How much Chromium should I take daily?
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Recommended Daily Chromium Intake: Insights from Research
Chromium Intake Recommendations for Children
For children receiving total parenteral nutrition (TPN), the recommended daily intake of chromium has been a subject of scrutiny. Research indicates that the current recommendation of 0.20 micrograms per kilogram may be excessive. A study involving 15 children on TPN found that their serum chromium concentrations were significantly higher than those of non-TPN controls, despite receiving an average daily intake of 0.15 micrograms per kilogram. This elevated serum chromium was inversely correlated with their glomerular filtration rate (GFR), suggesting potential renal implications. Consequently, the study suggests that the recommended parenteral chromium intake for children should be lowered.
Chromium Intake for Adults
For adults, the Estimated Safe and Adequate Daily Dietary Intake (ESADDI) for chromium is set between 50 to 200 micrograms per day. This range is considered sufficient to prevent deficiency and support normal metabolic functions, including sugar and fat metabolism . However, typical Western diets often fall short of this range, with average intakes reported to be around 33 micrograms for men and 25 micrograms for women, which is below the minimum suggested intake .
Chromium Supplementation and Health Benefits
Chromium supplementation has been explored for its potential benefits in various health conditions, particularly type 2 diabetes. Studies have shown that higher doses of chromium, such as 1000 micrograms per day, can significantly improve glucose tolerance and insulin sensitivity in individuals with type 2 diabetes. These doses are well above the upper limit of the ESADDI but have been found to be effective in managing diabetes symptoms without significant toxic reactions .
Chromium and Exercise
In the context of exercise and body composition, chromium supplementation has not shown significant benefits in terms of strength gain or changes in body composition. A study involving men undergoing resistance training found that chromium supplementation did not enhance the effects of training on muscle mass or fat-free mass.
Conclusion
The appropriate daily intake of chromium varies depending on age, health status, and specific dietary needs. For children on TPN, the recommended intake should be reconsidered to avoid excessive serum chromium levels. For adults, maintaining an intake within the ESADDI range of 50 to 200 micrograms per day is generally adequate, though higher doses may be beneficial for managing type 2 diabetes. Regular dietary intake often falls short of these recommendations, highlighting the potential need for dietary adjustments or supplementation in certain populations.
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