Chromium
Last updated: August 9, 2026
Benefits
A trace mineral involved in how the body handles carbohydrates, fats, and protein. It is often described as helping insulin work, though the evidence that extra chromium changes blood sugar in people who aren't deficient is mixed, and true deficiency is rare on an ordinary diet.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 11 mcg |
| Children 4–8 | 15 mcg |
| Boys 9–13 | 25 mcg |
| Girls 9–13 | 21 mcg |
| Males 14–18 | 35 mcg |
| Females 14–18 | 24 mcg |
| Men 19–50 | 35 mcg |
| Women 19–50 | 25 mcg |
| Men 51–70 | 30 mcg |
| Women 51–70 | 20 mcg |
| Men 71+ | 30 mcg |
| Women 71+ | 20 mcg |
| Pregnancy 14–18 | 29 mcg |
| Pregnancy 19–50 | 30 mcg |
| Lactation 14–18 | 44 mcg |
| Lactation 19–50 | 45 mcg |
Upper limit
No tolerable upper limit has been established for Chromium. That doesn't mean unlimited amounts are risk-free — it means the evidence NASEM has reviewed so far hasn't been enough to set a numeric ceiling.
Best food sources
| Serving | ||
|---|---|---|
| Broccoli | — | — |
| Whole grains | — | — |
| Green beans | — | — |
| Lean beef and turkey | — | — |
| Grape juice | — | — |
Absorption & caution
Caution: Chromium has no established upper limit, so there is no ceiling line on this screen — that reflects thin data, not a guarantee of safety at any dose. If you take insulin or a diabetes medication, talk to your clinician before adding chromium, since anything that shifts blood sugar can shift how much medication you need.
Body systems & goals
Body systems it supports
- Blood Sugar — Even, well-fueled energy depends on how your body handles the sugar in your food. These nutrients support the steady blood-sugar balance that keeps energy from spiking and crashing. (emerging evidence)
Frequently asked questions
How much Chromium do adult women need per day?
Adult women (19–50) need 25 mcg of Chromium per day, per NIH/NASEM Dietary Reference Intakes.
How much Chromium do adult men need per day?
Adult men (19–50) need 35 mcg of Chromium per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Chromium you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 30 mcg per day, compared with 25 mcg for non-pregnant adult women.
Is there an upper limit for Chromium?
No tolerable upper limit has been established for Chromium, based on current evidence reviewed by NASEM.
What foods are highest in Chromium?
Good sources include Broccoli, Whole grains, Green beans, Lean beef and turkey, and Grape juice.
How Tavita handles this
Tavita logs Chromium from both the food you eat and the supplements you take, adding both into one running daily total. There's no established upper limit for Chromium, so Tavita tracks it against the recommended amount without implying a ceiling that doesn't exist.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.