There have been no reported cases of chromium poisoning due to food intake, so the IOM has not fixed a maximum intake level. However, large doses of chromium in supplement form can cause stomach problems, low blood sugar, and kidney or liver damage. It is always safer to get required nutrients from foods sources and to discuss any use of supplements with a physician. In this Honest Nutrition feature, we explore the practice of "clean eating," and why this concept has been a controversial one for researchers.
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Hot water bottles can help to relieve aches and pains. Learn more here. New research in mice examines the impact of a Western diet on cognitive decline and neurodegenerative disorders. The benefits and risks of chromium. Medically reviewed by Debra Rose Wilson, Ph. Requirements Food sources Benefits and risks Cautions Chromium is an essential trace mineral that can improve insulin sensitivity and enhance protein, carbohydrate, and lipid metabolism.
Requirements and sources. Share on Pinterest Chromium can enhance insulin sensitivity, helping the body to correctly process blood glucose. Foods high in chromium. Share on Pinterest Broccoli is an excellent source of chromium. Benefits and risks of chromium supplements. Share on Pinterest Chromium supplements are often sold to support exercise, weight loss, and bodybuilding.
Cautions about supplements. Adv Nutr ; Trace Elements. In: A. Cousins, Katherine L. Tucker, Thomas R. Ziegler, ed. Modern Nutrition in Health and Disease. Scientific Opinion on Dietary Reference Values for chromium. EFSA Journal ;12 10 Vincent JB. Present Knowledge in Nutritoin 11th ed. Cambridge, MA: Elsevier; Benefits of chromium III complexes in animal and human health.
In: Vincent JB, ed. Chromium does not belong in the diabetes treatment arsenal: Current evidence and future perspectives. World J Diabetes ; Introduction: A history of chromium studies Cambridge, MA Elsevier; New evidence against chromium as an essential trace element.
J Nutr ; Is the pharmacological mode of action of chromium III as a second messenger? Biol Trace Elem Res ; In: John W. Erdman Jr. IAM, Steven H. Zeisel, ed. Present Knowledge in Nutrition. Nielsen FH. Summary: The metabolism, nutritional essentiality, and clinical importance of chromium -Clarity emerging after 60 years of research.
Stability and absorption of chromium and absorption of chromium histidinate complexes by humans. Bio Trace Elem Res ; Age-related decreases in chromium levels in 51, hair, sweat, and serum samples from 40, patients--implications for the prevention of cardiovascular disease and type II diabetes mellitus. Metabolism ; Chromium supplements in health and disease. Dietary chromium intake. Freely chosen diets, institutional diet, and individual foods. Current concepts about chromium supplementation in type 2 diabetes and insulin resistance.
Curr Diab Rep ; Chromium in Health and Disease. Nutr Today ; Chromium speciation in foodstuffs: A review. Food Chem ; Encyclopedia of Food and Health: Academic Press; Kuligowski J, Halperin KM. Stainless steel cookware as a significant source of nickel, chromium, and iron.
Arch Environ Contam Toxicol ; Effects of diets high in simple sugars on urinary chromium losses. Effects of antacid or ascorbic acid on tissue accumulation and urinary excretion of 51chromium.
Nutr Res ; Food and Drug Administration. National Institutes of Health. Dietary Supplement Label Database. Komorowski J, Juturu V. Chromium supplementation does not improve glucose tolerance, insulin sensitivity, or lipid profile: a randomized, placebo-controlled, double-blind trial of supplementation in subjects with impaired glucose tolerance: response to Gunton et al. Diabetes Care ;; author reply Department of Agriculture and Agricultural Research Service. What We Eat In America.
Dietary intake of calcium, chromium, copper, iron, magnesium, manganese, and zinc: duplicate plate values corrected using derived nutrient intake. J Am Diet Assoc ; Dietary intake of cadmium, chromium, copper, manganese, selenium and zinc in a Northern Italy community.
J Trace Elem Med Biol ; Chromium deficiency after long-term total parenteral nutrition. Dig Dis Sci ; Chromium deficiency during total parenteral nutrition. JAMA ; Chromium deficiency, glucose intolerance, and neuropathy reversed by chromium supplementation, in a patient receiving long-term total parenteral nutrition.
Am J Clin Nutr ; Trace elements in parenteral nutrition: a practical guide for dosage and monitoring for adult patients. Nutr Clin Pract ; Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes ; Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness.
Nutr Rev ; Characterization of the metabolic and physiologic response to chromium supplementation in subjects with type 2 diabetes mellitus. Qualified Health Claims: Letters of Denial.
Chromium picolinate intake and risk of type 2 diabetes: an evidence-based review by the United States Food and Drug Administration.
Standards of medical care in diabetes Diabetes care ;33 Suppl 1:S Diabetes care ;38 Suppl:S Metabolic Syndrome. Chromium picolinate does not improve key features of metabolic syndrome in obese nondiabetic adults. Metab Syndr Relat Disord ; Sci Rep ; Chromium effects on glucose tolerance and insulin sensitivity in persons at risk for diabetes mellitus.
Endocr Pract Chromium supplementation reduces resting heart rate in patients with metabolic syndrome and impaired glucose tolerance. Effects of zinc, magnesium, and chromium supplementation on cardiometabolic risk in adults with metabolic syndrome: A double-blind, placebo-controlled randomised trial. PCOS: update and diagnostic approach. Clin Biochem ; Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis. The possibilities of using chromium salts as an agent supporting treatment of polycystic ovary syndrome.
Chromium supplementation in women with polycystic ovary syndrome: Systematic review and meta-analysis. J Obstet Gynaecol Res ; Chromium is a mineral that exists in several forms.
Although one dangerous form can be found in industrial pollution, a safe form is found naturally in many foods 1. This safe form, trivalent chromium, is typically considered essential, meaning that it must be obtained from the diet. Although some researchers question whether this mineral is truly essential, it does serve several important functions in the body 2.
For example, it is part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body 3 , 4. Interestingly, the absorption of chromium in the intestines is very low, with less than 2.
However, chromium picolinate is an alternate form of chromium that is absorbed better. For this reason, this type is commonly found in dietary supplements 3 , 6. Chromium picolinate is the mineral chromium attached to three molecules of picolinic acid 3. 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.
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