Chromium

What is chromium?

Chromium is a mineral that the human body requires in trace amounts for proper functioning. It is involved in various physiological processes such as insulin signaling, glucose metabolism, and lipid metabolism.

How does it work?

Chromium is known for its role in improving insulin sensitivity and glycemic control in individuals with diabetes. It also has potential benefits in reducing inflammation, improving lipid profile, and promoting weight loss.

What are the active ingredients that are important for its medicinal properties?

Chromium picolinate is the most commonly used form of chromium for medicinal purposes.

What forms does it come in?

Chromium supplements are available in various forms such as capsules, tablets, and liquids.

What can happen if I have an imbalance or deficiency?

Chromium deficiency is rare, but individuals with diabetes, older adults, and pregnant women may have an increased risk. Symptoms of deficiency include glucose intolerance, impaired insulin sensitivity, and elevated blood lipids.

When was it first used for medicinal purposes?

Chromium was first recognized as an essential nutrient in the 1950s, and its potential health benefits have been studied extensively since then.

What does Chromium help with?

Chromium is a trace mineral. You get small amounts from foods like broccoli, whole grains and meat. Supplements often use a form called chromium picolinate.

Most of the research looks at blood sugar. Trials in people with type 2 diabetes, and in women with PCOS, are the strongest part of this file. For weight loss and low energy, the evidence is thin or missing.

• High blood sugar with type 2 diabetes
  Good evidence — multiple human trials in people with type 2 diabetes. In several trials of people with type 2 diabetes, chromium supplements lowered fasting blood sugar. HbA1c, the three-month blood sugar average, also went down. Researchers think insulin works more efficiently with chromium, but our file lists no trial sizes or doses.
  Evidence grade B · Traditional tier T0
• Polycystic ovary syndrome (PCOS)
  Good evidence — several human trials in women with PCOS. Several trials in women with PCOS found better insulin sensitivity on chromium. Androgen levels, the male-type hormones, also fell in those trials. PCOS is closely tied to insulin resistance, which is why chromium was studied here.
  Evidence grade B · Traditional tier T0
• Low mood with a big appetite and carb cravings (atypical depression)
  Good evidence — one well-designed placebo-controlled trial of chromium picolinate. One well-designed placebo-controlled trial tested chromium picolinate in atypical depression. That pattern means low mood plus more appetite, carb cravings and mood that swings with events. The chromium group improved more than the placebo group.
  Evidence grade B · Traditional tier T0
• Cravings for sugar and starchy food
  Early evidence — some small human trials of chromium picolinate. Some small trials found fewer carb cravings in people taking chromium picolinate. The proposed reason is steadier blood sugar, since big swings can drive cravings. Our file does not list the sizes or doses of these small trials.
  Evidence grade C · Traditional tier T0
• High cholesterol and triglycerides
  Early evidence — some human studies, mostly in people with high blood sugar. Some studies found modest drops in triglycerides and LDL cholesterol. HDL cholesterol held steady or improved. The changes showed up mainly in people who already had high blood sugar or insulin resistance.
  Evidence grade C · Traditional tier T0
• Insulin resistance and prediabetes
  Evidence doesn't support this — indirect human data, drawn mostly from trials in people who already have diabetes. Chromium has been studied as an early-stage option, before diabetes sets in. Most of the human insulin data comes from people who already have type 2 diabetes. Our file holds no trial that followed people with prediabetes over time.
  Evidence grade D · Traditional tier T0
• Weight and body fat
  Evidence doesn't support this — small, modest and inconsistent changes in human trials. Some trials reported small drops in fat mass with chromium. The changes were modest and did not show up in every study. Where results were seen, people were also eating a healthy diet.
  Evidence grade D · Traditional tier T0
• Low energy and afternoon slumps
  Not yet tested in people — no human trial on file; reasoning from blood sugar effects only. Our file holds no human trial of chromium for fatigue. The idea comes from its blood sugar effects, since unsteady glucose can bring energy dips. That link has not been tested for chromium in people.
  Evidence grade insufficient · Traditional tier T0

What Chromium has not been shown to do

• No trial on file supports chromium as a stand-alone fat-loss plan, apart from diet.
• The depression trial covered atypical depression only; other forms of depression were not tested.
• Lipid changes turned up mainly in people with high blood sugar, so the file does not support chromium as a cholesterol option for people whose blood sugar is normal.
• No trial on file has shown that chromium stops prediabetes from turning into diabetes.

How to read this:

Grades describe the evidence, not the promise. A means steady results across human trials. B means at least one good human trial. C means small or early human studies. D means weak or mixed human results. Insufficient means no human study on file. This page reports what studies found. It is not dosing advice, it is not a claim of treatment, and it does not cover who should avoid it. Talk with your own clinician, above all if you take diabetes medicine.

What can it help prevent?

Chromium may help prevent the following conditions and symptoms:

1. Type 2 diabetes
2. Cardiovascular disease
3. Alzheimer's disease
4. Metabolic syndrome
5. Osteoporosis
6. Cognitive decline
7. Age-related macular degeneration
8. Cancer
9. Inflammation
10. Oxidative stress

Which foods are rich in it?

The following foods are rich in chromium:

1. Broccoli
2. Grapes
3. Garlic
4. Green beans
5. Apples
6. Beef
7. Whole grains
8. Brewer's yeast
9. Potatoes
10. Spices (such as black pepper and thyme)

What are possible side effects?

Chromium supplements are generally well tolerated, but some individuals may experience the following side effects:

1. Headache
2. Dizziness
3. Nausea
4. Skin irritation
5. Mood changes

What's the recommended daily dose?

The recommended daily dose of chromium for adult men is 35 mcg, and for adult women, it is 25 mcg.

How many days does it take to work?

The effects of chromium supplementation on glucose control and insulin sensitivity may be seen within 4-12 weeks.

What time of day is best to take it?

There is no specific time of day that is recommended for taking chromium supplements.

Is it best to take it with or without food?

Chromium supplements can be taken with or without food.