Chromium (2024)

FAQs

How do I get enough chromium? ›

Chromium and Healthful Diets

Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils. Many whole grains, fruits, and vegetables are good sources of chromium.

Studies have been mixed, with some finding that chromium may help people lose weight and build muscle, and others finding it has no effect. If chromium does work for weight loss, it seems the effects are small compared to those of exercise and a well-balanced diet.

Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes ( 7 , 8 ). One study found that 16 weeks of 200 μg/day of chromium was able to lower blood sugar and insulin while improving the body's response to insulin ( 8 ).

You may be surprised to learn that the essential mineral chromium, despite having clear effects on stabilising blood sugar, reducing carb cravings and improving mood, still has no Recommended Daily Amount (RDA) .

And chromium helps lower blood sugar to speed weight loss safely. With the recent popularity of prescription weight loss drugs like Ozempic, many dieters are losing muscle instead of fat. But chromium is proven to target fat during weight loss.

In people trying to lose weight, a double-blind study found that 600 mcg per day of niacin-bound chromium helped some participants lose more fat and less muscle.

Do not use this product without medical advice if you are pregnant. Chromium picolinate may pass into breast milk and may harm a nursing baby. Do not use this product without medical advice if you are breast-feeding a baby. Do not give any herbal/health supplement to a child without medical advice.

Chromium picolinate at either 200 μg/day or 1,000 μg/day was also associated with reduced insulin concentrations compared to placebo. The level of glycated hemoglobin A1c (HbA1c), a measure of glycemic control over the past four months, was also significantly reduced in both chromium-supplemented groups.

Excretion of absorbed chromium occurs primarily via urine. In humans, the kidney excretes about 60% of an absorbed Cr(VI) dose in the form of Cr(III) within 8 hours of ingestion.

Is it safe to take chromium every day? ›

Up to 1000 mcg of chromium daily has been used safely for up to 6 months. When taken for longer periods of time, chromium is possibly safe. Chromium has been used safely in doses of 200-1000 mcg daily for up to 2 years. Some people experience side effects such as stomach upset, headaches, insomnia, and mood changes.

What is the most absorbable form of chromium? Chromium picolinate is considered one of the most well-absorbed forms of chromium. However, there are many other forms available, including chromium chloride, chromium nicotinate, chromium chelavite, and chromium citrate ( 2 ).

Since chromium can interfere with sleep, it's a good idea to take chromium picolinate supplements in the morning.

Some studies have shown that chromium supplements may help people with type 2 diabetes and insulin resistance, a condition that causes your body to respond poorly to the naturally occurring hormone insulin.

Mussels stand out with 128 micrograms per 3.5-ounce serving, while oysters have 57 micrograms and brown shrimp offer 26 micrograms. Most vegetables have some chromium, like green beans with 2.2 micrograms and mashed potatoes with 2.7 micrograms per cup.

Symptoms of chromium deficiency may include weight loss, confusion, impaired coordination, and a reduced response to sugar (glucose) in blood, increasing the risk of diabetes.

Phytic acid, a compound found in grains, can bind to chromium, forming an insoluble complex that prevents the mineral from being absorbed.