Chromium is a type of trace mineral that plays a role in boosting insulin sensitivity. It comes in several forms, including chromium polynicotinate, which may be beneficial in stabilizing and lowering your blood sugar levels. Before you begin taking chromium supplements, talk with your physician make sure it is a good fit for you.
Function
Chromium boosts functions of the hormone insulin, which pulls sugar, in the form of glucose, into cells for food and energy. When blood sugar increases, such as after a meal, cells in your pancreas release insulin to get blood sugar into cells, lowering your glucose count. By not having enough chromium in your system, you may have abnormal blood sugar levels from poor insulin function.
Chromium Polynicotinate
Dietary supplement manufacturers produce many types of chromium, each having varying levels of bioavailablity in your body. Chromium polynicotinate is a pure type of chromium that is bound to niacin, a type of B-vitamin, which might make it beneficial in improving blood sugar. Niacin plays a role in insulin function since it binds the hormone to cell receptor sites, allowing the cell to absorb glucose. This function makes chromium polynicotinate a more bioavailable form of chromium, compared to other types.
Benefits
Researchers at the Georgetown University Medical Center published a study in 2008 in the "Journal of Inorganic Biochemistry" looking into benefits of various types of chromium. Specifically, researchers evaluated chromium citrate, amino acid chelate, chelavite, polynicotinate, picolinate and nicotinate. All types of chromium were deemed safe and no adverse effects were reported with any form. Only chromium polynicotinate, picolinate and chelavite showed positive effects on insulin sensitivity. Chromium polynicotinate was most beneficial, by not only improving insulin sensitivity, but also decreasing systolic blood pressure and reducing oxidative stress by lessening the formation of harmful free radicals. Since chromium polynicotinate helps insulin work better, it may be beneficial in lowering your blood sugar.
Dosage
Your ideal dose of chromium varies depending on your age and gender. Adult women need 25 mcg of chromium daily; this decreases to 20 mcg after age 50. Men require 35 mcg as adults, but only 30 mcg after age 50. Your dosage does not change based on the type of chromium you consume. Most nutrients have a tolerable upper intake level, or UL, informing you of how much you can safely ingest. Few adverse health effects are associated with chromium, so a UL has not been set, says the Linus Pauling Institute.
