What Is Chromium Picolinate Used For?

Chromium is a mineral that humans require in trace amounts. It's found in small quantities in meat, whole grains, some fruits and vegetables, and spices. Chromium picolinate is one kind of chromium supplement. Chromium has been studied for its effect on blood sugar control for diabetes, depression, body composition, weight loss, polycystic ovary syndrome (PCOS), and more. Clinical trials have investigated various forms of chromium with mixed results.In 1959, scientists first identified chromium as an element that enables the hormone insulin to function properly. Since then, chromium has been studied for diabetes. It is widely available in health food stores, drug stores, and online. Two types of chromium are commonly studied: trivalent and hexavalent. Trivalent chromium is found in food and is usually safe to consume in small amounts. [1]

Uses of Chromium Picolinate

This summary describes studies that treated several conditions with chromium and measured associated biomarkers. The types of chromium used in these studies included chromium picolinate and other trivalent chromium forms.

Type 2 Diabetes

Chromium has been studied as an addition to conventional diabetes treatment. Chromium is thought to work by improving how well insulin works in the body. Although numerous studies are ongoing about chromium’s ability to reduce blood sugar, consistent evidence that chromium helps people with type 2 diabetes is lacking. Studies have used between 150 and 3000 mcg daily for three to 24 weeks. Blood sugar control improved in people who took chromium doses over 200 micrograms daily. Triglycerides and high-density lipoprotein (HDL) cholesterol also improved in people who took chromium. However, another review suggested that the effects were not dependent on the dosage. Even though some studies report the benefits of chromium for type 2 diabetes, the effect has been small and not always predictable across different studies. More research is needed before drawing a definite conclusion.[2]

Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a condition where abnormal hormone and insulin levels cause irregular menstrual cycles, pain, ovarian cysts, and other symptoms. When a healthcare provider diagnoses PCOS, they will evaluate your symptoms and several biomarkers, such as weight, insulin resistance, cholesterol levels, and hormone levels. Chromium may help with PCOS by decreasing insulin resistance and lowering cholesterol levels. Because the body’s metabolism involves a lot of hormones that influence cholesterol and insulin, it is hard to pinpoint specifically how chromium works in the body. A 2018 review looked at the effects of chromium picolinate in doses ranging from 200 micrograms to 1000 micrograms for eight weeks to six months. Researchers concluded that chromium picolinate decreased insulin resistance and increased testosterone levels compared to placebo groups. However, there was no significant difference in fasting blood sugar or cholesterol. In another small, randomized controlled trial, 40 participants were given 200 mcg of chromium picolinate or placebo for eight weeks. Researchers concluded chromium lowered fasting blood sugar, insulin, triglycerides, and total cholesterol levels. This study was very small, so the results can’t be generalized to a large group. The effectiveness of chromium for PCOS remains unclear because studies have been small, and only a few have been well-designed. Thus, more research is needed.

Depression

Studies looking at chromium supplementation to reduce symptoms of depression have been small and yielded minimal results. A 2003 study of 15 people with atypical depression who took 600 mcg of chromium picolinate showed no significant improvement in depression symptoms or mixed results using two depression measurement tools. A similar      study in 2005 found that participants taking 600 mcg of chromium picolinate experienced increased appetite and food intake, decreased carbohydrate cravings, and less variation in emotions. A 2013 study of 24 people with binge eating disorder found that compared to the placebo group, there was not a significant difference in depression symptoms in participants taking 600 mcg and 1000 mcg of chromium picolinate. These older studies are too small to apply the results to a larger group. More research is needed before chromium can be recommended for depression.

Heart Rate

Heart rate refers to the number of times your heart beats per minute.  Generally, a lower resting heart rate implies more efficient heart function, better cardiovascular fitness, and a lower risk of cardiac events like heart attacks. In a study of 70 people with metabolic syndrome and impaired glucose tolerance, a noted effect of taking chromium was a lowered heart rate of five beats per minute, which was statistically significant. However, the participants also got advice on how to improve their health, which may have contributed to the results. More studies are needed to determine whether chromium positively impacts heart rate.

Weight Training and Weight Loss

There have been many claims that chromium supplements help with weight loss, but the evidence is very limited. A systematic review was conducted including nine randomized, controlled trials with 622 people taking chromium for weight loss or weight training. The dosages ranged from 200 mcg to 1000 mcg daily for 12 to 16 weeks. Researchers concluded that compared to a placebo, chromium supplements did not improve body weight, waist circumference, body mass index, or percent body fat. Additionally, a meta-analysis of 21 studies with 1316 participants found a very small but significant weight loss (0.75 kilograms) with chromium doses ranging from 200 mcg to 400 mcg. The study authors concluded chromium's effect on weight loss remains uncertain. Be mindful of companies that try to sell weight loss solutions that sound too good to be true. Safe weight loss can be achieved through diet and exercise at a slow pace that is healthy for your body.[3]

Other Related Conditions

Chromium has also been studied specifically in metabolic syndrome and dyslipidemia. These conditions are often related to PCOS and type 2 diabetes, and the same study may include several conditions. Researchers have also looked into chromium’s effect on metabolic dysfunction-associated steatotic liver disease (MASLD)—a type of liver disease characterized by fat accumulation, inflammation, and scarring in the liver. In this study, participants were given 400 mcg of chromium picolinate daily for 12 weeks. Researchers noted a significant change in leptin levels, adiponectin, oxidative stress, and body weight. However, the treatment did not improve liver enzymes. Further research is needed. Overall, there is not enough evidence to support using chromium as the primary treatment for any disease. However, talk with your healthcare provider to determine whether it is a safe addition to your treatment plan.

The Side Effects of Chromium Picolinate

Several of the trivalent chromium picolinate forms are available over the counter. Any side effects that you experience can be reported to the FDA. The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion. Chromium does not have many reported side effects. The side effects that are typically reported are theoretical or based on very few individual case reports.

References

[1] Reading, S. A. (1996). Chromium picolinate. The Journal of the Florida Medical Association, 83(1), 29-31.

[2] Trumbo, P. R., & Ellwood, K. C. (2006). Chromium picolinate intake and risk of type 2 diabetes: An evidence-based review by the United States food and drug administration. Nutrition Reviews, 64(8), 357-363.

[3] Hummel, M., Standl, E., & Schnell, O. (2007). Chromium in metabolic and cardiovascular disease. Hormone and Metabolic Research, 39(10), 743-751.

You may like