Chromium
Uses
Chromium is an essential trace mineral that helps the body maintain normal blood sugar levels.
Our proprietary “Star-Rating” system was developed to help you easily understand the amount of scientific support behind each supplement in relation to a specific health condition. While there is no way to predict whether a vitamin, mineral, or herb will successfully treat or prevent associated health conditions, our unique ratings tell you how well these supplements are understood by the medical community, and whether studies have found them to be effective for other people.
For over a decade, our team has combed through thousands of research articles published in reputable journals. To help you make educated decisions, and to better understand controversial or confusing supplements, our medical experts have digested the science into these three easy-to-follow ratings. We hope this provides you with a helpful resource to make informed decisions towards your health and well-being.
3 StarsReliable and relatively consistent scientific data showing a substantial health benefit.
2 StarsContradictory, insufficient, or preliminary studies suggesting a health benefit or minimal health benefit.
1 StarFor an herb, supported by traditional use but minimal or no scientific evidence. For a supplement, little scientific support.
This supplement has been used in connection with the following health conditions:
| Used for | Why |
|---|---|
3 Stars Hypoglycemia 200 mcg daily | Taking chromium may help stabilize blood sugar swings. Research has shown that supplementing with (200 mcg per day) or magnesium (340 mg per day) can prevent blood sugar levels from falling excessively in people with hypoglycemia. Niacinamide (vitamin B3) has also been found to be helpful for hypoglycemic people. Other nutrients, including vitamin C, vitamin E, zinc, copper, manganese, and vitamin B6, may help control blood sugar levels in diabetics. Since there are similarities in the way the body regulates high and low blood sugar levels, these nutrients might be helpful for hypoglycemia as well, although the amounts needed for that purpose are not known. |
3 Stars Obesity 500 to 1,000 micrograms per day | Supplementing with chromium has beneficial effects on glucose and lipid metabolism and can help support weight loss. The mineral chromium plays an essential role in the metabolism of carbohydrates and fats and may improve insulin sensitivity. Chromium has also been found to enhance weight loss. Three meta-analyses of randomized controlled trials in subjects with overweight and obesity have concluded chromium has a small positive impact on body weight when used in doses of 200–400 micrograms per day for 12–16 weeks. Some evidence further shows chromium may help in regulating mood and appetite, and one placebo-controlled trial found chromium had positive effects in women with overweight or obesity who also had binge eating disorder: chromium supplementation resulted in reduced frequency of binge eating and greater weight loss compared to placebo, and 1,000 micrograms per day was more effective than 600 micrograms daily. |
3 Stars Type 2 Diabetes 200 to 500 mcg daily, or more under doctor supervision | Chromium has been shown to be useful in treating type 2 diabetes in several ways, including by improving blood glucose control. Chromium status appears to be an important factor in glucose metabolism: individuals with lower chromium levels are more likely to have type 2 diabetes or pre-diabetes than those with higher levels, and low chromium status is associated with poor glycemic control and insulin resistance in people with type 2 diabetes. Furthermore, chromium supplementation has been shown to improve glucose control, insulin sensitivity, and other metabolic variables in people with insulin resistance and type 2 diabetes. In one placebo-controlled trial that included 64 participants with type 2 diabetes and heart disease, taking 200 mcg per day of chromium was associated with greater weight loss, lower fasting glucose and insulin levels, improved insulin sensitivity, and reduced blood pressure after four months. In addition, chromium supplementation led to lower levels of inflammatory markers and higher antioxidant capacity. A meta-analysis of 28 other randomized controlled trials concluded that chromium supplementation, particularly chromium chloride or chromium picolinate, reduces fasting blood glucose levels, triglyceride levels, and hemoglobin A1c values, and increases HDL-cholesterol levels. Because of its ability to help regulate dopamine and serotonin activity, some researchers propose chromium may be especially beneficial in people with type 2 diabetes who also suffer from depression or binge eating. Studies showing beneficial effects from chromium supplementation have generally used 200 mcg per day or more. Many doctors recommend up to 1,000 mcg per day for people with diabetes. |
2 Stars High Cholesterol up to 200 mcg daily | Some controlled trials have found chromium supplementation can reduce total cholesterol and increase HDL-cholesterol levels, especially in people with type 2 diabetes, but the effects are small. is best known for its ability to improve blood glucose regulation in people with type 2 diabetes. Observational studies have correlated poor chromium status with low HDL-cholesterol and high total cholesterol levels. A meta-analysis of findings from 38 randomized controlled trial with a combined total of 7,605 participants found chromium supplementation reduced total cholesterol levels slightly. The analysis further noted better results were achieved in trials that used chromium picolinate, used daily doses under 200 micrograms, and lasted less than 12 weeks, as well as in subjects with type 2 diabetes and those under 54 years old. In a meta-analysis of 24 trials that only enrolled subjects with type 2 diabetes, chromium was similarly found reduce total cholesterol levels as well as raise HDL-cholesterol levels, but its impacts were small. However, a meta-analysis of ten trials that included 509 diabetic subjects found chromium had no effect on lipid levels. |
