Chromium Polynicotinate & Weight Loss

Chromium is an essential nutrient that may have effects on body weight. It is involved in the regulation of carbohydrate and lipid metabolism. Chromium polynicotinate may be better absorbed by the body than other chromium supplements, according to the World's Healthiest Foods website, a project of the George Mateljan Foundation, a not-for-profit organization.

Function

Chromium is a mineral that enhances the action of insulin. Insulin is secreted in response to blood glucose, such as after a meal. It prevents blood glucose from getting too high and it provides the cells with glucose for energy. Chromium is also important for the metabolism of fats and carbohydrates.

Types

A person's response to supplemental chromium will depend on the type, according to a 1998 study published by Richard A. Anderson in "Nutrition Reviews." Most studies have looked at the effect of chromium picolinate, according to a 2003 study published by J.B. Vincent in "Sports Medicine." While chromium picolinate is an extremely popular supplement, it probably generates oxidative damage, which may cause disease, the study found. Other types of chromium supplements may not have this effect.

Effects

Chromium picolinate, a supplement form of chromium, may slightly reduce body weight, according to a 2003 meta-analysis of studies published by M.H. Pittler and colleagues in the "International Journal of Obesity and Related Metabolic Disorders." The effect was so small that the researchers urged using the results with caution. Researchers William T. Cefalu and Frank B. Hu also noted in a 2004 issue of "Diabetes Care" that many of the studies on chromium only included a small number of participants and were of short duration.

Mechanism

In addition to its effects on metabolism, chromium may speed weight loss by increasing lean body mass and decreasing body fat, according to the 1998 Anderson study. Not all researchers support this claim, but it is supported by animal studies.

Amount

Most people don't get enough chromium, according to the 1998 Anderson review. The Institute of Medicine recommends that men up to age 50 get 35 mcg of chromium each day. After age 50, they should get 30 mcg a day. Women up to age 50 need 25 mcg a day. After age 50, they should get 20 mcg daily. If you choose to take a chromium polynicotinate supplement, aim for these numbers.