For February we have a Mineral of the Month.  Chromium is one of what is known as an essential trace mineral or nutrient.  The trace nutrients are interesting.  Who would have thought that so many of the elements on the periodic table, elements we had to do experiments with in high school chemistry class, would be things that are essential to the normal function of our bodies?!  But that is the case for many minerals like chromium, boron, cobalt, molybdenum, manganese, vanadium, copper and others.  They are called "trace" nutrients because the amount required by the body is very, very small.  And they are called "essential" because our body requires them for our health and functioning, but cannot produce them on its own.  So they must be provided to the body in some way - and this way is through our diet. 
     For many years we did not know that these minerals were essential.  Needed in such tiny amounts, most everyone got what they needed from their diet.  As our diets change and as the mineral content of the soil, and therefore our food, changes, we can identify problems associated with the lack of various minerals.  There is ongoing research that may add more minerals to this essential list. 
     Chromium is one such example.  Chromium is the 24th element on the periodic table.  It is a transition metal and is best known for its shiny, non-corrosive finish.  It got its name from the Greek word, chroma, which means color, because many very colorful compounds are made with chromium.  It has many oxidation states, but +3 is common, the most stable and is the form that is necessary for our bodies.  Alas, no, we don't have a shiny, chrome finish on any of our organs.  But chromium turns out to have a very important role in our basic biochemistry.
     Chromium was first discovered in 1797.  In 1955 chromium was discovered to be a "trace" nutrient.  In 1959, a handful of people who were being fed parenterally (which means through an IV into the bloodstream, bypassing the intestines) developed very high glucose intolerance.  The addition of chromium into their feeding material completely resolved this issue.  This, and further studies, moved chromium over to the "essential" trace nutrient list.  (I do not know how they decided to try adding chromium!  Maybe they just started down the known trace nutrient list to see if something worked, or maybe someone had a dream, who knows!)
     The short answer to what chromium does for us is that it enhances the effectiveness of insulin.  Insulin is what helps move glucose (our body's primary energy source) from the blood into the cells where it can be used.  It is a part of a compound called Glucose Tolerance Factor (GTF), along with a form of vitamin B and a couple amino acids.  Chromium helps increase the number of glucose transporters, the density and number of insulin receptors and facilitates the binding of insulin to cells. 
     Additionally, chromium also appears to play a role in maintaining appropriate lipid levels in the blood.  Chromium deficiencies have been associated with high cholesterol and triglyceride levels.  This is less well understood, but may involve the  metabolism of cholesterol.  Chromium also has some role in the formation of nucleic acids which are the foundation of every cell's DNA.
     So how much chromium do we need and where do we get it?  One of the tough things about the trace minerals is that it is very difficult to know for sure how much we do actually need.  Current recommendations for healthy adults is 25-35 mcg per day.  Brewer's yeast, potatoes with skin, green peppers, romaine lettuce, raw onions, tomatoes and whole grains are some sources of chromium.  A good, healthy diet should provide most people with the amounts they need.
     There are certain conditions that deplete chromium from the body, or increase the body's requirement for chromium.  People in these situations may benefit from having supplemental chromium.  These include blood glucose regulation problems, as in diabetes, and high cholesterol.  A diet high in simple sugars and processed foods deplete chromium.  A condition called hemochromatosis makes it difficult to transport and absorb chromium. 
     Many multi-vitamin/mineral products contain chromium.  Absorbability is a problem for chromium, however.  Probably the best absorbed is as brewer's yeast where it is already part of the GTF compound.  Chromium bound to its vitamin B partner as polynicotinate is thought to be the next best absorbed form, with  chromium picolinate a close runner.  Chromium chloride and other inorganic salts are not readily absorbed at all.  If you're taking chromium as a supplement, check and see that the form is something your body is actually able to use.
     Toxicity of chromium has not been found to be an issue, although people with existing liver and kidney disease should always be vigilant about their intake of any nutrient.  There is no Tolerable Upper Limit Level (UL) set for this mineral, meaning there is no known dose at which chromium is toxic.  One group in England believes that daily intake of 10,000 mcg per day should not pose a problem.  That's a LOT of chromium, so even if you eat a healthy diet AND have supplemental chromium, you should be fine! 
     So in February, we tip our hats to our Mineral of the Month - Chromium, Element #24 - shiny, colorful and healthy!