You might best know chromium as a bright, shiny metal used in bathroom and kitchen fittings. But is it also essential for your health?

In a form known as trivalent chromium, this metal is included in multivitamin pills and sold as a dietary supplement that companies claim can improve athletic performance and help regulate blood sugar.

I’m a biochemistry professor with a long-standing interest in how metals function in biology. Although health agencies in the United States and other countries recommend chromium as a dietary requirement, eight decades of research have resulted in slim evidence that people derive any significant health benefits from this mineral.

Why, then, did chromium come to be considered essential for human health?

What is an essential trace element?

To stay healthy, people need what are called essential trace elements in their diet. These include metals such as iron, zinc, manganese, cobalt and copper. As the word “trace” implies, you need only tiny amounts of these metals for optimal function.

For most of these trace elements, decades of research have shown they are genuinely essential for health.

Iron, for example, is essential for carrying oxygen in your blood, and many proteins – complex molecules that carry out all of the functions necessary for life – require iron to function properly. A deficiency of iron leads to anaemia, a condition that results in fatigue, weakness, headaches and brittle nails, among other symptoms. Iron supplements can help reverse these symptoms.

Importantly, biochemists have pinpointed exactly how iron helps proteins perform essential chemical reactions, not just for humans but all living organisms. Researchers know not only that iron is essential but also why it is essential.

Little evidence for chromium’s benefits

However, the same cannot be said for chromium.

Chromium deficiency – having little to no chromium in your body – is extremely rare, and researchers have not identified any clearly defined disease caused by low chromium levels.

Like all food, essential metals must be absorbed by your digestive system. However, the gut absorbs only about 1% of ingested chromium. Other essential metals are absorbed more efficiently – for example, the average person absorbs around 25% of certain forms of ingested iron.

Importantly, despite many studies, scientists have yet to find any protein that requires chromium to carry out its biological function. In fact, only one protein is known to bind chromium, and this protein most likely helps your kidneys remove chromium from your blood. While some studies in people suggest chromium might be involved to some degree in regulating blood glucose levels, research on whether adding extra chromium to your body through supplements can substantially improve your body’s ability to break down and use sugar has been inconclusive.

Thus, based on biochemistry, there is currently no evidence that humans, or other animals, actually require chromium for any particular function.

Flawed research in rats

So how did chromium come to be considered an essential trace metal?

The idea that chromium might be essential for health stems from studies in the 1950s, a time when nutritionists knew very little about what trace metals are required to maintain good health.

One influential study involved feeding lab rats a diet that induced symptoms of Type 2 diabetes. Supplementing their diet with chromium seemed to cure the rats of Type 2 diabetes, and medical researchers were enticed by the suggestion that chromium might provide a treatment for this disease. Today’s widespread claims that chromium is important for regulating blood sugar can be traced to these experiments.

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Unfortunately, these early experiments were very flawed by today’s standards. They lacked the statistical analyses needed to show that their results were not due to random chance. Furthermore, they lacked important controls, including measuring how much chromium was in the rats’ diet to start with.

Later studies that were more rigorously designed provided ambiguous results. While some found that rats fed chromium supplements controlled their blood sugar slightly better than rats raised on a chromium-free diet, others found no significant differences. But what was clear was that rats raised on diets that excluded chromium were perfectly healthy.

Experiments on people are much harder to control for than experiments on rats, and there are few well-designed clinical trials investigating the effects of chromium on patients with diabetes. Just as with the rat studies, the results are ambiguous. If there is an effect, it is very small.

Recommendations based on averages

Why, then, is there a recommended dietary intake for chromium despite its lack of documented health benefits?

The idea that chromium is needed for health persists due in large part to a 2001 report from the National Institute of Medicine’s Panel on Micronutrients. This panel of distinguished nutritional researchers and clinicians was formed to evaluate available research on human nutrition and set “adequate intake” levels of vitamins and minerals. Their recommendations form the basis of the recommended daily intake labels found on food and vitamin packaging and the National Institutes of Health guidelines for clinicians.

Despite acknowledging the lack of research demonstrating clear-cut health benefits for chromium, the panel still recommended adults get about 30 micrograms per day of chromium in their diet. This recommendation was not based on science but rather on previous estimates of how much chromium adult Americans already ingest each day. Notably, much of this chromium is leached from stainless steel cookware and food processing equipment, rather than coming from our food.

So, while there may not be confirmed health risks from taking chromium supplements, there’s probably no benefit either.

If you are not travelling to Uji, Kyoto, Japan’s famous tea-growing region, the next best place to savour quality matcha is in the country’s buzzing cities. From centuries-old tea houses to stylish modern cafes, Tokyo and Osaka are brimming with places that take this finely ground green tea to new heights. Whether you are after a smooth latte, a decadent dessert, or simply a peaceful corner to pause, these are some of the top cafes to add to your itinerary.

Also read: What to Eat in Tokyo: 10 Must-Try Foods and Where to Find Them

Tokyo

Atelier Matcha

Image credit: ateliermatcha Official Website

Tucked away in Ginza, Atelier Matcha celebrates the depth of matcha’s umami taste. The cafe sources its leaves carefully from Uji, Kyoto, a region renowned for its premium tea. Whether you order a classic hot brew or one of their signature iced blends, the focus here is on balance, richness and highlighting matcha’s natural savoury-sweet profile.