2 Stars High Triglycerides 200 mg daily | Studies have shown that chromium supplementation may reduce triglycerides in people with type 2 diabetes. In a double-blind trial, 30 people with type 2 (non-insulin-dependent) diabetes received 200 mcg of per day (as chromium picolinate) for two months and a placebo for an additional two months. The average TG level was significantly lower (by an average of 17.4%) during chromium supplementation than during the placebo period.Some, but not all, trials support these findings. It is not clear whether chromium supplementation affects TG levels in non-diabetics, but some evidence suggests that it does not. |
2 Stars Metabolic Syndrome 200 to 500 mcg daily, or more under doctor supervision | Supplementing with chromium may be beneficial in people with type 2 diabetes and metabolic syndrome. Chromium is a mineral needed in trace amounts by the body. It has been widely studied for its potential benefits in people with insulin resistance and type 2 diabetes. A 23-year observational study found those with poorer baseline chromium status were more likely to develop metabolic syndrome than those with better chromium status. However, clinical trials examining the effects of chromium supplementation in people with metabolic syndrome have been mixed. In one placebo-controlled trial with 70 subjects affected by metabolic syndrome, those receiving 300 micrograms of chromium (in the form of chromium-enriched yeast) per day had no changes in measures of glucose and lipid metabolism but had a decrease in resting heart rate. While high heart rate is not typically considered part of metabolic syndrome, it is linked to heart disease. In a placebo-controlled trial that enrolled 59 subjects diagnosed with high glucose levels, insulin resistance, or metabolic syndrome, taking either 500 micrograms or 1,000 micrograms of chromium (as chromium picolinate) daily for six months did not change any of the measured metabolic parameters. Chromium picolinate, at a dose of 1,000 micrograms per day, was also ineffective for improving metabolic markers in a placebo-controlled trial with 63 participants with obesity and metabolic syndrome. Nevertheless, a meta-analysis of 28 randomized controlled trials in people with type 2 diabetes concluded chromium not only improves markers of glucose regulation and insulin sensitivity, but also decreases triglyceride levels and increases HDL-cholesterol levels. The evidence therefore indicates chromium may specifically benefit those with metabolic syndrome co-occurring with type 2 diabetes. |
2 Stars Type 1 Diabetes 200 mcg daily | Chromium has been shown to help improve glucose tolerance in people with type 1 diabetes. Chromium, a trace mineral that appears to increase the effectiveness of insulin, has been reported to improve blood glucose control in people with various forms of diabetes, including type 1 diabetes. Low chromium levels have been correlated with poor glucose control and human case studies and animal research suggest chromium supplementation may improve glycemic control and prevent some diabetic complications. The typical amount of chromium used in studies is 200 micrograms one to three times per day. Supplementation with chromium could potentially enhance the effects of drugs for diabetes (for example, insulin or other blood sugar-lowering agents) and possibly lead to hypoglycemia. Therefore, people with diabetes taking these medications should supplement with chromium only under the supervision of a doctor. |
1 Star Athletic Performance Refer to label instructions | Chromium may play a role in altering body composition. Research has suggested that chromium picolinate might increase fat loss and lean muscle tissue gain when used with a weight-training program. , primarily in a form called chromium picolinate, has been studied for its potential role in altering body composition. Preliminary research in animals and humans suggested that chromium picolinate might increase fat loss and lean muscle tissue gain when used with a weight-training program. However, most studies have found little to no effect of chromium on body composition or strength. One group of researchers has reported significant reductions in body fat in double-blind trials using 200 to 400 mcg per day of chromium for six to twelve weeks in middle-aged adults, but the methods used in these studies have been criticized. |
1 Star Depression Refer to label instructions | In a few case reports, chromium has improved mood in people with a type of depression called dysthymic disorder. There have been five case reports of supplementation (200–400 mcg per day) significantly improving mood in people with a type of depression called dysthymic disorder who were also taking the antidepressant drug sertraline (Zoloft). These case reports, while clearly limited and preliminary in scope, warrant further research to better understand the benefits, if any, of chromium supplementation in people with depression. |
How It Works
How to Use It
A daily intake of 200 mcg is recommended by many doctors.
