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How Much Chromium Picolinate Should I Take Daily?

by
author image Melodie Anne
Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA. Coffman is pursuing her personal trainer certification in 2015.
How Much Chromium Picolinate Should I Take Daily?
Too much chromium picolinate can be damaging to vital organs. Photo Credit BananaStock/BananaStock/Getty Images

Chromium picolinate is a dietary supplement consisting of the mineral chromium and picolinic acid. Its primary function is to help insulin work more efficiently, thus regulating your blood sugar levels. Manufacturers of chromium picolinate claim that by having steady blood sugar, you may be able to reduce body fat and lose weight. But more research needs to be done to see if the supplement is a beneficial weight-loss tool. If you decide to take it, talk with your doctor to ensure you’re getting the right dose.

Amount to Take

Chromium has an adequate intake, known as an AI, that was established by the Food and Nutrition Board of the Institute of Medicine. This amount -- 25 micrograms daily for women and 35 micrograms a day for men -- is the amount the average healthy person needs.

Chromium Picolinate Supplements

You’ll probably see chromium picolinate supplements in doses higher than the adequate intake. Chromium is not known to be harmful, even in large doses. However, if you regularly take 1,000 micrograms a day or more, it can damage your kidneys and liver over time, according to Columbia Health.

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