Chromium is a naturally occurring element found in rocks, soil, and ocean water. Trivalent chromium, a specific type of chromium, is often taken as a supplement. Chromium plays a role in how the body breaks down carbohydrates, fats, and proteins, particularly concerning insulin, a hormone that converts food into energy. However, the use of chromium as a supplement is not without controversy and potential risks.
Potential Benefits of Chromium
Blood Sugar Control
One of the primary potential benefits of chromium is improved blood sugar control. Research suggests that chromium supplements may be beneficial for individuals with type 2 diabetes and insulin resistance, a condition in which the body does not respond effectively to insulin. Some studies indicate that chromium can lower glucose levels and enhance insulin sensitivity. However, the effectiveness of chromium may vary, with some studies showing no significant benefit. Chromium supplementation may be more effective in individuals who are chromium-deficient, a condition typically resulting from inadequate nutrient intake. Taking chromium picolinate may lower blood sugar and benefit the body’s response to insulin.
Polycystic Ovary Syndrome (PCOS)
Chromium has also been studied for its potential effects on polycystic ovary syndrome (PCOS), a condition linked to insulin resistance.
Other Potential Benefits
Chromium supplements have been explored for their effects on various conditions, including:
- Cholesterol levels
- Heart disease risk
- Psychological disorders
- Parkinson's disease
However, the results of these studies have been inconsistent or unclear.
Read also: Weight Loss Guide Andalusia, AL
Muscle Building and Weight Loss
Some individuals use chromium supplements to build muscle or promote weight loss. While some studies have suggested these benefits, others have not. More research is needed to confirm these effects.
Recommended Intake and Dosage
Experts have not established a recommended dietary allowance (RDA) for chromium due to a lack of definitive data. However, they have provided adequate intake (AI) recommendations:
- Women, ages 19-50: 25 micrograms/day
- Women, ages 51 and older: 20 micrograms/day
- Men, ages 19-50: 35 micrograms/day
- Men, ages 51 and over: 30 micrograms/day
Many people consume more chromium than these amounts. However, the safe upper limit of chromium intake is unknown. Excessive chromium intake may worsen insulin sensitivity and potentially lead to kidney or liver damage.
The dosages used in studies have varied. For example, studies investigating the effects of chromium supplements on individuals with diabetes have used dosages ranging from 200 to 1,000 micrograms daily, divided into two to three smaller doses.
Food Sources of Chromium
A balanced diet can typically provide sufficient chromium. Because chromium is derived from soil, it is present in most vegetables, fruits, and whole grains, as well as grain- or grass-fed meats. However, the chromium content of food can vary significantly depending on where the food was grown or processed.
Read also: Beef jerky: A high-protein option for shedding pounds?
Here are some foods that contain chromium:
- Mussels: Shellfish are generally a good source of chromium. Mussels contain 128 micrograms per 3.5-ounce serving.
- Broccoli: Most vegetables contain some chromium, but a cup of cooked broccoli provides 22 micrograms.
- Grape juice: Grapes are naturally rich in chromium, and one cup of grape juice contains about 7.5 micrograms of chromium.
- Brewer’s yeast: Brewer’s yeast is rich in many vitamins and minerals, including 3.3 micrograms of chromium per tablespoon. However, it can cause bloating and nausea in some people.
- Meat: Lean beef has the highest amount of chromium among meats, with 2 micrograms per 3-ounce serving. Turkey and chicken breast also contain chromium.
- Dried dates: About 100 grams of dried dates contain approximately 29 micrograms of chromium.
- Brazil nuts: One Brazil nut contains 1 microgram of chromium. However, it's essential to limit consumption due to their high selenium content.
- Whole wheat: Whole-wheat flour has 21 micrograms of chromium per 100 grams.
Chromium Picolinate: A Closer Look
Chromium picolinate is a form of chromium commonly found in supplements. It consists of the mineral chromium attached to three molecules of picolinic acid, which enhances its absorption in the body. Many products containing chromium picolinate claim to improve nutrient metabolism and promote weight loss.
