Chromium

Chromium enhances the action of insulin, and it is involved in the breakdown and absorption of carbohydrate, proteins, and fats.

Chromium is an essential mineral that the body needs in trace amounts. It is naturally present in a wide variety of foods, though only in small amounts, and is also available as a supplement.  Vitamin B3 (niacin) and Vitamin C and help to improve the absorption of chromium.

Some Plant-Based Food Sources of Chromium

whole grainshigh-fiber bran cerealsbroccoli
green beanspotatoesapples
bananascoffeebrewer’s yeast
Source: Harvard School of Public Health

Recommended Dietary Allowance

There is not enough data to establish a Recommended Dietary Allowance for chromium. An Adequate Intake (AI) was set as an estimated safe and adequate daily dietary intake for chromium. The AI for men ages 19-50 years is 35 micrograms daily, and for women ages 19-50 years, 25 micrograms daily. Men and women older than 50 years require slightly less, at 30 and 20 micrograms daily, respectively. For pregnancy and lactation, the AI is 30 and 45 micrograms daily. A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. A UL has not been established for chromium, because a toxic level has not been observed from food sources or from longer-term intakes of high-dose supplements.