources of energy for the body. You can meet these needs through diet or a dietary supplement of minerals such as chromium. This mineral plays a crucial role in the management of carbohydrates and lipids , affecting the functioning of various cellular receptors. It is also essential for the proper functioning of mitochondria, the structures responsible for energy production within cells. Namely, amino acids can promote the absorption of chromium from food by forming complexes that improve its absorption, in particular by reducing its propensity to precipitate in the alkaline environment of the intestine. Additionally, the presence of ascorbic acid (vitamin C) and nicotinic acid (niacin) significantly increases the absorption of a chromium dietary supplement in humans.

Chromium food supplement: what are the benefits?

Improved insulin sensitivity

Chromium plays a crucial role in glucose metabolism and helps improve insulin sensitivity, which is beneficial for athletes who consume large amounts of carbohydrates to maintain energy (1). This is because chromium helps improve insulin's ability to transport glucose out of the blood and into cells , where it is used for energy or stored as glycogen for future use. A chromium supplement therefore interacts with the insulin receptor and improves its activity, allowing for better glucose uptake by muscle cells. This mechanism helps optimize energy levels and reduce fatigue during exercise.

Weight and Metabolism Management

Chromium may help with weight management by influencing lipid and carbohydrate metabolism, which is essential for athletes who are monitoring their body composition and weight for optimal performance. By improving insulin sensitivity, chromium may help reduce body fat and increase lean muscle mass (2), as better glycemic control is often associated with a more favorable body mass distribution. Thus, a chromium supplement influences lipid metabolism by helping to regulate the use of fatty acids for energy production, which may contribute to better body weight management and a decrease in fat mass.

Improved performance

Adequate levels of chromium are associated with improved overall performance, particularly through improved energy management . With improved insulin sensitivity and efficient glucose management, muscles are better fueled during exercise, which can improve endurance and strength. Chromium then helps maintain stable blood glucose levels during exercise, preventing spikes and crashes that can negatively affect performance and endurance.

What minerals work synergistically with chromium?

A chromium dietary supplement interacts effectively with several minerals to optimize its functions in the body, including:

• Magnesium : Magnesium improves insulin sensitivity and aids in glucose metabolism.
• Zinc : Zinc contributes to the synthesis, storage and secretion of insulin, supporting blood sugar regulation.
• Iron : Iron supports energy production and oxygen transport, optimized by good glucose regulation.
• Potassium : Potassium maintains nerve and muscle function, essential for a good insulin response.
• Calcium : Calcium plays a role in insulin signaling mechanisms, helping to regulate blood sugar levels.
• Electrolytes : Electrolytes support fluid balance and cellular homeostasis, influencing energy management.
• Multiminerals : Multimineral supplements provide an overall balance of minerals needed to maximize the biological activity of chromium.

Source :

(1) Chromium - Health Professional Fact Sheet. Accessed June 6, 2023. https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/

(2) https://nutritionsource.hsph.harvard.edu/chromium/

(3) https://pubmed.ncbi.nlm.nih.gov/36977671/