According to research, the best tolerated and most easily absorbed form of chromium is chromium picolinate. Chromium is widely available over the counter and is one of the most commonly used supplements. These supplements are available in capsule and tablet form, but it can also be taken as a powder that can be mixed with a liquid for ingestion.
It's often sold as an individual supplement, but it is also often included in products that are marketed for performance enhancement and weight loss. Because it is unknown how much chromium people need, there are no recommended dietary allowances RDA for this supplement. Supplements often contain between 50 and mcg per dosage. Chromium is also available by prescription as an injection. The suggested dosage for this injection is 10 to 15 mcg per day for adults.
The National Institutes of Health reports that adult women average between 23mcg and 29mcg of chromium from food, which meets their adequate intake needs. Men, on the other hand, take in an average of 39mcg to 54mcg per day from food, which means they exceed the recommended adequate intake amounts. There are no current dosage recommendations for people who have depression. One study found that taking to mcg of chromium per day was linked to reductions in symptoms of depression, but further research is needed.
While studies have examined the effects of chromium supplements in varying dosages, it is not yet known how much is too much and what the potential effects of excessive chromium intake may be. The National Institutes of Health states that more research on the safety and efficacy of chromium supplementation is needed and that people should always talk to their doctor before taking any supplements.
Most people meet or exceed their adequate intake levels of chromium through diet alone. If you do decide to take a chromium supplement, choose one from a reputable brand and retailer. Always follow the dosage recommendations and talk to your doctor about any potential interactions or concerns beforehand. To get more chromium from food, look to these good sources:. Early animal research conducted in the s found that chromium deficiency could lead to poorly controlled blood sugar levels.
Chromium deficiency in humans is thought to be very rare. There is no established upper intake limit for chromium. There are few serious negative side effects associated with high chromium intake levels. More large scale studies are needed to investigate the potential health benefits of chromium, including the effects this mineral may have on symptoms of depression.
While there are few adverse effects associated with taking chromium supplements, your best bet is to focus on getting an adequate daily amount through food by following a healthy diet. For more mental health resources, see our National Helpline Database. Everything feels more challenging when you're dealing with depression. Get our free guide when you sign up for our newsletter. Molecular mechanisms of chromium in alleviating insulin resistance. J Nutr Biochem.
Chromium picolinate toxicity. Ann Pharmacother. Liver injury from herbal and dietary supplements. Food and Drug Administration. Food labeling: revision of the nutrition and supplement fact labels. Published May 27, Updated April A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium BEACh study.
J Psychosom Res. Updated July 9, Chromium: Dietary Supplement Fact Sheet. National Institutes of Health. Second-tier natural antidepressants: Review and critique. J Affect Disord.
Your Privacy Rights. To change or withdraw your consent choices for VerywellMind. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Health Benefits. Possible Side Effects. Dosage and Preparation.
So part of beating depression naturally needs to center on stabilizing blood sugar by eating regular meals and snacks based on whole foods that include plenty of fiber, lean protein, healthy fats, and phytonutrients from plants. Following these guidelines along with taking a chromium supplement can give you a huge advantage in curing your carb cravings and your low mood. Behavioral activation for the treatment of atypical depression: a pilot open trial. Behav Modif. Second-tier natural antidepressants: review and critique.
J Affect Disord. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. As a service to our readers, University Health News offers a vast archive of free digital content.
Please note the date published or last update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Headquartered in Norwalk, Conn. View all posts by UHN Staff. Remember Me This setting should only be used on your home or work computer.
0コメント