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- Chromium is an essential mineral, but deficiencies are rare and there’s little evidence that supplementation can help you reach health goals such as weight loss and better blood sugar regulation.
www.healthline.com/health/chromium-supplement
People also ask
Can chromium be used as a supplement?
Are chromium supplements safe?
What dietary supplements contain chromium?
How much chromium is in a supplement?
Does your body need chromium?
Feb 28, 2024 · Some people use chromium supplements to reduce diabetes risk, manage metabolic syndrome and polycystic ovary syndrome, control weight, and enhance muscle mass. Some evidence supports these uses, but not enough to recommend them.
Sep 3, 2023 · Chromium – specifically, trivalent chromium – is an essential trace element that some people use as a supplement. Chromium forms a compound in the body that seems to enhance the effects...
- Overview
- What is chromium?
- What are the uses and benefits of chromium supplements?
- How effective are chromium supplements?
- How much chromium should you take?
- Are there any side effects associated with chromium supplements?
- Takeaway
Chromium supplements are most recognized for their ability to improve the action of natural insulin. But there are other uses, as well as precautions, to be aware of.
Chromium is a mineral that your body needs for some functions of your metabolism. The Food and Drug Administration deemed chromium an essential element in 2001 because of its effect on the way insulin works.
Chromium is a mineral that is naturally found in many foods. Some forms of chromium are toxic byproducts of manufacturing and stainless steel devices, but those are not the same as the kind of chromium found in food and dietary supplements.
This mineral is most recognized for its ability to improve the action of natural insulin. But chromium also plays a role in:
•carbohydrate metabolism
•fat metabolism
•protein metabolism
•antioxidant effects
While chromium is important for some normal bodily functions, there are also other rumored benefits. Some of these are myths, and others are suspected but remain unconfirmed:
•Blood sugar levels: Chromium has some impact on the effectiveness of insulin, but studies have not shown a clear benefit in helping to regulate blood sugar levels in people with diabetes or obesity.
•Metabolic syndrome: As with diabetes, chromium has been thought to have some benefit to people with metabolic syndrome because of its effect on insulin’s action. However, studies have failed to determine that chromium supplements have beneficial effects on:
•blood sugar levels
•fat levels
•weight
Although chromium is an essential mineral, there’s little evidence that taking these supplements helps people reach their desired health goals.
Studies have observed improvements in blood sugar levels, weight loss, and muscle building, but these changes have been small.
Chromium deficiencies are rare, and most people get enough of this mineral from food. Adults need 20–35 micrograms (mcg) of chromium each day, and many foods contain this mineral.
Foods with notable amounts of chromium include meats, grains, fruits, vegetables, and foods and drinks that contain yeasts. The exact amounts of chromium in various foods may depend on the soil conditions in the places where those foods are produced.
Some of the foods that contain the largest amounts of chromium are:
•grape juice (7.5 mcg per serving)
•ham (3.6 mcg per serving)
•whole wheat English muffins (3.6 mcg per serving)
People with liver and kidney disease may need to be careful of excessive chromium supplementation.
Medication interactions are a bigger concern. Chromium supplementation could change the action of or otherwise interact with the following medications:
•insulin
•metformin
•other diabetes medications
•levothyroxine
Chromium is an essential mineral, but deficiencies are rare and there’s little evidence that supplementation can help you reach health goals such as weight loss and better blood sugar regulation.
Before starting to take any dietary supplements, talk with a doctor to make sure they won’t interfere with any medications you’re taking or any medical conditions you have.
Chromium is available in many dietary supplements, such as multivitamin/mineral supplements and supplements that contain only chromium. Chromium in dietary supplements is in many forms, including chromium picolinate and chromium chloride.
Aug 14, 2023 · The answer, says registered dietitian Devon Peart, RD, MHSc, is almost certainly not — at least, not in the supplement form. “Chromium is an essential mineral, meaning we don’t make it in our bodies, we have to get it from food. But your body only really needs trace amounts,” Peart explains.
Sep 10, 2023 · Supplemental chromium is available in a variety of forms, with chromium picolinate, chromium nicotinate, chromium chloride, and chromium-enriched yeast being the most commonly studied forms. There isn’t clear evidence suggesting one form is the best.
Most multivitamin/mineral supplements contain chromium, typically 35–120 mcg. Supplements containing only chromium are also available, and they commonly provide 200 mcg to 500 mcg chromium, although some contain up to 1,000 mcg [16,27].
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