Health Benefits of Chromium Picolinate...

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Medically reviewed by Kristie Reed, PharmDMedically reviewed by Kristie Reed, PharmDChromium picolinate—known as chromium, chromium (III), or trivalent chromium—is a mineral found in certain foods. It's also available as a supplement. Researchers are still looking into chromium's exact functions, but it appears to help the body break down carbohydrates, fats, and proteins by impacting insulin activity.Some evidence suggests that supplementing with chromium may have benefits like improving blood sugar control and supporting weight loss, though research is ongoing in these areas.Could Support Diabetes MaintenanceBecause chromium seems to affect how insulin works in the body, researchers have studied how the supplement could help improve blood sugar control in people with diabetes. While some of the results seem promising, specific findings and recommendations have been mixed.Older initial research showed that adults with type 2 diabetes who supplemented with 1,000 micrograms (mcg) of chromium per day had lower insulin levels after a period of fasting compared to participants who took smaller amounts of the supplement or took none at all.More recent studies have suggested chromium supplements lowered fasting blood sugar and HbA1c levels (a marker for high blood sugar) slightly in people with diabetes. However, evidence shows the reaction to chromium likely varies by person. The supplement may be more beneficial for people with severe insulin resistance and uncontrolled blood sugar levels.Additional scientific evidence would be needed before chromium supplementation could be broadly recommended for improving insulin resistance in people with diabetes.May Help Manage Polycystic Ovary Syndrome (PCOS)People with the hormonal condition polycystic ovary syndrome (PCOS) have a higher risk of developing heart disease and diabetes. Given how chromium may support insulin resistance, researchers have studied whether the supplement could regulate blood sugar and lipid (cholesterol and other fats) levels in people with PCOS—which could help balance their menstrual cycle.One research analysis found that supplementing with 200-1,000 mcg of chromium daily significantly reduced body mass index (BMI) and fasting insulin levels in people with PCOS. The supplementation didn't have a clear effect on blood sugar levels.Another research review found that the same supplement dose did not significantly impact fasting insulin levels or insulin sensitivity. However, chromium was shown to help reduce insulin resistance in some cases.Because findings are mixed, more data from larger groups of people would be required to introduce chromium as a complementary treatment for people with PCOS.Potentially Improves Cholesterol LevelsHaving high blood cholesterol levels (dyslipidemia) has been linked to low levels of chromium, so researchers have been analyzing whether chromium supplementation could help.Various studies involving people with diabetes and PCOS showed mixed results on how much chromium supplementation improved blood lipid levels. Some findings indicated that chromium didn't have a noticeable effect. Other research suggested that daily chromium supplementation significantly lowered triglyceride (the most common type of fat in the body) levels and total cholesterol levels, and increased HDL (good) cholesterol levels.Researchers would need much more solid evidence in this area to endorse chromium supplementation for improving cholesterol levels.May Support Weight LossPreliminary evidence has suggested that chromium's interaction with insulin activity might be useful for supporting weight loss and increasing lean body mass, and could potentially reduce factors like food intake and hunger levels.Several recent research reviews have found that taking varying amounts of a chromium supplement daily helped reduce body weight and body fat percentage in a small but statistically significant way.While weight loss with chromium supplementation may be possible, some experts have deemed these results as not meaningful enough to recommend the supplement for weight management.Good Sources of ChromiumA variety of foods naturally contain chromium, like meats, whole grain products, and certain fruits and vegetables. Some of these include:Grape juice: 7.5 micrograms (mcg) per 1 cup, or 21% of the Daily Value (DV)Ham: 3.6 mcg per 3 ounces (oz), or 10% of the DVWhole wheat English muffin: 3.6 mcg, or 10% of the DVBrewer's yeast: 3.3 mcg per 1 tablespoon (tbsp), or 9% of the DVOrange juice: 2.2 mcg per 1 cup, or 6% of the DVBeef: 2 mcg per 3 oz, or 6% of the DVLettuce: 1.8 mcg per 5 oz, or 5% of the DVThe exact amount of chromium in a particular food or drink may depend on environmental factors.For example, the amount of chromium in fruits and vegetables varies based on how much chromium was present in the soil and water during the growing period. Similarly, the amount of chromium in meats like ham or beef depends on the