Chromium: what it does and how much you need
Chromium helps the body use insulin and break down food. Adults need an adequate intake of 35 micrograms for men and 25 micrograms for women up to age 50, and 30 and 20 micrograms after that, and no upper limit has been set.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
In the UK
In the UK, adults need around 25 micrograms a day, and the NHS says up to 10 milligrams a day from food and supplements together is unlikely to cause harm.
How much you need and the upper limit
| US (NIH) | UK (NHS) | |
|---|---|---|
| Adults need | An adequate intake of 35 micrograms for men and 25 micrograms for women up to age 50, and 30 and 20 micrograms after that | Around 25 micrograms a day |
| Upper limit | No upper limit has been set for chromium. | Up to 10 milligrams a day from food and supplements together |
The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.
Food sources
- Broccoli
- Grape juice
- Whole grains
- Meat
- Potatoes
- Green beans
Quick answers
- What does chromium do?
- Chromium helps the body use insulin and break down food.
- How much chromium do adults need?
- Adults need an adequate intake of 35 micrograms for men and 25 micrograms for women up to age 50, and 30 and 20 micrograms after that (US, NIH). In the UK: around 25 micrograms a day (NHS).
- What is the upper limit for chromium?
- US: No upper limit has been set for chromium. UK (NHS): up to 10 milligrams a day from food and supplements together is unlikely to cause harm.
- Which foods have chromium?
- Broccoli, grape juice, whole grains, meat, potatoes, green beans.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ - NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/others/
Ask Supplement Check yourself
Type a vitamin, mineral or supplement, a dose, or a product name, and get the daily need, the upper limit and any cautions. Open Supplement Check, free, no sign-up.
In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “How much chromium do I need?”