Chromium
Also known as Cr, Chromium III
Chromium, in its trivalent (chromium III) form, is a trace mineral that appears to enhance the action of insulin and thereby influence carbohydrate, fat, and protein metabolism. Because evidence was insufficient to set an RDA, intake targets are given as Adequate Intake (AI) values. Notably, chromium requirements decline after age 50, and no upper limit has been established. Hexavalent chromium, an industrial pollutant, is toxic and unrelated to the dietary form.
Why it matters
What it does in your body
- Enhances insulin action
- Supports carbohydrate metabolism
- Supports fat and protein metabolism
- May influence blood glucose regulation
By age, sex, and life stage
How much you need
Chromium uses Adequate Intake (AI) values, not an RDA, because evidence was insufficient. Adult men need 35 mcg and women 25 mcg (ages 19 to 50), both dropping after 50 (30 mcg men, 20 mcg women). Pregnancy is 30 mcg and lactation 45 mcg.
Recommended intake across life
in mcg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 0.2 (AI) | 0.2 (AI) |
| Infants 7-12 mo | 5.5 (AI) | 5.5 (AI) |
| Children 1-3 | 11 (AI) | 11 (AI) |
| Children 4-8 | 15 (AI) | 15 (AI) |
| Children 9-13 | 25 (AI) | 21 (AI) |
| Teens 14-18 | 35 (AI) | 24 (AI) |
| Adults 19-50 | 35 (AI) | 25 (AI) |
| Adults 51+ | 30 (AI) | 20 (AI) |
| Pregnancy | n/a | 29 to 30 (AI) |
| Lactation | n/a | 44 to 45 (AI) |
Values in mcg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
AI values rise through the teen years, then fall after age 50 (from 35 to 30 mcg in men and 25 to 20 mcg in women).
Sex
Adult men have a higher AI (35 mcg) than women (25 mcg) at ages 19 to 50.
Body weight / size
Larger body mass contributes to higher chromium needs, part of the basis for the higher male AI.
Pregnancy and lactation
AI rises to about 30 mcg in pregnancy and 45 mcg during lactation.
Diet type
Whole grains, meats, and some fruits and vegetables supply chromium; refined foods contain little.
Running low
Signs you might not get enough
Most at risk: No population groups are recognized as commonly deficient; deficiency has essentially only appeared in patients on intravenous nutrition lacking chromium.
Too much
Can you get too much?
Dietary trivalent chromium is considered safe with no established UL. This is entirely distinct from hexavalent chromium, an industrial contaminant that is toxic and carcinogenic when inhaled.
Where to get it
Best food sources
The bottom line
Chromium needs are tiny and easily met by a normal diet, and true deficiency is essentially unheard of outside rare medical settings. Requirements even decline after 50. Supplements are widely marketed for blood sugar and weight loss, but the evidence is weak, and dietary chromium has no established upper limit.
Track chromium automatically
Chromium is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Chromium Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.