Chromium is a mineral normally found in very small amounts in the human body. Because chromium may play an important role with insulin and glucose utilization, chromium picolinate supplements are theorized to help in losing weight, building muscle and improving heart health. Clinical evidence for each of these functions is not conclusive, as conflicting results have been obtained in research studies. Consult your physician before attempting to self-medicate with chromium picolinate.
Dosage
Normal dietary chromium intakes are approximately 25 mcg for women and 33mcg for men from rich food sources such as beer, coffee, tea, wine, brewer's yeast, whole grains, cheese, nuts, mushrooms, asparagus, liver, black pepper and thyme. For adults, chromium supplementation is usually 200 mcg, one to three times a day.
Diabetes
A review of 15 studies on chromium and diabetes by the Linus Pauling Institute revealed that 12 supported a positive effect on glucose utilization in patients with glucose intolerance. Glucose intolerance is characterized by high blood glucose levels that are lower than those considered to be diagnosed as diabetes. Other studies show no benefit to chromium supplementation in diabetic individuals. Individuals with diabetes should not take chromium picolinate before consulting with their physician because it may interact with insulin, resulting in hypoglycemia.
Weight Loss
As of February 2011, there are numerous marketing claims on the Internet for chromium picolinate's propensity to cause weight loss. There is no scientific evidence to date that supports this.
Building Muscle Mass
Because of chromium's involvement in glucose regulation and overall metabolism, chromium picolinate and supplements containing it have been marketed as fat burners that also build muscle tissue. No scientific evidence has been found for this.
Heart Health
Sufficient scientific evidence for improving heart health with supplemental chromium picolinate is lacking, too. Some studies have shown improved blood cholesterol and triglyceride levels with supplementation, while others have not. Researchers theorize that this discrepancy could be due to chromium status prior to supplementation.
Safety and Side Effects
Chromium appears to be a relatively safe supplement when taken at doses between 52 and 200 mcg, as relatively few side effects have been reported. Larger doses of 1000 mcg may cause a carcinogenic form of the mineral to be produced in the body, as evidenced in the movie "Erin Brockovich." Chromium picolinate is particularly problematic for individuals with depression, schizophrenia or bipolar disease because it can alter neurotransmitter levels.
Taking chromium picolinate with herbs that contain chromium such as horsetail and cascara can increase chromium toxicity risk. High doses of chromium interfere with iron availability, so watch for possible signs of iron deficiency. Normally this is not problematic at safe doses. As with any supplement, however, consult your physician for guidance prior to taking any supplement to ensure that it is safe.
References
- University of Maryland Medical Center: Chromium
- Linus Pauling Institute, Oregon State University: Chromium
- Vanderbilt University, Psychology Department: "Chromium Picolinate and Weight Loss"; Amanda Allen
- NPI Center: "Study: Chromium Picolinate May Provide Cardiovascular Benefits in Pre-Diabetes"; Nutrition 21, Inc.; November 2005
- ConsumerLab.com: Product Review: Chromium Supplements (Including Weight Loss Formulas)
Member Comments