Chromium and the Baby Boomers
Chromium was first discovered by chemist, Louis-Nicolas Vaquelin, in France. It is a necessary mineral to the body that has as its primary function in helping to control blood sugar levels. This is accomplished in part by a compound called 'glucose tolerance factor' or GTF. It aids insulin in regulating blood sugar levels or in other words the body's carbohydrate metabolism.
The mineral comes in two primary forms, chromium +3 and +6. The trivalent form is the one used by the body and is recognized as 'nutritionally essential'.
Most will readily agree that it is not fully understood how it works in the body. They will also agree that according to most research done in its supplement form shows the following primary areas of function.
- Helps control blood sugar levels
- Logically then, helps in the treatment for diabetics
- Helps in metabolizing cholesterol
- Helps to lower blood lipid levels
- Helps to raise HDL cholesterol
- Helps fight high blood pressure
The following two are questionable but none the less an area of study
- Helps to promote weight loss
- Helps improve body composition
All of the above areas are and will continue to be of interest to aging baby boomers.
Most people consistently do not get enough chromium in their diet starting from a young age. A study by Dr. Henry Schroeder showed that this consistent lack of the mineral in the diets of lab animals resulted in a form of diabetes much like that of humans.
This continued decrease of insulin in the blood or decreased insulin sensitivity often results in type 2 diabetes. It is characterized by elevated blood glucose levels and insulin resistance. Contrary then, the increased intake and absorption of chromium has been shown to enhance the action of insulin. In the study Mertz W. Chromium in human nutrition: a review. J Nutr. 1993;123(4):626-633. (PubMed) it was shown 'In 12 out of 15 controlled studies of people with impaired glucose tolerance, chromium supplementation was found to improve some measure of glucose utilization or to have beneficial effects on blood lipid profiles.'
DHEA, or dehydroepiandrosterone, a steroid hormone, is produced in the adrenal glands of both males and females. It is said to aid in life expectancy and have antiaging properties which would be extremely beneficial to aging baby boomers. When decreased absorption takes place and insulin levels in the blood stream increase, the body's level of DHEA decreases as well.
It has been shown that only a small percentage of the dietary mineral is normally absorbed in the intestinal track. Some say percentages as low as 0.4% to 2.5% of the amount consumed. Consequently then, better absorption is the sought after goal. Vitamin C and niacin (B vitamin) are two ways that that may be accomplished. They have both been shown, when taken together, to help in the absorption of the mineral. One other area of study involving resistance exercising demonstrated an increased absorption as determined by the increased urinary excretion. (Rubin et al., 1998).
Another area of study concerning the proper intake and absorption is hypoglycemia. Hypoglycemia is the condition where, for various reasons, the pancreas releases excess insulin in the blood stream which in turn causes sugar levels to drop too quickly. Ensuing symptoms include headache, depression, nausea, blurred vision and fatigue. The story is very short and sweet. (No pun intended) Chromium intake or supplementation aids the glucose tolerance factor which aids insulin in its regulation of blood sugar very similar to that of diabetics therapy.
Please take time to check out the Hypoglycemia Ebook!
One final area of critique involving the insulin and chromium combination is the immune system. The immune system cells have receptors for insulin on their membranes. Increased intake and/or absorption of the mineral enhances the action of insulin which in turn enhances the ability for the white blood cells to destroy germs in the body.
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Intake Recommendations
The FDA has made no formal recommendation for a daily allowance. There has instead been an adequate intake allowance stated. The problem with that is that there have been several numbers thrown out there. Some have given 20 to 25 micrograms/day for women and 30 to 35 for men. Other numbers suggested in government studies have been as high as 50 to 200 micrograms per day.
Because the absorption rate is so low, the Linus Pauling Institute recommends taking a multivitamin/multimineral supplement containing 100% of the daily values. This generally will provide 60-120 mcg/day of chromium.
A proper diet should always be followed even if supplements are a necessary addition. Foods such as meat, whole-grain products, fruits, vegetables, and spices are relatively good sources. Some specific foods would include broccoli, romaine lettuce, grape juice, whole wheat bread and turkey breast.
Chromium is stored for a short time in the spleen, liver, kidneys and soft tissue but does not build up in the body. There are cautions, however, that need to be heeded if taken in supplement form amounting to more than 200 micrograms per day. Some studies have provided evidence that chromium picolinate compared to other forms of trivalent chromium , when taken in larger amounts, can lead to DNA damage and mutation.[THE FASEB JOURNAL; Stearns,DM; 9(1):1643-1648 (1995)][MUTATION RESEARCH; Stearns,DM; 513(1-2):135-142 (2002)]
Specific to the Baby Boomers
Blood sugar levels involving prediabetic insulin resistance, diabetes, hypoglycemia and hyperinsulinemia are helped regulated by the proper intake of chromium.
High triglyceride levels were reduced, by as much as 17.4% in one study.
High cholesterol levels were reduced.
Low HDL cholesterol levels were increased by its action on the body.
High blood pressure has been shown to be reduced in animal studies by acting as an ACE inhibitor. ACE inhibitors lower resistance in the arteries and increase venous capacity.
The immune system has had an increased level of function.
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