Health Benefits of Chromium PicolinateThere are a number of health benefits of chromium picolinate although more medical research on chromium picolinate effects would of course be useful. • Trace mineral • regulates blood sugar levels by potentiating insulin to maintain proper levels of glucose • deficiency can be serious especially for diabetics as blood sugar levels can be upset – chromium picolinate effects in supplement form: 100-500 mcg twice daily can help blood sugar levels Diabetes 1997 • involved in food metabolism, especially carbs and lipids • involved in enzyme activation • helps regulate cholesterol • for athletes and those who exercise regularly, as chromium picolinate, helps build muscle • soil in USA generally short of chromium, so some deficiency in the population • difficult to absorb from food Forms • as chromium picolinate or polynicotinate costs more but is most effective RDA There is no RDA for Chromium: AI is: • Adults 25-35 mcg/day • Teens 24-35 mcg/day • Children 1-4 years 11 mcg/day; 4+ years 15 mcg/day Dosage by Supplements As chromium picolinate or polynicotinate • Adults 300 mcg/day • Teens 150 mcg/day • Children 1-4 years 25 mcg/day; 4+ years 50 mcg/day Toxicity • Above the normal range impact on insulin is reversed • Dietary form, trivalent, is not toxic
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Foods containing chromium that can help get the health benefits of chromium include cheese, nuts, prunes, beer, whole grains and legumes.