How much chromium is required per day?

October 24, 2025 •

3 min read

According to the National Institutes of Health (NIH), the daily Adequate Intake (AI) for adult men aged 19–50 is 35 mcg of chromium, while for women in the same age bracket, it is 25 mcg. This essential trace mineral plays a role in the metabolism of carbohydrates and fats, and adequate intake is crucial for maintaining overall health.

Quick Summary

The required daily chromium intake varies by age, gender, and life stage, with Adequate Intake (AI) levels set by health organizations due to insufficient evidence for a Recommended Dietary Allowance (RDA). This article details specific AI values, lists rich dietary sources, discusses supplement use, and clarifies the safety profile for obtaining your daily chromium.

Key Points

Adequate Intake (AI): Health experts have set AI levels for chromium instead of a Recommended Dietary Allowance (RDA) due to insufficient data, with adult males needing 35 mcg and adult females needing 25 mcg.
Food Sources: You can typically get enough chromium from a balanced diet, including foods like broccoli, brewer's yeast, whole grains, and meats.
Trivalent vs. Hexavalent: Only the trivalent form (Cr³⁺) is safe and found in food, while the hexavalent form (Cr⁶⁺) is a toxic industrial pollutant.
Insulin Function: Chromium aids insulin in the metabolism of carbohydrates, fats, and proteins.
Supplementation Caution: Chromium supplements may be unnecessary for healthy individuals and are not recommended for managing diabetes by some organizations due to mixed results.
Potential Side Effects: High supplemental doses of chromium have been linked to potential side effects, including rare cases of kidney or liver damage.
Dietary Factors: The refining of grains and sugars can reduce the chromium content in foods, while consuming whole foods helps ensure adequate intake.

Adequate Intake Levels for Chromium

Because of a lack of sufficient scientific evidence, a Recommended Dietary Allowance (RDA) has not been established for chromium. Instead, health authorities like the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine have set Adequate Intake (AI) levels to ensure proper nutrition for healthy individuals. These AI values vary based on age, gender, and specific life stages like pregnancy and lactation. It is important to note that these values represent an estimate of a sufficient daily intake, not a maximum safe level.

Chromium Requirements by Age and Gender

Here is a breakdown of the Adequate Intake (AI) recommendations for trivalent chromium:

For Infants and Children:

Birth to 6 months: 0.2 mcg
7 to 12 months: 5.5 mcg
1 to 3 years: 11 mcg
4 to 8 years: 15 mcg

For Males:

9 to 13 years: 25 mcg
14 to 18 years: 35 mcg
19 to 50 years: 35 mcg
51+ years: 30 mcg

For Females:

9 to 13 years: 21 mcg
14 to 18 years: 24 mcg
19 to 50 years: 25 mcg
51+ years: 20 mcg

Special Considerations:

Pregnant Women (19–50 years): 30 mcg
Lactating Women (19–50 years): 45 mcg

Sources of Dietary Chromium

Most healthy individuals can meet their daily chromium needs through a varied and balanced diet, as this mineral is widely distributed in the food supply. However, the amount of chromium in foods can vary greatly based on factors like soil quality and cooking methods. Some excellent dietary sources of chromium include:

Broccoli
Brewer's yeast
Whole grains
Meats like turkey and beef
Liver
Potatoes
Seafood
Green beans
Nuts and spices
Certain fruits like apples and bananas

It is worth noting that the refining of grains and sugars can remove chromium-rich layers, potentially lowering intake for those who consume diets high in processed foods.

The Role of Chromium in the Body

As an essential trace mineral, chromium plays a vital but not fully understood role in metabolic function. Its primary function involves working with insulin, the hormone that helps move glucose from the bloodstream into cells for energy. A proposed mechanism involves chromium acting as a component of a molecule called chromodulin, which enhances the action of insulin receptors. Without sufficient chromium, insulin's effectiveness can be impaired, potentially leading to elevated blood sugar levels.

Comparing Trivalent and Hexavalent Chromium

It is crucial to distinguish between the two primary forms of chromium:


Feature	Trivalent Chromium (Cr³⁺)	Hexavalent Chromium (Cr⁶⁺)
Source	Found in foods and nutritional supplements	Industrial pollutant; not found in food
Toxicity	Very low toxicity, especially from food sources	Highly toxic and classified as a carcinogen
Absorption	Poorly absorbed by the body	Readily absorbed and highly toxic
Safety	Generally considered safe at recommended intake levels	Poses significant health risks upon exposure
Role	Essential trace mineral involved in metabolism	Industrial hazard, causes oxidative stress and damage

Supplementation and Potential Risks

While chromium is available in supplements, including multivitamin/mineral products and standalone versions, the benefits for healthy people with normal blood sugar levels are not clearly established. The American Diabetes Association does not recommend chromium supplements for diabetes management due to mixed study results.

For those considering supplements, particularly in higher doses (200–1,000 mcg/day) used in some studies, it is crucial to consult a healthcare provider. Though trivalent chromium has low toxicity, high doses have been linked to potential side effects, including:

Stomach upset
Headaches
Insomnia
Mood changes
In rare cases, liver or kidney damage with prolonged very high intakes

It is particularly important for individuals with pre-existing kidney or liver disease to use caution with chromium supplements.

Conclusion

For most healthy adults, meeting the recommended Adequate Intake of chromium is achievable through a balanced diet rich in whole grains, fruits, vegetables, and lean protein. The specific AI values vary, with adult men generally needing 35 mcg per day and adult women requiring 25 mcg per day. While chromium supplements exist and are sometimes promoted for blood sugar control and weight loss, the scientific evidence for their effectiveness and necessity in healthy individuals remains mixed. Given the potential risks associated with high supplemental doses, it is always best to prioritize food sources and consult a healthcare professional before adding a supplement to your regimen. This ensures you maintain a safe and balanced nutritional profile for optimal health. More information on dietary guidelines can be found at the National Institutes of Health Office of Dietary Supplements.

Frequently Asked Questions

No, a Tolerable Upper Intake Level (UL) for trivalent chromium has not been established due to its low toxicity and poor absorption from food. However, high doses from supplements, especially over a long period, can have side effects.

Yes, for most healthy individuals, a balanced and varied diet that includes whole grains, vegetables, and lean protein should provide sufficient chromium. Deficiency is rare.

Studies on chromium supplements for weight loss have produced mixed results, with some showing only a small effect. The evidence is not strong enough to recommend supplements for this purpose.

Trivalent chromium (Cr³⁺) is the nutritionally relevant and safe form found in food and supplements. Hexavalent chromium (Cr⁶⁺) is a highly toxic industrial pollutant and should not be ingested.

Chromium deficiency is rare but can be found in individuals with metabolic disorders like diabetes, older adults, pregnant women, or those consuming a diet high in refined sugars.

Chromium enhances the action of insulin, the hormone responsible for moving glucose from the blood into cells. This improves insulin sensitivity and helps regulate blood sugar levels.

Individuals with pre-existing kidney or liver disease should be cautious and consult a healthcare provider before taking chromium supplements, as high intakes may pose a risk.