Chromium for Weight Loss

Listen to this article on Spotify, or watch it on YouTube.

Chromium is a trace element that plays an important role in metabolism and blood sugar regulation. But like any supplement, it’s important to understand its potential side effects and interactions with medications.

In this post, we’ll explore the health benefits of chromium, including its effects on diabetes and weight loss, as well as any potential side effects and precautions to keep in mind.

What does chromium do?

Chromium is a mineral that is essential for the human body in small amounts. It plays an important role in the metabolism of carbohydrates, fats, and proteins. Specifically, chromium helps insulin (a hormone produced by the pancreas) to function properly, which in turn helps regulate blood sugar levels.

Insulin helps to transport glucose (sugar) from the blood into cells, where it can be used for energy. Chromium enhances the action of insulin, making it more effective at transporting glucose into cells. This is important because high levels of glucose in the blood can lead to a variety of health problems, including diabetes and cardiovascular disease.

In addition to its role in blood sugar regulation, chromium is also involved in the metabolism of fats and proteins. It helps to break down these nutrients, allowing the body to use them for energy and to build and repair tissues.

Types of chromium supplements

There are several forms of chromium supplements available on the market, including chromium picolinate, chromium nicotinate, chromium polynicotinate, and chromium chloride. Each form has unique properties and may be more or less suitable for different individuals depending on their needs and preferences.

• Chromium Picolinate: This form of chromium is the most commonly used supplement form. It is a combination of chromium and picolinic acid, which enhances the absorption of chromium in the body. Chromium picolinate is generally considered to be the most bioavailable form of chromium, meaning it is readily absorbed and utilized by the body. However, it can be more expensive than other forms.
• Chromium Nicotinate: This form of chromium is a combination of chromium and niacin (vitamin B3). It is thought to have better absorption than other forms of chromium, but more research is needed to confirm this. Chromium nicotinate may be a good option for those who are looking for a supplement that provides both chromium and niacin.
• Chromium Polynicotinate: This form of chromium is similar to chromium nicotinate, but it contains multiple molecules of niacin bound to chromium. Some studies suggest that chromium polynicotinate may be better absorbed than other forms of chromium, but more research is needed to confirm this. Chromium polynicotinate can be more expensive than other forms.
• Chromium Chloride: This form of chromium is the simplest and least expensive form of chromium supplement. It is a combination of chromium and chloride, and it is commonly used in multivitamin supplements. However, it may not be as well-absorbed as other forms of chromium.

Overall, chromium picolinate is considered to be the most bioavailable form of chromium, followed by chromium nicotinate and chromium polynicotinate. Chromium chloride is the least expensive form, but it may not be as well-absorbed.

In general, oral absorption of chromium is quite low, regardless of the form. Your body just won’t absorb most of the chromium you eat, and it’s passed out into the stools.

So taking either the picolinate, nicotinate, and polynicotinate forms are all perfectly fine for therapeutic uses.

Chromium in foods

There are several food sources of chromium, including:

• Broccoli: Broccoli is an excellent source of chromium, with a 1-cup serving providing approximately 22 mcg of chromium.
• Grapes: Grapes are another good source of chromium, with a cup of grapes containing about 8 mcg of chromium.
• Whole grains: Whole grains such as oats, barley, and wheat are good sources of chromium. One cup of cooked oats contains about 60 mcg of chromium.
• Nuts and seeds: Nuts and seeds such as peanuts, almonds, and sunflower seeds are good sources of chromium. A 1-ounce serving of peanuts contains approximately 6 mcg of chromium.
• Meat: Meat such as beef, chicken, and turkey is also a good source of chromium. A 3-ounce serving of beef contains approximately 2 mcg of chromium.
• Green beans: Green beans are a good source of chromium, with a cup of cooked green beans containing approximately 2.6 mcg of chromium.
• Potatoes: Potatoes are a rich source of chromium, with a medium-sized baked potato providing about 3 mcg of chromium.
• Brewer’s yeast: Brewer’s yeast is a supplement that is very high in chromium, with 1 tablespoon providing approximately 20 mcg of chromium.
• Mussels: Mussels are a great source of chromium, with a 3-ounce serving of cooked mussels providing approximately 45 mcg of chromium.
• Eggs: Eggs are a decent source of chromium, with one large egg providing about 2 mcg of chromium.
• Brown rice: Brown rice is a decent source of chromium, with a cup of cooked brown rice providing approximately 1 mcg of chromium.

Heavily processed or refined foods may remove some chromium. For instance, the refining process can remove the outer layers of grains, which are rich in nutrients such as chromium.

Therefore, refined grains, such as white bread, pasta, and rice, have significantly lower chromium content than whole grains.