Address: Japan, 〒104-0061 Tokyo, Chuo City, Ginza, 8 Chome−18−4 東銀座ビル 1F

Cloud Club Matcha

Image credit: cloudclub_ginza Official Instagram

For those seeking something indulgent, Cloud Club Matcha is a must. Their premium matcha latte is a standout, smooth, velvety, and more umami-rich than most versions you’ll find elsewhere. With its modern, minimalist interiors, the cafe provides a serene setting to enjoy a refined cup of matcha.

Address: 3 Chome-14-6 Ginza, Chuo City, Tokyo 104-0061, Japan

Nakamura Tokichi

Image credit: nakamura_tokichi_global Official Instagram

Established in the 19th century, Nakamura Tokichi is one of Japan’s most respected names in tea. Their Tokyo outlet brings Kyoto’s tea heritage to the capital, offering a wide menu of matcha delights. Think beautifully layered parfaits, delicate desserts, and expertly whisked lattes. It’s the perfect place to experience matcha in both traditional and modern forms.

Address: Japan, 〒104-0061 Tokyo, Chuo City, Ginza, 6 Chome−10−1 GINZA SIX 4F

Ruru Shibuya

Image credit: ruru_shibuya Official Instagram

For something truly unique, head to Ruru Shibuya, often described as a “floating matcha cafe”. Suspended seating and airy interiors create a dreamy atmosphere, perfect for leisurely sipping a latte while looking out over the bustling streets below. It’s an Instagram-friendly stop that doesn’t compromise on quality.

Address: SAKURA SIDE, 2F, 渋谷サクラステージ, 3-4 Sakuragaokacho, Shibuya, Tokyo 150-0031, Japan

Ippuku & Matcha

Image credit: ippukuandmatcha Official Instagram

If you love your matcha bold and intense, Ippuku & Matcha is the place to go. Their double-shot latte packs a punch, highlighting the tea’s natural depth and complexity. A must-visit for those who want their green tea experience as strong as their coffee.

Address: Japan, 〒103-0022 Tokyo, Chuo City, Nihonbashimuromachi, 2 Chome−1−1 日本橋三井タワ １階

Cha-no-wa TOKYO 茶の環東京

Image credit: chanowa_official_en Official Website

Cha-no-wa offers a matcha latte that strikes a perfect balance. Not too bitter, not too sweet. With its mellow, harmonious flavour, this cafe is ideal for anyone looking for an approachable yet authentic introduction to Japan’s signature green.

Address: 1 Chome-9-1 Marunouchi, Chiyoda City, Tokyo 100-0005, Japan

Hatoya

Image credit: 8108global Official Website

Hatoya is celebrated for lattes that are rich, creamy, and completely free of bitterness. The smooth texture and comforting profile make it a favourite among both first-time drinkers and seasoned matcha fans.

Address: 2 Chome-23-2 Yayoicho, Nakano City, Tokyo 164-0013, Japan

Osaka

Cha-ya Shizuku

Image credit: roman-gp Official Website

Osaka’s Cha-ya Shizuku is renowned for its rich and creamy matcha drinks. Their lattes are indulgent yet smooth, appealing to both matcha connoisseurs and newcomers. Paired with handmade sweets, it’s a cosy spot to recharge in between exploring the city.

Address: Japan, 〒542-0076 Osaka, Chuo Ward, Namba, 3 Chome−2−14 赤垣屋 本店

OBRA

Image credit: obra_cafe Official Instagram

Locals say you haven’t truly experienced matcha until you’ve tried it at OBRA. This cafe is dedicated to elevating the humble green tea into a bold, flavourful experience. Expect robust drinks that leave a lasting impression, alongside a menu that often surprises with its innovative twists.

Address: 難波 APA Hotel & Resorts 1F

Moto Coffee

Image credit: motocoffee_osaka Official Instagram

A favourite for its riverside location, Moto Coffee combines excellent beverages with picturesque views of Osaka’s historic Nakanoshima area. Order a matcha latte and take a seat by the window or on the terrace. The blend of scenic surroundings and soothing flavours makes this a memorable stop.

Address: Japan, 〒541-0041 Osaka, Chuo Ward, Kitahama, 2 Chome−1−1 ライオンビル

Chado

Image credit: chado_jp Official Instagram

What sets Chado apart is its dedication to using only oat milk for its matcha lattes. This unique twist creates a silky, slightly nutty base that pairs beautifully with the tea’s natural notes, offering a distinct alternative to traditional dairy-based drinks.

Address: 4 Chome-13-15 Minamisenba, Chuo Ward, Osaka, 542-0081, Japan

Shiki Japanese Tea

Image credit: shiki_japanesetea Official Instagram

Shiki Japanese Tea is known for serving lattes that are smooth, creamy, and deeply satisfying. It’s a welcoming spot for anyone seeking a classic yet well-crafted cup of green.