Chromium Picolinate and Insulin
Chromium is a mineral that exists in several forms. Trivalent chromium is typically considered essential, meaning that it must be obtained from the diet. It is part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body. Insulin, a molecule released by the pancreas, is important in your body’s processing of carbs, fat and protein.
Chromium Picolinate for Diabetes
For those with diabetes, chromium supplements may be effective at improving the body’s response to insulin or lowering blood sugar. Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes. However, the results have been mixed, and these benefits have not typically been observed in those without diabetes.
Chromium Picolinate for Reducing Hunger and Cravings
Although limited evidence is available, some reports indicate that 600 to 1,000 μg/day of chromium picolinate may help reduce hunger, cravings and binge eating in some people.
Read also: Inspiring Health Transformation
Chromium Picolinate for Weight Loss
Based on current evidence, chromium picolinate is not effective at producing meaningful weight loss in overweight or obese individuals. It appears to be even less effective in normal-weight individuals, even when combined with exercise.
Food Sources of Chromium Picolinate
You can get chromium picolinate from food and some supplements. In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium.
Risks and Side Effects
Chromium supplementation may pose some risks and side effects.
Potential Side Effects
Chromium seems to have few side effects. However, there have been some reports of chromium causing:
- Occasional irregular heartbeats
- Sleep disturbances
- Headaches
- Mood changes
- Allergic reactions
Chromium may increase the risk of kidney or liver damage. If you have kidney or liver disease, don’t take chromium without talking to your doctor first.
Drug Interactions
Since chromium may affect blood sugar levels, anyone taking diabetes medications (such as insulin) shouldn’t use chromium before talking to their doctor. Chromium may also interact with drugs such as:
- Antacids
- Acid reflux drugs
- Corticosteroids
- Beta-blockers
- Insulin
- Thyroid medicine
- Nonsteroidal anti-inflammatory drug (NSAID) painkillers
These interactions may cause the chromium to be poorly absorbed or boost the effect of the other medicine.
Other Risks
If you’re pregnant or breastfeeding, don’t take chromium supplements. Talk to a doctor before giving chromium supplements to children. Some experts say no one should take more than 200 micrograms a day without medical advice.
Safety Concerns
Despite the lack of a formal UL, some researchers have questioned whether chromium picolinate, the form of the mineral often found in supplements, is actually safe. Based on how this form of chromium is processed in the body, harmful molecules called hydroxyl radicals may be produced. These molecules can damage your genetic material (DNA) and cause other problems.
Chromium Picolinate and Weight Loss: A Review of Studies
Obesity and overweight are common global health conditions. Chromium is an essential trace element required for the normal metabolism of carbohydrate, protein and fat. It is generally believed that chromium may exert its effects on weight loss by decreasing fat levels in the body and through insulin‐sensitising effects.
A review of nine randomized controlled trials compared the efficacy and safety of 8 to 24 weeks of chromium supplementation and placebo in overweight or obese adults. A total of 622 participants took part in the studies, 346 participants received chromium picolinate and 276 received placebo. When the results obtained from the doses of chromium picolinate investigated (200 µg, 400 µg, 500 µg, 1000 µg) were pooled, study participants lost around 1 kg of body weight more than participants receiving placebo.
The review was unable to find good evidence that this potential weight loss effect increased with increasing dose of chromium picolinate. Only three of nine studies provided information on adverse events, so the review was unable to determine whether chromium picolinate supplements are safe and whether any potential harms may increase with dose. In addition, the length of studies included was rather short (maximum of 24 weeks), so the review was unable to determine any long‐term effects of supplementation.
Is Chromium Picolinate Worth Taking?
There is no specific level of dietary chromium intake that is known to be harmful. However, although limited information is available, there are potential concerns that the picolinate form of chromium could produce negative effects in your body. Chromium deficiency appears to be rare, and there are concerns that the picolinate form of chromium could produce harmful effects in your body. Overall, chromium picolinate is probably not worth taking for most people.