Health benefits

Chromium is an essential mineral that plays a role in the regulation of glucose metabolism and insulin sensitivity in the body. As such, chromium supplements have been studied for a variety of potential health benefits. Here are some researched medical uses of chromium supplements:

• Diabetes management: Chromium supplements have been shown to improve insulin sensitivity and glucose control in people with type 2 diabetes. In particular, chromium picolinate has been studied for its potential to improve blood sugar control and reduce the need for diabetes medication.
• Weight management: Chromium supplements have been studied for their potential to support weight loss and improve body composition. Some studies suggest that chromium picolinate may help to reduce appetite and cravings, leading to reduced calorie intake and weight loss.
• Cardiovascular health: Chromium supplements may help to improve lipid profiles and reduce the risk of cardiovascular disease. Studies have shown that chromium picolinate may improve cholesterol and triglyceride levels in people with high blood lipids.
• Polycystic ovary syndrome (PCOS): Chromium supplements may help to improve insulin sensitivity and reduce the symptoms of PCOS, a hormonal disorder that can cause irregular periods, acne, and other symptoms.

Insulin resistance

Many of the benefits that chromium imparts is based on its ability to help with insulin resistance. But what exactly is insulin resistance?

When we eat food, our body produces a lot of hormones in response. These hormones do all kinds of things from breaking down the food, to helping us convert it to energy, to storing it as fat.

Insulin is one of these hormones. It helps our body take the food we’ve eaten, and convert it into energy.

But there are some people who have problems with this process. Their body produces the insulin, but doesn’t listen to it very well. As a result, the food is not being converted efficiently into energy.

The body recognizes this and tries to correct the problem by producing even more insulin.

This creates a problematic cycle in which the body is constantly producing higher and higher levels of insulin, but is ignoring it more and more.

But if the food they’ve eaten isn’t being converted efficiently into energy, it has to go somewhere.

So their bodies end up storing more of the food as fat, rather than using it as energy. We call this problem insulin resistance or insulin insensitivity.

Chromium is believed to help with insulin resistance, by helping the body better listen to insulin.

The theory is that, by having our bodies listen to our insulin better, the more efficiently food will be used as energy, and less likely it will be stored as fat. This will also result in a suppression of appetite, since insulin also stimulates feelings of fullness.

Side effects

Chromium is safe for most people when consumed in amounts typically found in food. However, high doses of chromium supplements may cause side effects in some individuals. Here are some common and rare side effects of chromium supplementation:

Common side effects:

• Upset stomach or digestive discomfort
• Headache
• Dizziness
• Skin irritation or rash

Rare side effects:

• Kidney damage
• Liver damage
• Low blood sugar (hypoglycemia)
• Allergic reactions
• Blood disorders
• Mood changes
• Insomnia
• Neurological effects such as confusion or seizures

For people who get stomach irritation, especially when taken on an empty stomach, taking it with food seems to help these people.

It’s important to note that the risk of side effects may be higher with high doses of chromium supplements or in individuals with certain medical conditions.

So make sure you aren’t inadvertently taking way too much chromium if you’re taking a chromium supplement plus multiple combination supplements that have chromium inside.

People with liver or kidney disease, diabetes, or other health conditions should consult with a healthcare professional before taking chromium supplements.

Additionally, pregnant or breastfeeding women should avoid high doses of chromium supplements as the safety of these supplements during pregnancy and breastfeeding is not well established.

Chromium heavy metals

Chromium is also a known heavy metal that can cause health problems. But if so, why would we ever want to supplement it?

The key lies in the form of chromium being ingested. Trivalent Chromium (Cr-III) and Hexavalent Chromium (Cr-VI) are two different forms of the element chromium, with different chemical and physical properties, as well as different biological effects on the body.

Trivalent Chromium (Cr-III) is the most common form of chromium found in nature and is an essential mineral that is required in small amounts for normal human metabolism.

It plays a crucial role in insulin signaling, which helps to regulate blood sugar levels, and it also helps with the metabolism of carbohydrates, fats, and proteins. It is the form found in a variety of foods, including broccoli, whole grains, nuts, and meat.

Hexavalent Chromium (Cr-VI), on the other hand, is a highly toxic form of chromium that is not found in nature but is produced through industrial processes. Exposure to it can occur through inhalation, ingestion, or contact with the skin.

It is a potent carcinogen, meaning that it can cause cancer, and it can also cause other health effects such as respiratory problems, skin irritation, and gastrointestinal problems.

In the body, Trivalent Chromium is essential for normal metabolism and has a beneficial effect on health when consumed in appropriate amounts. In contrast, Hexavalent Chromium is toxic to the body, even in small amounts, and can cause a range of negative health effects.

