Chromium is a mineral that humans require in trace amounts.
Clinical trials have investigated various forms of chromium with mixed results.
That means some supplement products may not contain what the label says.
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Verywell / Getty Images
What Is Chromium Picolinate?
In 1959, scientists first identified chromium as an element that enables the hormoneinsulinto function properly.
Since then, chromium has been studied for diabetes.
Verywell / Anastasia Tretiak
It is widely available in health food stores, drug stores, and online.
Two types of chromium are commonly studied:trivalentandhexavalent.
Trivalent chromium is found in food and is usually safe to consume in small amounts.
This article is aboutchromium picolinate, a jot down of trivalent chromium.
This article is not about hexavalent chromium, which is an environmental toxin.
The amount of trivalent chromium in food is so small that it’s measured inmicrograms(mcg).
That is one millionth of a gram.
Scientists have studied the effect that chromium has onbiomarkersin the body.
A biomarker is a substance that can be measured, like cholesterol, triglycerides, or blood sugar.
These can be clues to help healthcare providers assess the risk of medical conditions.
No supplement is intended to treat, cure, or prevent disease.
This summary describes studies that treated several conditions with chromium and measured associated biomarkers.
The types of chromium used in these studies included chromium picolinate and other trivalent chromium forms.
bang out 2 Diabetes
Chromium has been studied as an addition to conventional diabetes treatment.
Chromium is thought to work by improving how well insulin works in the body.
Studies have used between 150 and 3000 mcg daily for three to 24 weeks.
Blood sugar control improved in people who took chromium doses over 200 micrograms daily.
Triglycerides and high-density lipoprotein (HDL) cholesterol also improved in people who took chromium.
More research is needed before drawing a definite conclusion.
Chromium may help with PCOS by decreasing insulin resistance and lowering cholesterol levels.
Researchers concluded that chromium picolinate decreased insulin resistance and increased testosterone levels compared to placebo groups.
However, there was no significant difference in fasting blood sugar or cholesterol.
Researchers concluded chromium lowered fasting blood sugar, insulin, triglycerides, and total cholesterol levels.
This study was very small, so the results cant be generalized to a large group.
Thus, more research is needed.
These older studies are too small to apply the results to a larger group.
More research is needed before chromium can be recommended for depression.
Heart Rate
Heart rate refers to the number of times your heart beats per minute.
More studies are needed to determine whether chromium positively impacts heart rate.
The dosages ranged from 200 mcg to 1000 mcg daily for 12 to 16 weeks.
The study authors concluded chromium’s effect on weight loss remains uncertain.
In this study, participants were given 400 mcg of chromium picolinate daily for 12 weeks.
Researchers noted a significant change in leptin levels, adiponectin, oxidative stress, and body weight.
However, the treatment did not improve liver enzymes.Further research is needed.
Overall, there is not enough evidence to support using chromium as the primary treatment for any disease.
However, talk with your healthcare provider to determine whether it is a safe addition to your treatment plan.
Verywell / Anastasia Tretiak
Chromium Deficiency
Chromium deficiency is not common in industrialized countries.
How Do I Know If I Have a Chromium Deficiency?
A chromium deficiency may need to be properly identified and diagnosed by a healthcare provider through specific labs.
Speak with your healthcare provider about any concerns you may have about chromium deficiency.
What Are the Side Effects of Chromium Picolinate?
Several of the trivalent chromium forms are available over the counter.
Any side effects that you experience can be reported to the FDA.
Chromium does not have many reported side effects.
The side effects that are typically reported are theoretical or based on very few individual case reports.
Chromium supplements from reputable manufacturers are unlikely to cause severe side effects.
Precautions
Chromium has been used in children, pregnant individuals, and people over 65.
Dosage: How Much Chromium Should I Take?
There is no single right dose of chromium for everyone.
It’s a good idea to ask your healthcare provider for help choosing the dose that works for you.
There is an adequate intake (AI) of chromium andpharmacologic dosingused by researchers.
Chromium supplement doses are higher.
They are based on doses used in clinical research.
These higher doses are also calledpharmacologic doses.
They are usually between 200 mcg and 500 mcg of chromium.
What Happens If I Take Too Much Chromium?
Although other supplements have a tolerable upper intake level (UL), chromium does not.
You may want to be careful with chromium dosing if you have liver or kidney disease.
Insulin
Chromium increased insulin sensitivity slightly in some studies.
The negative outcome of this interaction is hypoglycemia.
The blood levels of thyroxine were significantly decreased compared to those who tooklevothyroxinealone.
Chromium picolinate also comes as a supplement.
These are just a few examples.
You may not need to change your diet to get more chromium.
Consult your healthcare provider or registered dietitian nutritionist if you have questions.
Ask a pharmacist or registered dietitian nutritionist (RDN or RD) for help choosing a reliable brand.
Examples of different forms of chromium supplements are:
Multivitamins have a small amount of chromium.
They usually contain about 35-120 micrograms.
Capsules and tablets that contain chromium alone have a higher dose.
They typically contain about 20-500 micrograms.
The higher dose is sometimes called a pharmacologic dose.
Clinical research on chromium to treat health conditions usually uses pharmacologic doses.
Summary
Chromium is an element that is found in trace amounts in food.
The chromium in food is trivalent chromium.
There is not enough solid evidence that chromium is an effective treatment for any condition.
There are a few possible drug interactions with chromium, including levothyroxine.
Chromium is also available as a supplement.
Before taking a chromium supplement, talk with a healthcare provider to find a reliable brand.
Frequently Asked Questions
Sometimes chromium picolinate comes in a pill that also contains other herbs or supplements.
For example, it has been studied along with red yeast rice and magnesium.
Before you try a combination product, find out about the side effects of each ingredient.
No, you dont have to.
They are different salt forms of chromium with the same active ingredient.
Both are forms of trivalent chromium that are safe to take as dietary supplements.
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