What is a safe level of chromium?

October 21, 2025 •

3 min read

According to the National Institutes of Health (NIH), the Adequate Intake (AI) for chromium is 35 micrograms (mcg) per day for adult men and 25 mcg per day for adult women. However, determining what is a safe level of chromium requires understanding the crucial difference between the essential dietary form and its toxic industrial counterpart.

Quick Summary

Safe chromium intake is defined by Adequate Intake for the essential dietary form. No Tolerable Upper Intake Level exists due to low food-source toxicity, but supplement use, especially in high doses, carries specific health risks.

Key Points

Trivalent vs. Hexavalent: The safety of chromium depends on its form; trivalent (Cr(III)) is the essential dietary form, while hexavalent (Cr(VI)) is a highly toxic industrial pollutant.
Adequate Intake (AI): Since toxicity from food sources is rare, an Adequate Intake (AI) rather than a Tolerable Upper Intake Level (UL) is set for dietary chromium, with the AI for adult men at 35 mcg/day and women at 25 mcg/day.
Dietary Sources Are Best: A balanced diet including meats, whole grains, fruits, and vegetables typically provides all the chromium needed, making supplementation unnecessary for most people.
Supplementation Risks: High-dose chromium supplements, especially chromium picolinate, have been linked to rare but serious side effects, including potential kidney or liver damage, mood changes, and interactions with medications like insulin.
Seek Medical Advice: Individuals with existing health conditions, particularly kidney or liver disease, or those taking medication should avoid chromium supplements unless under medical supervision.
No Proven Benefit for Supplements: Despite some claims, there is insufficient evidence to broadly recommend chromium supplements for blood sugar control or weight loss, and major health bodies do not endorse it for these purposes.

The Two Faces of Chromium: Trivalent vs. Hexavalent

Chromium is a trace mineral that exists in several forms, but two are of particular relevance to human health: trivalent chromium (Cr(III)) and hexavalent chromium (Cr(VI)). It is critical to differentiate between these two, as they have vastly different safety profiles. Trivalent chromium is the form found naturally in foods and is an essential nutrient for humans, assisting in the action of insulin and the metabolism of carbohydrates, proteins, and fats. Conversely, hexavalent chromium is highly toxic and is primarily a byproduct of industrial processes such as electroplating and steel manufacturing. The health risks associated with hexavalent chromium, especially through inhalation, are significant and include lung cancer, kidney damage, and skin ulcers. When discussing a safe level of chromium in nutrition, we refer exclusively to the trivalent form.

Adequate Intake (AI): The Official Guidelines

Because of poor absorption and lack of adverse effects from food, no Tolerable Upper Intake Level (UL) has been set for trivalent chromium. The recommendation is an Adequate Intake (AI), based on estimated dietary intakes in the U.S. as no Recommended Dietary Allowance (RDA) exists.

Official Adequate Intake (AI) for Chromium (per day):

Adult Men (19-50 years): 35 mcg
Adult Women (19-50 years): 25 mcg
Pregnant Women (19-50 years): 30 mcg
Lactating Women (19-50 years): 45 mcg
Older Adults (51+ years): 30 mcg for men, 20 mcg for women

These levels are easily met through a balanced diet as chromium is widely distributed in food.

Chromium from Dietary Sources

Most individuals obtain enough chromium from diet, making supplements generally unnecessary. Food chromium content varies based on factors like soil, processing, and cooking, but many foods are sources.

List of Chromium-Rich Foods:

Foods such as meat, whole-grain products, certain fruits and vegetables (like broccoli, potatoes, and green beans), spices, nuts, seeds, coffee, and tea are good sources of chromium. Brewer's yeast also contains chromium.

Risks and Considerations with Supplemental Chromium

While dietary chromium is safe, high-dose chromium supplements, especially chromium picolinate, have been linked to potential adverse effects. Doses up to 1,000 mcg per day have been used in studies, sometimes leading to reported issues. Due to risks and limited evidence of benefit, groups like the American Diabetes Association do not recommend supplementation.

Potential risks of high-dose chromium supplements:

High intake of chromium supplements has been associated with potential health issues. This includes rare reports of kidney and liver damage, particularly with long-term, high-dose use, making supplementation a concern for those with existing kidney or liver disease. Some individuals have reported mental and behavioral changes, including mood shifts and irritability. Chromium supplements can also interact with medications like insulin, potentially lowering blood sugar, and may affect the absorption of thyroid medication. Allergic reactions, such as skin issues, can occur in those with a chromate allergy. In very rare cases, high intake has been associated with rhabdomyolysis.

Comparison of Trivalent and Hexavalent Chromium

Here is a comparison of the two forms:


Feature	Trivalent Chromium (Cr(III))	Hexavalent Chromium (Cr(VI))
Source	Naturally occurring in foods, essential nutrient.	Industrial pollutant, primarily produced commercially.
Toxicity	Low toxicity from dietary or moderate supplemental intake.	Highly toxic, a known human carcinogen (especially when inhaled).
Bioavailability	Poorly absorbed by the body.	Readily absorbed by cells.
Health Effects	Supports insulin function, involved in metabolism. Excessive supplement intake carries risks.	Inhalation linked to lung cancer; ingestion can cause severe organ damage; skin contact leads to ulcers.
Regulatory Status	No UL established for oral intake, AI is defined.	Strict environmental and occupational exposure limits are enforced.

Conclusion: A Balanced Perspective on Chromium

A safe level of chromium is generally met through a balanced diet providing the trivalent form. For most, supplementation is unnecessary and poses risks, especially at high doses. Evidence for supplements' benefits on blood sugar or weight is limited, and major health organizations don't recommend them. Consulting a healthcare provider before taking chromium supplements is advised, particularly for those with kidney or liver disease or on other medications. Understanding the difference between safe dietary trivalent chromium and toxic hexavalent chromium is essential for safe mineral management within a healthy diet.

Get more facts about nutrients and diet on {Link: Harvard School of Public Health https://nutritionsource.hsph.harvard.edu/}

Frequently Asked Questions

Trivalent chromium (Cr(III)) is the biologically active and essential form of the mineral found in food, with a low toxicity profile. Hexavalent chromium (Cr(VI)) is a highly toxic industrial form, and it is a known human carcinogen, particularly when inhaled.

A UL has not been established for trivalent chromium because evidence of adverse effects from excess intake from food is limited. High-dose supplements, however, have been linked to some side effects.

The AI for adult men (19-50 years) is 35 mcg per day, and for adult women (19-50 years) is 25 mcg per day. Needs vary for different age groups and conditions like pregnancy and lactation.

Yes, most people can meet their chromium needs through a balanced diet. Chromium is widely available in foods like meat, whole grains, vegetables, and fruit.

Chromium picolinate supplements in high doses can cause side effects and have been linked to rare cases of kidney and liver damage. It is best to consult a healthcare professional before taking them.

Toxicity symptoms from high-dose trivalent chromium supplementation are rare but may include headache, mood changes, insomnia, and in severe cases, liver or kidney damage. Toxicity from hexavalent chromium exposure is far more severe, with symptoms like respiratory irritation and organ damage.

Individuals with kidney or liver disease should not take chromium supplements. People with certain mental health conditions, a chromate allergy, or those on medications like insulin and levothyroxine should also exercise caution or avoid them.