Interactions with medications

Chromium supplements may interact with certain medications, including:

• Diabetes medications: Chromium supplements may enhance the effects of diabetes medications, including insulin and oral hypoglycemic agents, which can lower blood sugar levels. Combining chromium supplements with diabetes medications may increase the risk of hypoglycemia (low blood sugar).
• Thyroid medications: Chromium supplements may interfere with the absorption of thyroid medications, potentially reducing their effectiveness. It’s recommended to wait at least three hours after taking thyroid medication before taking chromium supplements.
• Nonsteroidal anti-inflammatory drugs (NSAIDs): NSAIDs, such as ibuprofen and aspirin, may increase the absorption of chromium, potentially leading to toxic levels of the mineral in the body.

How effective is it for diabetes?

Research shows that oral chromium supplements may be helpful in improving glycemic control in people with diabetes, particularly when taken in doses greater than 200 mcg daily and in patients with poorly controlled diabetes. However, it’s unclear whether chromium can help prevent the development of diabetes.

Studies on the use of chromium to treat type 2 diabetes show mixed results. Some small clinical studies suggest that taking chromium orally can lower fasting blood glucose, postprandial glucose, insulin, and glycated hemoglobin (HbA1C) levels, and increase insulin sensitivity in patients with diabetes.

However, other studies have shown that chromium is no better than placebo in improving glycemic indices.

Multiple meta-analyses of these small clinical trials also show mixed results. The most recent meta-analyses suggest that chromium picolinate may lower HbA1C levels by about 0.6%.

Chromium seems to be most effective in doses greater than 200 mcg taken for 12 weeks or longer, and in patients with poorly controlled diabetes with a baseline HbA1C of 8% or greater.

There is also speculation that chromium might primarily benefit patients with low chromium levels, but more research is needed to confirm this.

There is also some evidence to suggest that chromium can slightly improve the levels of fats (lipids) in the blood of patients with type 2 diabetes.

How effective is it for weight loss?

Research has suggested that taking chromium supplements may lead to a small amount of weight loss in overweight or obese adults. However, the amount of weight loss is not considered to be clinically significant.

In clinical studies, taking chromium picolinate supplements of 200-1000 mcg daily for 12-16 weeks has resulted in a cumulative weight loss of about 0.5-1 kg when compared to placebo.

However, some small studies on healthy, overweight or obese adults and children have shown that taking oral chromium supplements of 200-1000 mcg daily for 6-24 weeks does not reduce weight when compared to a control group.

So even though chromium may help with blood sugar levels, this doesn’t seem to translate to a whole lot of weight loss, with the average patient losing around 1 additional pound over a few months.

Also, these beneficial effects only appear to affect insulin resistant populations. Studies that supplement chromium in healthy, overweight adults, typically find no effect on weight loss.

How to use it for weight loss

If you’re an individual who has blood sugar issues, or has insulin resistance problems, like those with pre-diabetes, type 2 diabetes, or PCOS, supplementing chromium might be helpful for your condition.

Combining it with the proper diet might help to get your blood sugar under control.

However, if you’re taking it for the sole purpose of losing weight, you should set realistic expectations for chromium for weight loss.

Understand that the amount of weight you might lose on chromium is likely not significant.

It’s more likely to help with insulin insensitivity, so if you don’t have any issues with insulin resistance, are perfectly healthy, and eat a varied diet that’s not deficient in chromium, chromium supplementation may do nothing for you in terms of weight loss.

Also, if you’re taking multiple supplements, or are getting IV therapy or Vitamin Injection Therapy, make sure your combined daily dose of chromium is not too high, or it could cause you some unwanted side effects.

Top supplement choices

Chromium is typically dosed at a few hundred micrograms, this is mcg. A microgram is 1000 times less than a milligram, which shows up as mg. So 1000 micrograms (mcg) = 1 miligram (mg).

Make sure you understand this distinction. If you mistakenly take a whopping 200 milligrams of chromium rather than 200 micrograms of chromium, you’re gonna have a bad day.

• Chromium nicotinate (GTF) – 1 to 5 caps / day
• Chromium picolinate – 1 to 5 caps / day

Learn more about

• Cinnamon for Obesity and Diabetes
• 6 Weight Loss Tips for Type 2 Diabetes
• Other weight loss supplements

See also

• 
  Using Black Pepper To Boost Supplements
  Black pepper extracts are often added to boost the absorption of certain supplements such as turmeric, resveratrol, and lycopene.
• 
  Iron supplements: an overview
  There are many dietary and supplemental sources of iron. How well you can use those sources depends on how bioavailable the iron is.
• 
  Green Tea for Weight Loss: 2023 Update
  Green tea has many studied health benefits to support its use in obesity. However, the amount of weight you actually lose is small.
• 
  Best Supplements for Osteoarthritis
  Although things like glucosamine and chondroitin can help with osteoarthritis, the specific form and quality impacts their effectiveness.
• 
  Best Supplements for Menopause
  Soy, black cohosh, and vitex are useful for managing hot flashes, but other supplements can be more useful depending on what you experience.