Address: 2 Chome-11-7 Nipponbashi, Chuo Ward, Osaka, 542-0073, Japan

WAD

Image credit: wad-cafe Official Website

Arguably one of the city’s most aesthetic matcha cafes, WAD is as much a visual treat as a culinary one. Their matcha drinks are sweet, beautifully presented, and perfect for a cafe-hopping itinerary.

Address: Japan, 〒542-0081 Osaka, Chuo Ward, Minamisenba, 4 Chome−9−3 東新ビル 2F

Asakusachaya Tabanenoshi

Image credit: osaka_shinsaibashi_tabanenoshi Official Instagram

For a truly indulgent treat, Asakusachaya Tabanenoshi is famous for its matcha creme brulee crepe. Combining the richness of custard with the earthy kick of green tea, it’s a sweet stop that doubles as dessert heaven.

Address: 3 Chome-6-16 Chikko, Minato Ward, Osaka, 552-0021, Japan

Also read: 10 Hidden Gems in Osaka You Absolutely Must Visit

Final sip

While Uji may be the heartland of Japan’s matcha, Tokyo and Osaka prove that you don’t have to travel far to find world-class green tea experiences. From traditional tea houses with centuries of history to contemporary cafes reimagining the humble latte, each stop offers a taste of Japan’s enduring tea culture. Whether you are exploring the capital’s bustling streets or relaxing by Osaka’s riverside, make time for a matcha moment. It is as much a part of the journey as the sights themselves.

Imagine a healthy, non-drinking man diagnosed with cirrhosis out of the blue. That’s what happened to one woman’s father after years of daily Ayurvedic “immunity” tonics. Doctors began to ask questions – could these herbal supplements be to blame? Growing evidence says it’s possible. Experts warn that “natural” doesn’t guarantee safe: unlike FDA-approved medicines, dietary supplements aren’t tested for safety before sale.In fact, a recent US analysis found about 5% of adults had taken at least one high-risk herbal product (like ashwagandha or turmeric) in the past month. Hepatologists report seeing supplement-induced liver injuries – some so severe they required emergency transplantation.

What happened?

On social media, Dr. Mansafa Bepari (MBBS, Women’s Health Coach) recently shared a startling story about her father. He had no history of alcohol consumption, no diabetes, and no prior symptoms of liver disease. Yet when he was rushed to Goa Medical College for urinary complaints and prostate enlargement, doctors found that he also had cirrhosis. The discovery left the family shocked, how could this happen to a man who had never touched alcohol?Dr. Bepari eventually connected the dots. Since the COVID pandemic, her father had been consuming a wide range of over-the-counter Ayurvedic supplements marketed for “immunity boosting.” Their home had practically turned into an Ayurvedic store, stocked with bottles and powders of every kind. For years, he consumed these products without realizing the risks.It was only after this hospital admission that the family realized the possible connection between his liver disease and long-term herbal supplement use. If his prostate problem had not brought him to the hospital, his supplement use might have continued unnoticed until it advanced to decompensated cirrhosis or even liver cancer. Her warning was blunt: “Ayurvedic drugs are not only useless but have a high risk of liver injury and other dangerous effects. Do not consume it.”

Ayurvedic herbs and liver injury: What studies show

Scientific reviews have documented the spectrum of liver problems linked to Ayurvedic herbs. In one comprehensive 2020 review, researchers found that Ayurvedic medicines can cause everything from mild enzyme elevations to advanced cirrhosis.

Well-known Ayurvedic ingredients, ashwagandha, aloe vera, guggul, gotu kola, turmeric, and others, have all been implicated in cases of hepatitis, cholestasis or even acute liver failure.In the United States and Europe, cases have been rare but are increasing. A US hospital study described three patients who developed acute hepatitis after taking Ayurvedic products (for example, giloy Tinospora cordifolia and complex herbal powders) for several months.All three patients’ liver enzymes spiked into the thousands, and they developed jaundice; after stopping the supplements, their livers recovered over weeks. Although these American patients eventually healed, they underscore that US doctors must ask about “herbal” use in unexplained liver injury.The US FDA similarly cautions that unapproved Ayurvedic pills “may contain heavy metals” and are not FDA-reviewed for safety.

Common culprits

Studies list several high-risk ingredients found in Ayurvedic products:Ashwagandha (Withania somnifera): Several reports link it to cholestatic hepatitis and even liver failureGreen tea extract: Often taken for weight loss, it can cause unpredictable liver injury

Turmeric/Curcumin: Generally safe in food amounts, but concentrated supplements have triggered autoimmune-like hepatitis in rare casesMulti-ingredient Powders: Many ayurvedic “formulas” mix dozens of herbs – some studies found unlabeled mixes with high arsenic and mercury levels, which were associated with death in liver patientsAyurvedic supplements are not guaranteed safe. Scientific studies and case reports make it clear that some Ayurvedic herbs can harm the liver, in rare instances causing acute liver failure or worsening chronic disease. They should not be seen as cure-alls. If you use herbal products, do so cautiously: buy only licensed products, stick to recommended doses, and tell your doctor about any supplements you take.