How Are Your Chromium Levels?

Chromium is an important mineral that you've probably not paid much attention to, but with its links to glucose – it’s crucial.

What Does Chromium Do?

The main use within your body is to help metabolise fats and carbohydrates in the digestive system. It boosts fatty acid and cholesterol synthesis, which are vital for healthy brain function. Chromium is also involved in the metabolism of insulin, and scientists have found links between low levels of chromium in the blood and type 2 diabetes. Low levels of chromium are also associated with several factors for cardiovascular disease.

People with chromium deficiency have limited glucose tolerance, and you often find it in people with type 2 diabetes. This is particularly common in older people or infants with protein-calorie malfunction. Supplements can help to manage these conditions, but they are not a substitute for other forms of treatment.

Fortunately, it is difficult to overdose in chromium due to the low absorption and high excretion rates.

Food Sources of Chromium

Out of all the different sources of chromium, the best is undoubtedly brewer’s yeast. However, foods made from yeast, such as vegemite and marmite, are very processed – and not exactly Paleo!

Many meats are also good sources of chromium, particularly chicken and beef, as well as eggs. Liver also has high concentrations – another reason to get more offal into your diet!

Certain fruit and vegetables are also high in chromium. These include:

• Green capsicum (bell peppers)
• Black peppers
• Apples
• Bananas
• Grapes
• Broccoli
• Spinach

In general, foods that have high concentrations of simple sugars, such as sucrose and fructose, are usually low in chromium.

Problems with Chromium Intake

As low chromium levels link to diabetes, it is important for any diabetics following the paleo diet to ensure they have a sufficiently high intake. If you are concerned about your chromium intake, you can improve the absorption rate on the body by consuming vitamin C and vitamin B3 (niacin). High consumption of simple sugars will increase the excretion rate from the body – so it’s great that a Paleo diet is naturally low in sugars.

Infection, exercise and stress can all reduce levels of chromium in the body and potentially lead to deficiency. When this happens, the body is unable to use glucose efficiently to meet all its energy requirements and more glucose is required.

How Chromium Supports Weight Management and Energy

Chromium plays a subtle yet important role in maintaining energy levels and body composition, especially if you follow a nutrient-dense lifestyle like Paleo. By assisting insulin in moving glucose from the bloodstream into cells, chromium helps to stabilise blood sugar levels. This stabilisation can prevent the dramatic spikes and crashes in energy that are common when your diet is high in refined carbs.

Balanced blood sugar levels also mean fewer sugar cravings, which can lead to more consistent appetite regulation. If you’ve ever noticed feeling ravenous soon after eating, especially meals heavy in carbohydrates, inadequate chromium intake could be a contributing factor. Although it’s not a magic bullet for weight loss, ensuring optimal chromium levels can support better metabolic function, making it easier to maintain a healthy weight and energy balance.

Chromium’s Role in Mood and Brain Function

There’s emerging research linking chromium to mood regulation and mental health. Some studies have explored its impact on depressive symptoms, suggesting that chromium supplementation may help improve mood in people with atypical depression or insulin resistance-related depression. This effect could be due to the mineral’s involvement in serotonin and norepinephrine activity, both of which are key neurotransmitters that influence mood and emotional well-being.

On a practical level, this means that ensuring adequate chromium intake might not only help you physically but also emotionally. If you’re prone to mood swings or struggle with stress, fatigue or anxiety, checking in on your micronutrient intake — including chromium — could be worthwhile.

Is Chromium Supplementation Necessary?

For most people eating a whole food, Paleo-style diet, it’s entirely possible to meet your chromium needs through food. However, there are a few exceptions where supplementation might be worth discussing with a healthcare professional. People at higher risk of deficiency include:

• Those with blood sugar dysregulation or diagnosed type 2 diabetes
• Older adults, especially those with a limited diet
• Individuals with high levels of physical stress or chronic illness
• Those consuming a very restricted diet without variety

If you’re considering supplements, it’s essential to choose a high-quality form such as chromium picolinate, which is often better absorbed than other types. But again, always check with a qualified practitioner before adding any new supplement — particularly if you are on medication or managing a chronic health condition.

Why Chromium Matters for Paleo Athletes

Active individuals and athletes following a Paleo lifestyle may benefit even more from paying attention to chromium. Since high-intensity exercise can deplete chromium stores, replenishing them through food becomes crucial. Chromium supports better recovery by ensuring your muscles have access to the glucose they need post-workout.

Combining chromium-rich foods with adequate protein and healthy fats post-exercise can help optimise muscle repair, reduce fatigue and maintain stable energy throughout the day. If you’re regularly strength training or engaging in endurance sports, this trace mineral deserves a place in your post-workout nutrition strategy.

Cooking Tips to Maximise Chromium Intake

To make the most of the chromium in your diet, consider how you prepare your meals. Chromium is water-soluble, which means it can leach into cooking water and be lost if you boil vegetables for long periods. Instead, opt for quick-steaming, sautéing or roasting vegetables like broccoli and green capsicum to retain more of their trace mineral content.

Here are a few simple, Paleo-friendly ideas to include more chromium-rich foods in your meals:

• Beef stir-fry: Toss strips of grass-fed beef with green capsicum, garlic and black pepper in coconut oil for a simple mid-week dinner.
• Roasted broccoli and garlic: A great side dish that’s rich in both chromium and sulphur-based compounds to support detox.
• Liver pâté: Serve with raw veggie sticks or paleo seed crackers to make the most of this mineral powerhouse.
• Banana and almond butter snack: A satisfying combo of natural sugars, healthy fats and a chromium boost.

How Lifestyle Impacts Chromium Status

While food is your first line of defence, lifestyle habits can also influence how well your body retains and uses chromium. Chronic stress is one of the most overlooked factors that can deplete your chromium levels. Stress triggers the release of cortisol, which increases blood sugar and leads to higher chromium excretion via the urine.

Additionally, diets high in processed foods and refined sugars place extra demand on chromium because the mineral is used up in the process of metabolising sugar. The more sugar you eat, the more chromium you need — and unfortunately, the less of it you’re likely to be getting from nutrient-poor food sources.

Tracking Your Micronutrient Health

If you’ve never had your micronutrient levels tested, it might be time to check in. While chromium testing isn’t routinely offered in standard blood panels, some functional medicine practitioners offer more advanced testing to assess your overall mineral balance. This can help you identify subtle deficiencies before they become more serious issues.

Another great strategy is to track your meals over a week or two using a food diary or nutrient tracker to assess how varied and mineral-rich your diet really is. Even if you eat whole foods most of the time, it’s easy to fall into repetitive patterns that may overlook certain micronutrients.

Final Thoughts

While it may not get the same attention as magnesium or zinc, chromium is undeniably important for anyone wanting to support blood sugar stability, metabolism, brain health and long-term wellbeing. The good news? If you’re already following a real food, low sugar, Paleo-based lifestyle, you’re likely getting a solid foundation of chromium in your diet.

Keep prioritising variety in your meals, include chromium-rich foods regularly, and stay mindful of stress and sugar intake. Small, consistent dietary tweaks often lead to the biggest gains in health over time.

Have you ever had your blood levels tested?