Chromium and selenium may have a positive effect on mental disorders

Nutrients in the diet play an important role in energy levels and mental health. For example, chromium and selenium have a beneficial influence on blood sugar, the nervous system, and inflammatory processes, which are linked to fatigue, mood swings, psychiatric disorders, and poorer prognoses. This is highlighted in a review article published in the Journal of Clinical Psychopharmacology. According to the researchers, supplementation with chromium and selenium therefore has a potential role in the prevention and treatment of various mental disorders.

In recent years, there has been growing focus on the diet’s role in supporting the nervous system and mental health. This also applies to trace elements and micronutrient deficiencies caused by depleted soil, highly processed foods, monotonous diets, and other factors. We primarily obtain energy from carbohydrates, fats, and proteins. Micronutrients such as vitamins and minerals participate in numerous metabolic processes, enabling cells to convert energy and perform their specific functions. However, studies on the significance of chromium and selenium for mental health have been lacking. The new review article therefore aimed to examine this topic in more detail.
Using relevant keywords, the researchers identified a number of articles in the PubMed and APA PsycInfo databases that had been published up to 2024. They found 22 suitable studies, including nine on chromium and 13 on selenium.
Most chromium studies included patients with bipolar disorder. Participants received between 200 and 1,000 micrograms of chromium daily, which was well tolerated without side effects. In five of the chromium studies, patients also received psychotropic medications. Four of the chromium studies were randomized controlled trials (RCTs). Overall, the studies lasted between eight weeks and two years.
The selenium studies included patients with various psychiatric diagnoses such as OCD (obsessive-compulsive disorder), depression, and schizophrenia. Twelve of the studies were RCTs, and in four studies, selenium supplementation was combined with psychotropic medications. Participants received between 13 and 356 micrograms of selenium daily, which was well tolerated. Follow-up periods ranged from eight weeks to one year.
The review article concludes that both selenium and chromium may positively influence mental health through functions related to circulation, metabolic processes (including blood sugar), and regulation of inflammation. Imbalances in these functions are closely associated with psychiatric disorders and their prognosis. Although more research is needed, the authors emphasize the potential of chromium and selenium supplementation in the future management of psychiatric disorders. These trace minerals also play a role in the prevention of such conditions. Sources of the minerals and their mechanisms are summarized below:

Chromium’s role in blood sugar and mental health

Chromium is found in many foods such as meat, fish, shellfish, almonds, beans, apricots, cocoa, and cereal products. It is most easily absorbed from animal products, and brewer’s yeast is a particularly good source. Official daily recommendations range between 20–40 micrograms in different countries.
Chromium plays an important role in carbohydrate and fat metabolism. Carbohydrates from the diet have the greatest influence on blood sugar. After ingestion, carbohydrates are broken down into glucose, which prompts the pancreas to produce insulin to transport glucose into cells. Chromium, in the form of chromodulin, enhances insulin’s efficiency, allowing more glucose to enter the cells.
In other words, chromium helps the body “run more efficiently on the same fuel.”
While energy also comes from fats and proteins, which are used by muscles, the heart, and other tissues, the brain normally relies exclusively on glucose for energy metabolism. Therefore, stable blood sugar is especially important for the brain and nervous system. Unstable blood sugar can lead to fatigue and mental imbalance, as the brain lacks energy to produce neurotransmitters like dopamine and serotonin, which are essential for mood and mental resilience. Fluctuating blood sugar also increases the risk of insulin resistance and elevated insulin, potentially leading to chronic inflammation, fat deposition, high cholesterol, and other metabolic disorders.
Although true chromium deficiency is considered rare, modern diets high in refined carbohydrates can impair chromium absorption, cause fluctuating blood sugar, and lead to chromium loss via urine. As a result, chromium requirements may be higher if blood sugar stability is to be maintained. Supplementation with chromium may improve mood and support depression treatment by enhancing insulin sensitivity and glucose availability for nerve cells.
It is important to note that absorption varies depending on what type of chromium is in the supplement. According to the European Food Safety Authority (EFSA), organic chromium yeast is absorbed up to ten times better than chromium picolinate or chromium chloride. To help regulate blood sugar, it is also advisable to limit the intake of refined carbohydrates and to ensure adequate protein and healthy fats at each main meal. Vitamin C and dietary fiber further support chromium absorption.

Selenium’s role in the nervous system and mental health

Selenium is most abundant in fish, shellfish, meat, organ meats, eggs, Brazil nuts, and whole grains. Official daily recommendations range from 55-90 micrograms in different countries. However, because European soils are low in selenium, there is a high risk of deficiency, and many people require supplementation to optimize blood levels. Certain populations are particularly vulnerable, including alcoholics, pregnant women, and patients with cardiovascular disease, liver disease, impaired kidney function, or cancer.
The brain contains relatively high levels of selenium, and in cases of deficiency, the body prioritizes selenium supply to the brain once supplementation begins. Selenium is incorporated into various selenoproteins and enzymes that are important for energy metabolism, circulation, cancer prevention, and many other functions. The brain is highly energy-demanding and has significant blood flow, which generates free radicals that can damage cells and tissues. Selenium is a component of potent antioxidants (GPX enzymes) that neutralize free radicals, thereby protecting neurons, glial cells, and other cells. Selenium also helps regulate harmful inflammation in the brain, which is involved in many neurological disorders. Furthermore, selenium is important for neuroplasticity and the formation of new neurons. Overall, selenium is crucial for brain function and health, and a deficiency may increase the risk of neurodegenerative diseases. Selenium deficiency during pregnancy may also increase the risk of ADHD or autism in the child.
According to the review article, selenium supplementation may positively affect symptoms such as anxiety and depression in otherwise healthy individuals at risk of nutrient deficiencies or psychiatric disorders. In many studies, doses have ranged from 100-200 micrograms per day. Organic selenium yeast, which contains multiple selenium compounds, is absorbed most efficiently. EFSA sets the upper safe intake limit at 300 micrograms per day.

References:

Alessandro Di Lisi. The Potential Benefits of Chromium and selenium Supplementation Across Psychiatric Disorders and Symptoms.

Nordic Council of Ministers. Nordic Nutrition Recommendations 2023