What Happens When You Lack Chromium?

October 21, 2025 •

4 min read

According to the National Institutes of Health, a true chromium deficiency is considered rare in developed countries, but it can occur in specific at-risk populations. Understanding what happens when you lack chromium is crucial, as this deficiency can significantly disrupt your body's metabolic functions, particularly how it regulates blood sugar and processes macronutrients.

Quick Summary

A lack of the trace mineral chromium primarily impairs insulin function and disrupts glucose metabolism, leading to unstable blood sugar levels and other complications.

Key Points

Impaired Glucose Metabolism: Lacking chromium disrupts insulin's ability to regulate blood sugar, potentially leading to hyperglycemia and increased diabetes risk.
Metabolic Disturbances: Deficiency can cause unstable blood sugar, frequent sugar cravings, unintended weight loss, and abnormal lipid profiles like high cholesterol and triglycerides.
Neurological Symptoms: Inadequate chromium may contribute to confusion, impaired coordination, fatigue, and neurological issues like peripheral neuropathy.
Mood Regulation: Chromium plays a role in regulating neurotransmitters like serotonin, and deficiency can be linked to mood swings and depression.
Risk Factors: Risk increases for individuals on long-term intravenous feeding, those consuming high-sugar diets, and people experiencing high physical stress or aging.
Dietary Sources: Excellent food sources of chromium include brewer's yeast, whole grains, broccoli, meat, and eggs, which are sufficient for most individuals.
High-Risk Population: The most conclusive cases of deficiency have been found in specific medical contexts, particularly patients on un-supplemented TPN.

The Role of Chromium in Your Body

Chromium is a trace mineral that plays an important, though not fully understood, role in the body's metabolic processes. Its primary function involves working with the hormone insulin to help move glucose (blood sugar) from the bloodstream into the cells for energy. Think of insulin as the key that unlocks the cells, and chromium as the assistant that helps the key work more efficiently. This cooperative relationship is often referred to as the "glucose tolerance factor". Without sufficient chromium, insulin's effectiveness is diminished, causing glucose to remain in the bloodstream rather than being stored or used for energy.

Beyond its role in glucose regulation, chromium is also involved in the metabolism of fats (lipids) and proteins. Research suggests a potential link between low chromium levels and elevated cholesterol and triglyceride levels, which are risk factors for cardiovascular disease.

Signs and Symptoms of a Chromium Deficiency

While a deficiency is uncommon, the signs and symptoms are largely related to the body's impaired ability to manage blood sugar. The most well-documented cases have occurred in patients on long-term Total Parenteral Nutrition (TPN) without chromium supplementation.

Metabolic Symptoms

Impaired Glucose Tolerance: One of the hallmark signs of low chromium is hyperglycemia, or increased blood sugar levels. The body's cells become less responsive to insulin, leaving excess glucose in the blood. This can lead to glucose intolerance and increase the risk of developing type 2 diabetes.
Hypoglycemia: For some individuals, particularly those with marginal deficiencies, chromium inadequacy can cause unstable blood sugar that swings between high and low levels. This can manifest as frequent sugar cravings and fatigue.
Dyslipidemia: Chromium deficiency has been associated with poor lipid profiles, specifically high cholesterol and triglyceride levels.
Unintentional Weight Loss: In severe deficiency cases, unexplained weight loss can occur due to the body's metabolic disruption.

Neurological and Psychological Symptoms

Confusion and Brain Fog: Impaired glucose metabolism can affect brain function, leading to confusion, forgetfulness, and difficulty concentrating.
Impaired Coordination: Neurological issues stemming from the metabolic imbalances can cause a noticeable lack of coordination.
Peripheral Neuropathy: A less common but possible symptom is peripheral neuropathy, which involves nerve disorders in the hands and feet, often linked to prolonged high blood sugar.
Mood Swings and Depression: Some studies have suggested a link between chromium and mood regulation, noting that chromium can impact serotonin levels in the brain. Fluctuating blood sugar can also contribute to irritability and mood swings.

