Chromium is an essential mineral that you need in order to thrive, yet scientists are not sure exactly how it supports human health. Chromium picolinate is one of several forms of chromium available as a nutritional supplement. Studies have been conducted to assess possible links between chromium picolinate and health concerns such as muscle mass, weight loss and diabetes. Speak with your doctor before supplementing with chromium picolinate if you have diabetes.
Effects on Insulin
The relationship between chromium and insulin is of particular interest if you have diabetes. Chromium enhances the effect of insulin, according to the Linus Pauling Institute, though the University of Maryland Medical Center cautiously notes that more information is needed to correctly assess these findings. Chromium can decrease insulin resistance in cigarette smokers and may benefit those who experience diabetes due to pregnancy or steroid use.
RDA and AI
The Institute of Medicine (IOM) establishes a recommended dietary allowance, or RDA, to indicate the amount of a certain nutrient needed to meet the nutritional requirements of 97 to 98 percent of all healthy individuals, as determined by research. When not enough applicable research exists, the IOM establishes an adequate intake, or AI, for the nutrient, based on the average amount of the nutrient typically consumed by healthy individuals. Insufficient research exists to establish an RDA for chromium. The AI for chromium increases until you reach adulthood, then decreases after the age of 50. For most healthy adult males, the AI for chromium is 35 micrograms per day. For most healthy females, the AI for chromium is 25 micrograms per day. Pregnant women need slightly more, at 30 micrograms per day, and lactating women need the most of all: 45 micrograms daily.
Adverse Effects
High chromium intake is not typically linked to adverse effects. The Linus Pauling Institute notes that concerns exist over the long-term safety of chromium picolinate, because it may increase DNA damage, though no incidence of this happening in living organisms has yet been uncovered. A few isolated incidents of adverse reactions have been reported, including kidney failure and liver dysfunction.
Dietary Sources
If you'd like to increase your chromium consumption through dietary means, broccoli is a good source of chromium, containing 11 micrograms per 1/2 cup. Processed turkey ham is another good source, containing 10.4 micrograms of chromium per 3 oz.