animal's diet.Using stainless steel cookware in the kitchen can also increase the chromium content in food, as small amounts of the mineral are transferred to the food through the metal exposure.How To Take ChromiumAs an over-the-counter (OTC) supplement, chromium typically comes in capsule or powder form.Most chromium supplements offer 200-500 mcg of the mineral, though some higher-dose formulas may contain up to 1000 mcg. Also, most multivitamin supplements usually contain around 35-120 mcg of chromium.For some people, taking supplements like chromium may cause a mild upset stomach. If this is the case, consider taking this mineral with a meal.DosageThough chromium is considered an essential nutrient, experts currently don't have enough evidence to establish a daily intake recommendation. However, there are guidelines around a minimum daily amount of chromium that adults should get based on factors like age and sex.The suggested adequate intake levels for adults, or the general amount of chromium needed to ensure nutrition needs are met, are as follows:Adult men ages 19-50: 35 mcgAdult women ages 19-50: 25 mcgAdult men ages 51+: 30 mcgAdult women ages 51+: 20 mcgPregnant adults: 30 mcgBreastfeeding adults: 45 mcgThese adequate intake dosages are for the mineral itself and not specifically for chromium supplements.Is Chromium Safe?Chromium supplements appear to be safe for most healthy adults, though research has been limited in this area.Experts caution that people with kidney or liver disease should be mindful of consuming large quantities of chromium, as some reports suggest that excessive amounts of the mineral may lead to kidney and liver damage.Note that there is another form of chromium—known as chromium (VI) or hexavalent chromium—which is produced from industrial or manufacturing processes. This form of chromium is not safe for consumption or exposure, nor is it included in supplements.Potential Drug InteractionsThere are a few medications that may interact with chromium supplements, including:Insulin: When insulin is taken with chromium, it may result in low blood sugar levels.Metformin: Other medications used to treat diabetes, like Glucophage (metformin), can also trigger low blood sugar levels when taken with chromium supplements.Levothyroxine: If you take Synthroid (levothyroxine), which is used to treat hypothyroidism, with chromium supplements, your body may not absorb the medication as well.If you're taking any of these medications, consult a healthcare provider before supplementing with chromium.What To Look ForChromium supplements can be found in the following forms, which the body appears to absorb similarly:Chromium picolinateChromium chlorideChromium citrateChromium nicotinateChromium polynicotinateChromium histidinateThe U.S. Food and Drug Administration (FDA) does not regulate supplements in the same way it regulates prescription drugs. For this reason, the purity and potency of the actual supplement ingredients may differ from a product's labeling and marketing. When selecting any type of supplement, look for products that have been third-party tested by reputable companies, like ConsumerLabs or U.S. Pharmacopeia.Can You Take Too Much Chromium?There currently isn't much scientific evidence on chromium intake from dietary supplements, so experts haven't established an upper limit for the mineral. Chromium has low absorption and high excretion rates, meaning that it's unlikely to cause toxicity.High intake of the supplement (such as more than is recommended on the label or by your healthcare provider) may lead to certain side effects. Large doses of chromium could be particularly harmful if you have liver or kidney disease.Side Effects of ChromiumWhen taken in reasonable doses, chromium supplements don't appear to have any notable common side effects.However, case studies suggest that large doses of the supplement could trigger some unwanted side effects, including:Anemia, a condition that develops with low red blood cell countDermatitis, a skin condition that causes inflammationHypoglycemia, or low blood sugarLiver dysfunctionRenal failure, or kidney failure, where the kidneys cannot function properlyRhabdomyolysis, or rhabdo, where skeletal muscle cells become damaged and break downThrombocytopenia, a condition that causes a low blood platelet countUnintended weight lossA Quick ReviewChromium picolinate is a mineral available in supplement form and found naturally in foods such as meats, grape juice, and whole wheat products. While the exact mechanism of chromium is unknown, research shows it likely helps the body break down elements like carbohydrates, fats, and proteins.Studies suggested that chromium may support certain aspects of diabetes and PCOS management, improve cholesterol levels, and stimulate weight loss. However, more evidence is needed to broadly recommend these benefits. For more Health.com news, make sure to sign up for our newsletter! Read the original article on Health.com.

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