Chromium is an essential trace mineral in the body and involved in the metabolism of sugars and fats. Chromium deficiency is considered very rare as it is present in many common foods. Chromium picolinate is a popular supplement taken by diabetics and obese people to regulate blood sugars and lower cholesterol levels. Research on the effectiveness and safety of chromium picolinate is mixed and considered controversial.
Chromium
There are a variety of chromium types based on atomic structure. The most toxic form is hexavalent chromium, which is mutagenic and cancer-causing when inhaled. However, it is trivalent chromium that is used within the bodies of many animals to help break down sugars and lipids, which affect blood sugar levels. Low levels of chromium can lead to increases in sugar, triglycerides and cholesterol within the bloodstream, which increase the risks for diabetes and cardiovascular diseases, as cited in "Human Biochemistry and Disease." The trivalent form of chromium is considered safe in moderate doses and is used to manufacture dietary supplements, such as chromium picolinate.
Chromium Picolinate
Chromium picolinate is taken by some diabetics in efforts to reduce insulin resistance within cells. Insulin resistance develops in people who consume high levels of refined sugars and experience regular spikes in insulin release from the pancreas. Insulin is needed to transfer the sugar from the blood to the cells where it can be used for energy, but too many insulin spikes over long periods of time cause receptors on the outside of cells to "ignore" the actions of insulin. Insulin resistance is common among the obese and eventually is termed type-2 diabetes. According to the University of Maryland Medical Center, the benefit of chromium supplements for diabetes has been debated for many years, although some clinical studies have found that chromium picolinate may reduce blood sugar levels. In fact, chromium may enhance the effectiveness of certain diabetes medications, meaning that diabetics may require lower doses of insulin.
Dangers of Chromium
There are industrial forms of chromium that are toxic, but chromium picolinate is considered safe for short-term usage, especially if taken in moderate dosages. Long-term effects over many months or years are unknown. In high dosages, chromium picolinate has caused chromosomal damage in animal studies, but no such issues have been reported in people. Extremely high doses of dietary chromium can inhibit the effectiveness of insulin and cause stomach upset, irregular heart beats, liver and kidney dysfunction, itching and flushing, as cited in the "Doctor's Complete Guide to Vitamins and Minerals." The U.S. Food and Drug Administration states that the relationship between chromium picolinate intake and insulin resistance is uncertain and more research is needed.
Chromium Recommendations
The recommended dietary allowances for chromium are 35 micrograms daily for men and 25 micrograms for non-pregnant women, as cited in "Biochemical, Physiological and Molecular Aspects of Human Nutrition." Diabetics often take 200 micrograms of chromium, up to three times daily, although long-term safety with such dosages is unknown. Perhaps the real danger for diabetics is taking large dosages of chromium with regular doses of insulin and experiencing negative interactions, because chromium is able to enhance the effects of insulin. Insulin overdose can be fatal, which is why chromium supplementation by diabetics should be overseen by a health professional.
References
- "Human Biochemistry and Disease"; Gerald Litwack; 2008
- University of Maryland Medical Center: Chromium Supplements
- "Doctor's Complete Guide to Vitamins and Minerals"; Mary Dan Eades and Philip Lief; 2002
- "Biochemical, Physiological and Molecular Aspects of Human Nutrition"; Martha Stipanuk; 2006
