How Much Chromium Per Day: The Ideal Daily Dose!

When it comes to supplementing minerals, people frequently take things like magnesium, potassium, zinc, iron, and maybe a couple more. But there’s another mineral that rarely makes it onto people's radar - chromium.

It’s a trace mineral that, despite being required in small amounts, plays a significant role. Dietary chromium is found in various foods, but you'll also find chromium supplements on the shelves too.

Chromium is available in various dietary supplements and as different chromium compounds, each with varying absorption rates and health implications. 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.

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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 by-product of the steel-making industry, specifically as hexavalent chromium, the chromium found in food is the trivalent form, which is safe and typically considered essential.

Chromium picolinate is another option for supplementation that’s generally considered safe and effective.

Chromium is also available in several other chromium compounds, including chromium chloride and chromium yeast, which are used in dietary supplements. These compounds differ in their bioavailability and are commonly found in supplement products.

It’s claimed to support nutrient metabolism, blood glucose, and weight loss, and we're going to examine how much merit there is to those claims.

Chromium deficiency, for example, has been linked to glucose intolerance, which can negatively affect metabolic health. Can supplemental chromium improve glucose and insulin variables? We'll find out.

First though, let's talk about chromium absorption...

Chromium Absorption

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).

Chromium status is often assessed by measuring serum chromium or plasma chromium, but serum chromium concentrations and other chromium concentrations (such as in urine) can vary and may not always reflect tissue levels. Urinary chromium excretion is sometimes used to assess chromium metabolism, especially in research settings.

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.

Chromium status has also been studied in relation to gestational diabetes mellitus, a form of glucose intolerance that occurs during pregnancy. Achieving or maintaining normal glucose tolerance is a key goal in metabolic health, and chromium may play a role in supporting this outcome.

Chromium Supplement Forms

In general, there are a few forms of chromium supplements 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 many 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. This is the form found in our best-selling multivitamin, Performance Lab NutriGenesis Multi.

About Performance Lab NutriGenesis Multi

If you want to boost your chromium levels with a supplement, you can either opt for dietary chromium supplements or widen your nutrient intake with a quality multivitamin. The latter has the benefit of helping to plug more than one potential nutrient gap.

Performance Lab NutriGenesis Multi offers a generous 40mcg of GTF chromium, the most biologically active form. It also includes 23 other vitamins and minerals, providing at least 100% Daily Value of at least 15 of them, especially the B vitamins for energy.

With separate men's and women's formulas, NutriGenesis Multi offers a great start to your day.

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Food Sources of Chromium

Chromium is a trace mineral found in a variety of everyday foods, making it possible to meet your daily needs through a balanced diet. Some of the richest dietary sources of chromium include whole grains, fruits, vegetables, meats, and nuts.

However, the actual chromium content in these foods can vary significantly depending on factors like soil quality, agricultural practices, and how the food is processed.

Chromium Deficiency

It's fair to say, however, that most people obtain sufficient chromium from their diet, and a true deficiency is uncommon. It is usually seen in the severely malnourished. (4)

Benefits Of Chromium Supplementation

1. May Enhance Blood Glucose Metabolism And Tackle Insulin Resistance

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. (5)

In healthy individuals, insulin functions as a signaling molecule to allow the transport of glucose into cells for energy. When insulin works efficiently, the body is said to have good insulin sensitivity.

However, when people are diagnosed with metabolic diseases like diabetes, insulin doesn’t work like it should, causing insulin resistance, which means blood glucose levels remain high (high blood sugar). This dysfunction can lead to elevated fasting blood glucose and abnormal insulin levels.

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).

Randomized controlled trials have been conducted to evaluate the effects of chromium supplementation on blood glucose control and insulin sensitivity. The solution? Bump up chromium levels. Individuals with severe insulin resistance may experience greater improvements from chromium supplementation.

Specifically, research suggests that GTF (glucose tolerance factor) chromium is the most biologically active form of trivalent chromium that may reduce plasma glucose levels. (6) 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 in regulating eating behavior, mood, and food cravings. (7)

Another study found similar results using 600 μg/day of chromium, showing reduced appetite and cravings with chromium supplementation compared to the placebo. (8)

Some studies have also examined the effects of chromium on high density lipoprotein (HDL) levels as part of its impact on metabolic health, but results are mixed.

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. (9)

Effects of Chromium Picolinate Supplementation

While chromium supplementation may have some effects on body weight and body mass index (BMI), it is not a primary weight loss aid. 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.

