Chromium is an essential trace mineral that plays a vital role in various metabolic processes in the body. Chromium picolinate (CrPic), a popular nutritional supplement, combines chromium with picolinic acid to enhance chromium absorption. This article explores the potential benefits of chromium picolinate, particularly its effects on weight loss, food intake, and related health conditions.
What is Chromium and Chromium Picolinate?
Chromium is a mineral naturally present in many foods and is considered an essential element due to its influence on insulin function. It exists in two forms: trivalent chromium, which is safe for humans and found in food and supplements, and hexavalent chromium, a toxic byproduct of manufacturing processes.
Chromium plays a role in:
- Carbohydrate metabolism
- Fat metabolism
- Protein metabolism
- Antioxidant effects
Chromium picolinate is a form of chromium that is bound to picolinic acid. This chelation is believed to enhance the absorption and bioavailability of chromium in the body.
Chromium Picolinate and Weight Loss: Scientific Evidence
The use of CrPic as a weight loss aid has garnered attention, and some research suggests potential benefits. Studies have explored its impact on food intake, cravings, and body weight.
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Effects on Food Intake
A study published in a scientific journal assessed the effect of CrPic in modulating food intake in healthy, overweight, adult women who reported craving carbohydrates (Study 1) and performed confirmatory studies in Sprague-Dawley rats (Study 2).
In Study 1, 42 overweight adult women with carbohydrate cravings were randomly assigned to receive either 1,000 μg of chromium as CrPic or a placebo for 8 weeks in a double-blind, placebo-controlled design. Food intake at breakfast, lunch, and dinner was directly measured at baseline, week 1, and week 8. The study demonstrated that CrPic, compared to placebo, reduced food intake and hunger levels. Participants receiving CrPic decreased their caloric consumption at their dinner meal to a greater extent than participants receiving placebo and also significantly decreased their caloric intake during their lunch meal.
In Study 2, Sprague-Dawley rats were fasted for 24 h and subsequently injected intraperitoneally with 0, 1, 10, or 50 μg/kg CrPic. Subsequently, rats were implanted with an indwelling third ventricular cannula. Intraperitoneal administration resulted in a subtle decrease in food intake at only the highest dose.
Effects on Cravings
Participants receiving CrPic reported decreased cravings for carbohydrates, fast foods, high-fat foods, and sweets over time and decreased their cravings for high fat foods to a greater extent than participants receiving placebo.
Effects on Body Weight
Participants receiving CrPic lost a small amount of weight, while participants given placebo treatment gained a small amount of weight during this same time period.
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These findings suggest that CrPic may attenuate weight gain or induce small weight losses over time in a population that may be predisposed to weight gain. The mechanism through which CrPic may reduce body weight is by decreasing food intake.
Other Potential Benefits and Uses of Chromium
Beyond weight loss, chromium has been investigated for its potential role in managing other health conditions.
Diabetes
Taking chromium by mouth might improve blood sugar control in some people with type 2 diabetes. Higher chromium doses seem to work better than lower doses. It's not clear if it helps prevent diabetes or improve lipids or blood pressure in people with type 2 diabetes.
Chromium Deficiency
Taking chromium by mouth is effective for preventing chromium deficiency.
Metabolic Syndrome and PCOS
Chromium has been thought to have some benefit to people with metabolic syndrome because of its effect on insulin’s action. The use of chromium in treating PCOS has focused on improving lipid levels and blood sugar regulation, but results are mixed on how well chromium supplements work for PCOS.
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Food Sources of Chromium
Most people get enough chromium from food. Adults need 20-35 micrograms (mcg) of chromium each day, and many foods contain this mineral, including:
- Meats
- Grains
- Fruits
- Vegetables
- Foods and drinks that contain yeasts
Some of the foods that contain the largest amounts of chromium are:
- Grape juice
- Ham
- Whole wheat English muffins
- Brewer’s yeast
- Orange juice
- Beef
- Lettuce
Safety, Side Effects, and Precautions
When taken by mouth, chromium is likely safe when used short-term. Up to 1000 mcg of chromium daily has been used safely for up to 6 months. When taken for longer periods of time, chromium is possibly safe. Some people experience side effects such as stomach upset, headaches, insomnia, and mood changes. High doses have been linked to more serious side effects including liver or kidney damage.
Excessive chromium intake may produce the following symptoms:
- Weight loss
- Anemia
- Low platelet count (thrombocytopenia)
- Liver disease
- Kidney disease
- Rashes
- Low blood sugar
People with liver and kidney disease may need to be careful of excessive chromium supplementation.
Special Precautions
- Pregnancy and Breast-feeding: Chromium is likely safe when taken by mouth in amounts that do not exceed adequate intake (AI) levels. But don't take chromium supplements during pregnancy unless advised to do so by a healthcare provider.
- Children: Chromium is likely safe when taken by mouth in amounts that don't exceed AI levels.
- Behavioral or psychiatric conditions: Chromium might affect brain chemistry and might make behavioral or psychiatric conditions worse.
- Chromate/leather contact allergy: Chromium supplements can cause allergic reactions in people with chromate or leather contact allergy.
- Kidney and Liver disease: Chromium supplements might cause kidney or liver damage. Don't take chromium supplements if you have kidney or liver disease.
Interactions with Medications
Chromium supplementation could change the action of or otherwise interact with the following medications:
- Insulin
- Metformin
- Other diabetes medications
- Levothyroxine
If you’re taking any of these medications, talk with a doctor or pharmacist before taking chromium supplements.
Dosage
It's recommended that males 19-50 years old consume 35 mcg of chromium daily, and those 51 years and older consume 30 mcg daily. For females, it's recommended that those 19-50 years old consume 25 mcg daily, and those 51 years and older consume 20 mcg daily. Recommended amounts for children depend on age. Speak with a healthcare provider to find out what dose might be best for a specific condition.
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