Hexavalent chromium is toxic and is found in industrial pollution. In supplements, you may find chromium available in multiple forms including:. It is not known which form is most effective in the human body, but chromium chloride, in particular, has poor bioavailability. This means it is not broken down and absorbed by the body very well.
Chromium supplements are often used as a weight-loss aid and to control blood sugar. Chromium works by aiding the action of insulin in the body. Insulin is essential for metabolism and storage of carbs, fats, and proteins in the body.
How it functions in the body as a supplement is not well known. It is found in a variety of foods but the amount in each type of food is not always easy to determine. It is also difficult to determine if a person is deficient in chromium and whether or not supplements are useful in those cases. Many studies on chromium supplements have been inconclusive but also vary widely on which type of chromium is studied and the doses that are used. Reviews of multiple studies show that chromium supplements significantly decreased blood sugar and triglyceride levels in people with type 2 diabetes.
A systematic review of 25 studies found that supplementation with micrograms mcg of chromium picolinate improved glycemic control without increased side effects compared to placebo. Although the benefits of using chromium for weight loss are inconclusive, the theory that it could help with weight loss is based on the idea that regulated blood sugar will result in reduced cravings.
Claims that it helps to reduce body fat and increase lean muscle mass have not been supported by scientific studies. There are few known side effects of chromium supplements. In reasonable doses, there does not appear to be any concern for serious side effects. There have been some reports that chromium supplements can cause pain and bloating, kidney damage, muscular problems, and skin reactions when taken in large doses.
Chromium does pass through the breastmilk but is typically not considered harmful in typical doses. It is a necessary element that is also included in baby formula. If you are pregnant or breastfeeding, talk to your healthcare provider prior to taking any supplements or medications. Certain medications may affect the absorption of chromium in the body or enhance excretion meaning your body gets rid of more of it.
These include:. Other medications may have their effects enhanced by taking chromium. There is no established Recommended Daily Allowance RDA for chromium but "In , the National Academy of Sciences established an 'estimated safe and adequate daily dietary intake' range for chromium. For adults and adolescents that range was 50 to mcg. Chromium occurs naturally in some foods in varying amounts. The exact amount of this mineral that we get from our food varies greatly depending on what you eat.
It's also not well understood exactly how much is necessary. There are many types of chromium supplements on the market. There is a link between low chromium levels and increased risk of glaucoma. Chromium slows the loss of calcium, so it may help prevent bone loss in women during menopause.
Is chromium safe? Antacids including calcium carbonate interfere with the absorption of chromium. When using dietary supplements, keep in mind the following: Like conventional medicines, dietary supplements may cause side effects, trigger allergic reactions, or interact with prescription and nonprescription medicines or other supplements you might be taking. A side effect or interaction with another medicine or supplement may make other health conditions worse. The way dietary supplements are manufactured may not be standardized.
Because of this, how well they work or any side effects they cause may differ among brands or even within different lots of the same brand. The form of supplement that you buy in health food or grocery stores may not be the same as the form used in research. Other than for vitamins and minerals, the long-term effects of most dietary supplements are not known. References Other Works Consulted Chromium In A DerMarderosian et al. Louis: Wolters Kluwer Health. Murray MT Louis: Mosby.
Credits Current as of: September 23, Top of the page Next Section: Related Information. Previous Section: References Top of the page. Chromium is a mineral found in low doses in many foods. It plays a role in the metabolism of nutrients through its impact on the hormone insulin.
Chromium picolinate is the form often found in dietary supplements. In healthy people, the hormone insulin has an important role in signaling the body to bring blood sugar into the cells of the body. Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes 7 , 8. Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements 9 , However, other studies of three or more months of chromium supplementation have not shown improved blood sugar in adults with type 2 diabetes In fact, a large examination of healthy people found that chromium supplements did not alter sugar or insulin levels Overall, some benefits of taking these supplements have been seen in those with diabetes but not in every instance.
However, the results have been mixed, and these benefits have not typically been observed in those without diabetes. Most people who have tried to lose weight and keep it off are familiar with feelings of hunger and strong food cravings. As a result, many are interested in foods, supplements or medications that could help combat these urges.
The researchers reported that the effects of chromium on the brain may have produced these effects. Other research has examined people with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger.
The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo Additionally, a small study observed possible benefits in people suffering from binge-eating disorder. One large analysis looked at 9 different studies including overweight or obese people to get a complete picture of whether this mineral is useful for weight loss. Overall, this research found that chromium picolinate produced very small amounts of weight loss 2.
However, the researchers concluded that the impact of this amount of weight loss was questionable and that the effectiveness of the supplement was still unclear Another in-depth analysis of available research on chromium and weight loss came to a similar conclusion After analyzing 11 different studies, the researchers found weight loss of only 1. Numerous other studies in healthy adults have demonstrated no effect of this supplement on body composition body fat and lean mass , even when combined with exercise 6.
Based on current evidence, chromium picolinate is not effective at producing meaningful weight loss in overweight or obese individuals. It appears to be even less effective in normal-weight individuals, even when combined with exercise. Although chromium picolinate is typically found in dietary supplements, many foods contain the mineral chromium. However, it is important to note that the agricultural and the manufacturing processes affect how much chromium is in foods 1. Because of this, the actual chromium content of a particular food can vary, and there is no reliable database of the chromium content of foods.
Because of this, they are fairly tentative Despite the uncertainty of the true chromium content of most foods and the tentative intake recommendations, chromium deficiency appears to be very rare 1.
In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium 1 , Overall, consuming a balanced diet containing a variety of minimally processed foods may help you meet your chromium requirements.
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