Some evidence also suggests that chromium may help lower blood sugar, but the American Diabetes Association does not currently recommend chromium supplementation for this purpose due to insufficient and conflicting evidence. (10)

On a separate note, the evidence on whether chromium supplementation reduces the risk of PCOS or is beneficial for women with this condition is mixed.

Ideal Dose Of Chromium Daily

So, how much do you need for all of the benefits chromium has to offer? How much chromium picolinate per day, for example?

Because chromium is a trace mineral, it isn’t needed in large quantities compared to things like the vitamins, zinc, magnesium, and other minerals.

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. (7, 13). Most chromium picolinate supplements provide doses within this studied safe range.

It’s important to note that there is currently no established tolerable upper intake level (UL) for chromium, but caution is advised with high doses. Studies have found adverse effects with elevated intakes or daily supplementation upwards of 1,200-2,400 μg/day for the purpose of weight loss. (14)

There is a distinction between dietary chromium intake and supplemental chromium, as most research on high doses and potential benefits or risks involves supplemental chromium rather than amounts typically found in food.

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.

Side Effects of Chromium

Chromium seems to have few side effects. However, some people have experienced mild side effects, such as:

• Headaches

• Insomnia and sleep disturbance

• Stomach upsets

• Irregular heartbeat (occasional)

• Allergic reaction

• Changes in mood.

Health Risks from Excessive Chromium

While chromium is an essential trace mineral, more is not always better - especially when it comes to chromium supplementation.

The Food and Nutrition Board has not set a Tolerable Upper Intake Level (UL) for trivalent chromium, the form commonly found in dietary supplements, but that doesn’t mean high doses are risk-free.

In fact, excessive chromium intake, particularly from chromium picolinate supplements, can lead to a range of adverse health effects.

Some individuals, especially those with pre-existing liver disease or kidney issues, are at greater risk for complications from high chromium intake.

In rare cases, chromium picolinate toxicity has resulted in severe outcomes like acute tubular necrosis and multi-organ failure.

People with diabetes mellitus or metabolic syndrome should be particularly cautious. Chromium supplements can interact with diabetes medications such as insulin or metformin, potentially causing blood sugar to drop too low.

The American Diabetes Association advises anyone with diabetes to consult their healthcare provider before taking chromium supplements, as the effects on blood glucose and insulin sensitivity can be unpredictable.

Additionally, those taking medications for thyroid conditions (like levothyroxine) or other chronic illnesses should be aware of possible interactions that could affect chromium absorption or medication efficacy. Because dietary supplements are not as tightly regulated as prescription drugs, it’s important to choose products from reputable manufacturers and avoid exceeding recommended doses.

Ultimately, while chromium supplementation may offer benefits for blood sugar control, weight loss, and polycystic ovary syndrome (PCOS), the risks of excessive intake should not be overlooked.

Stick to the recommended dietary intake for your age and sex, and always consult a healthcare professional before starting or increasing your chromium intake - especially if you have underlying health conditions or are taking other medications.

Seek professional advice before taking chromium if you are pregnant or breastfeeding, or before giving to children.

Chromium Interactions: Summary

To summarize the above, chromium can interact with certain medications, such as:

• Insulin

• NSAIDs (non-steroidal anti-inflammatory drugs)

• Thyroid hormones.

• Beta-blockers

• Antacids and acid reflux drugs

• Corticosteroids.

It may mean the chromium isn't absorbed as well, or it may interfere or boost the absorption of the other medicine. Speak to your doctor before taking chromium if this applies to you. (15)

Final Thoughts

Chromium may play a valuable role in supporting glucose metabolism, insulin sensitivity, and potentially aiding in weight loss and managing polycystic ovary syndrome (PCOS).

However, the benefits of chromium supplementation must be balanced against the potential risks, particularly when it comes to high doses of chromium picolinate or other dietary supplements.

Likewise, conflicting trial results suggest some of the potential benefits of chromium such as weight loss may be a touch over-hyped (weight loss is significant but still small, for example). We would welcome more research into chromium to establish its genuine benefits.

We'd always recommend that people prioritize getting nutrients from a balanced diet, and use dietary supplements as a complement- not a replacement - for healthy eating habits.

Considering most people can gain enough chromium from their diet, you may want to opt for an all-round multivitamin rather than a specific chromium supplement to ensure you avoid dangerously high dosages.

Performance Lab NutriGenesis Multi for Men or Women has a safe dose of chromium, but also provides generous dosages of many other nutrients that are potentially harder to gain in your diet. It's a great foundational supplement.

By staying informed and cautious, you can safely support your metabolic health and avoid the pitfalls of excessive chromium intake.

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