When it comes to supplementing minerals, you frequent things like magnesium, potassium, zinc, iron, and maybe a couple more. But there’s a certain mineral that should be supplemented by most people but rarely makes it onto their radar—chromium.
It’s a trace mineral that, despite being required in small amounts, plays a significant role. It’s claimed to support nutrient metabolism, blood glucose, and weight loss, but how much merit backs those claims?
If you’re not familiar with chromium, you’re in the right place. This article breaks down what you need to know about chromium supplementation and the ideal dose to maintain levels.
What Is Chromium?
Chromium is a trace mineral naturally required by the body in small amounts. It is found in several different forms with trivalent chromium being the safest. Despite being a toxic byproduct of the steel-making industry, the chromium found in food is safe and typically considered essential.
However, chromium picolinate is another option for supplementation that’s generally considered safe and effective.
Although chromium absorption is inversely proportional to chromium intake, regardless of dosage, the body doesn’t actually absorb chromium that well, with only about 0.5–2% of ingested chromium actually being absorbed 1.
Aside from that, the chromium you absorb is needed for several key functions in the body, with the most notable being its supportive role for the action of insulin, as it is a component of the molecule chromodulin, which helps insulin function properly 2, 3.
Because of this function, research suggests that it may also play a beneficial role for other conditions, including impaired glucose tolerance and type 2 diabetes, metabolic syndrome, polycystic ovary syndrome (PCOS), and dyslipidemia.
In general, there are a few forms of chromium you might see:
- Chromium nicotinate (polynicitinate): The elemental form of chromium combined with nicotinic acid (niacin) to improve absorption
- Chromium picolinate: The most popular form found in nutritional supplements, which is the element and naturally occurring mineral chromium combined with picolinic acid to enhance absorption
- GTF chromium: The most biologically active form of chromium originally identified in brewer’s yeast
Benefits Of Supplementing Chromium
1. May Enhance Glucose And Insulin Regulation
For anyone struggling with nutrient metabolism, chromium is gold. It wasn’t until the late 50s that researchers discovered the importance of chromium for carbohydrate and fat metabolism when rats were unable to remove glucose efficiently from the bloodstream.
Researchers noted that the problem was reversed with the addition of chromium or by adding synthetic inorganic chromium (III) complexes to the diet 1.
It was also found over 20 years ago that chromium was needed for proper lipid metabolism and chromium deficiency represented a significant risk factor for cardiovascular diseases 4.
In healthy individuals, insulin functions as a signaling molecule to allow the transport of glucose into cells for energy. However, when people are diagnosed with metabolic diseases like diabetes, insulin doesn’t work like it should, which means blood glucose levels remain high.
However, there’s a large body of evidence linking chromium to enhanced insulin activity, and studies actually show that people with diabetes have reduced serum concentrations of chromium 3. The solution? Bump up chromium levels.
Specifically, research suggests that GTF (glucose tolerance factor) chromium is the most biologically active form of trivalent chromium that may reduce plasma glucose levels 5. While the mechanism behind how isn’t known, studies show good potential.
2. May Regulate Appetite
Losing weight and keeping it off can be a huge challenge when your appetite and cravings are constantly raging, but studies show that sufficient chromium intake could curb cravings.
An 8-week study of 42 overweight adult women found that 1,000 μg/day of chromium picolinate helped reduce food intake, hunger, and cravings, which may be due to chromium’s ability to influence neurotransmitters involved regulating eating behavior, mood, and food cravings 6.
Another study found similar results using 600 μg/day of chromium, showing reduced appetite and cravings with chromium supplementation compared to the placebo 7.
3. May Support Weight Loss
Can’t seem to keep the weight off? It could be that you’re low in chromium. Studies suggest that thanks to its role in glucose, insulin, and lipid metabolism, chromium may help to increase lean body mass and decrease percentage body fat 8.
But while chromium may offer benefits for appetite and glucose/insulin function, it’s only a small piece of the puzzle where weight loss is concerned, and its effects will be small compared to those of exercise and a well-balanced diet.
Ideal Dose Of Chromium
So, how much do you need for all of the benefits chromium has to offer?
Because chromium is a trace mineral, it isn’t needed in large quantities compared to things like the vitamins, zinc, magnesium, and other minerals. Currently the RDI for chromium is 35 μg/day for men and 25 μg/day for women 9.
However, studies using supplementation take a whopping leap from the RDI to administer doses ranging anywhere from 600 μg/day to 1,000 μg/day, showing positive results for improving blood glucose control, regulating appetite, and reducing cravings 6, 10.
It’s important to note that there is no upper limit (UL) set for chromium, but studies have found adverse effects with daily supplementation upwards of 1,200-2,400 μg/day for the purpose of weight loss 11.
So, with that said, if you want to stay on the safe side, keep your dose within the safe range through clean supplementation and chromium-rich foods.
References
- JB Vincent. The Biochemistry of Chromium. J Nutr. 2000;130(4);715-718.
- Y Hua, S Clark, J Ren, N Sreejayan. Molecular mechanisms of chromium in alleviating insulin resistance.J Nutr Biochem. 2012;23(4):313-319.
- PJ Havel. A scientific review: the role of chromium in insulin resistance. Diabetes Educ. 2004;Suppl:2-14.
- W Chromium in human nutrition: a review. J Nutr. 1993;123(4):626-633.
- WT Cefalu, FB Hu. Role of Chromium in Human Health and in Diabetes. Diabetes Care. 2004 Nov;27(11):2741-2751.
- SD Anton, CD Morrison, WT Cefalu, et al. Effects of chromium picolinate on food intake and satiety. Diabetes Technol Ther. 2008;10(5):405-412.
- JP Docherty, DA Sack, M Roffman, M Finch, JR Komorowski. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.J Psychiatr Pract. 2005;11(5):302-314.
- RA Anderson. Effects of chromium on body composition and weight loss.Nutr Rev. 1998;56(9):266-270.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc Washington, DC: National Academy Press; 2001.
- A scientific review: the role of chromium in insulin resistance.Diabetes Educ. 2004;Suppl:2-14.
- J Cerulli, DW Grabe, I Gauthier, M Malone, MD McGoldrick. Chromium picolinate toxicity.Ann Pharmacother. 1998;32(4):428-431.