Factors That Increase the Risk of Deficiency

Several factors can influence a person's chromium status, even in a developed country with a generally sufficient food supply. Poor absorption and increased excretion are key culprits.

Long-Term Intravenous Feeding (TPN): Patients who receive all their nutrients intravenously for extended periods without added chromium are at the highest risk.
High Sugar Diets: Consuming large quantities of refined sugars can increase the excretion of chromium through the urine, effectively depleting the body's stores.
Stress and Trauma: Periods of physical stress, such as infections, pregnancy, intense exercise, and severe trauma, can increase chromium losses.
Aging: The body's ability to absorb nutrients can decline with age, placing older adults at a higher risk of deficiency.

Foods High in Chromium

Fortunately, increasing chromium intake can often be achieved through diet. A wide variety of whole foods contain this mineral. For better absorption, consuming foods rich in vitamin C and niacin is beneficial.

Excellent Dietary Sources of Chromium:

Brewer's yeast
Whole-grain products (whole-wheat bread, oats, brown rice)
Broccoli and green beans
Lean meats and poultry
Eggs and nuts
Certain fruits (apples, bananas, oranges, grape juice)
Spices (black pepper, cinnamon)

Chromium Supplements vs. Dietary Intake

While supplements are available, the vast majority of people can obtain sufficient chromium through a balanced diet. Dietary intake is generally considered the safest approach. The Food and Nutrition Board of the National Academy of Sciences has set adequate intake (AI) levels for adults, with men needing 35 mcg/day and women needing 25 mcg/day. Supplements typically provide much higher doses, and should be used with caution and under medical supervision, especially for individuals with diabetes.


Feature	Dietary Chromium	Chromium Supplements
Form	Naturally occurring in various foods	Isolated minerals, often chromium picolinate or chloride
Dosage	Generally provides the recommended Adequate Intake (AI)	Provides higher, often pharmacological, doses (200-500+ mcg)
Absorption	Lower absorption rate (approx. 0.4-2.5%)	Slightly better absorption for some forms, like picolinate
Safety	Very low risk of toxicity	Potential for adverse effects with high doses, especially in individuals with kidney or liver issues
Clinical Use	Recommended for meeting basic nutritional needs	Used clinically in specific cases of deficiency or insulin resistance under medical supervision

Conclusion

Understanding what happens when you lack chromium reveals a critical connection between this trace mineral and metabolic health. While a deficiency is rare in healthy, well-nourished individuals, it can severely impair insulin function, leading to unstable blood sugar, weight changes, and neurological symptoms. Risk factors like long-term TPN, high-sugar diets, and aging increase susceptibility. For most people, a balanced diet rich in whole grains, fruits, vegetables, and lean proteins is sufficient to maintain adequate levels. For at-risk individuals, supplementation may be necessary, but it should be done under the guidance of a healthcare professional due to the potential for adverse effects at high doses.

For more detailed information on dietary reference intakes, consult the National Institutes of Health Office of Dietary Supplements website.

Frequently Asked Questions

The most common symptoms are related to poor blood sugar control, such as hyperglycemia (high blood sugar), impaired glucose tolerance, and intense sugar cravings. Other symptoms can include confusion, fatigue, and impaired coordination.

Chromium enhances the action of insulin, the hormone that helps move glucose from the bloodstream into your cells. Without enough chromium, insulin becomes less effective, leading to higher blood sugar levels.

No, a true chromium deficiency is considered rare in healthy populations with a balanced diet. Cases are most often observed in patients receiving long-term intravenous feeding (TPN) without supplementation.

Good dietary sources of chromium include whole-grain products, brewer's yeast, broccoli, green beans, lean meats, nuts, and eggs.

Yes, there is preliminary evidence suggesting a link between chromium and mood regulation. Fluctuations in blood sugar, which chromium helps regulate, can also contribute to mood swings and depression.

Diets high in refined sugars can cause the body to excrete more chromium through urine, potentially depleting chromium stores over time and exacerbating a marginal deficiency.

For most healthy individuals, a balanced diet provides sufficient chromium. Supplements contain much higher doses and should only be taken under medical supervision, especially for people with conditions like diabetes.