Where to Find It
The best source of chromium is true brewer’s yeast. Nutritional yeast and torula yeast do not contain significant amounts of chromium and are not suitable substitutes for brewer’s yeast. Chromium is also found in grains and cereals, though much of it is lost when these foods are refined. Some brands of beer contain significant amounts of chromium.
Possible Deficiencies
Most people eat less than the U.S. National Academy of Science’s recommended range of 50–200 mcg per day. The high incidence of adult-onset diabetes suggests to some doctors that many people should be supplementing with small amounts of chromium.
Interactions
Interactions with Supplements, Foods, & Other Compounds
Chromium supplementation may enhance the effects of drugs for diabetes (e.g., insulin, blood sugar-lowering agents) and possibly lead to hypoglycemia. Therefore, people with diabetes taking these medications should supplement with chromium only under the supervision of a doctor.
Preliminary research has found that vitamin C increases the absorption of chromium.1
Interactions with Medicines
Certain medicines interact with this supplement.
Replenish Depleted Nutrients
- Cortisone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Dexamethasone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Dexamethasone Sod Phosphate-PF
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Dexamethasone Sodium Phosphate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Hydrocortisone Acetate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Hydrocortisone Sod Succinate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Hydromorphone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Methylprednisolone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Methylprednisolone Acetate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Methylprednisolone Sodium Succ
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Prednisolone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Prednisolone Acetate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Prednisolone Sodium Phosphate
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Prednisone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
- Triamcinolone
Preliminary data suggest that corticosteroid treatment increases chromium loss. Double-blind trials are needed to confirm these observations.
Reduce Side Effects
- Cortisone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Dexamethasone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Dexamethasone Sod Phosphate-PF
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Dexamethasone Sodium Phosphate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Hydrocortisone Acetate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Hydrocortisone Sod Succinate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Hydromorphone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Methylprednisolone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Methylprednisolone Acetate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Methylprednisolone Sodium Succ
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Prednisolone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Prednisolone Acetate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Prednisolone Sodium Phosphate
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Prednisone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
- Triamcinolone
Preliminary data suggest that supplementation with chromium (600 mcg per day in the form of chromium picolinate) may prevent corticosteroid-induced diabetes. Double-blind trials are needed to confirm these observations.
Support Medicine
- Sertraline
There have been five case reports of chromium supplementation (200–400 mcg per day) significantly improving mood in people with a type of depression called dysthymic disorder who were also taking sertraline. These case reports, while clearly limited and preliminary in scope, warrant a controlled trial to better understand the benefits, if any, of chromium supplementation in people taking this drug.
Reduces Effectiveness
none
Potential Negative Interaction
none
Explanation Required
- Glyburide
Chromium supplements have been shown to improve blood sugar control in people with diabetes. Consequently, supplementing with chromium could reduce blood sugar levels in people with taking glyburide, potentially resulting in abnormally low blood sugar levels (hypoglycemia). While chromium supplementation may be beneficial for people with diabetes, its use in combination with glyburide or with any other blood sugar-lowering medication should be supervised by a doctor.
- Insulin
Chromium supplements have been shown to improve blood sugar control in people with diabetes. Consequently, supplementing with chromium could reduce blood sugar levels in people with taking insulin, potentially resulting in abnormally low blood sugar levels (hypoglycemia). While chromium supplementation may be beneficial for people with diabetes, its use in combination with insulin or with any other blood sugar-lowering medication should be supervised by a doctor.
- Metformin
Chromium supplements have been shown to improve blood sugar control in people with diabetes. Consequently, supplementing with chromium could reduce blood sugar levels in people with taking metformin, potentially resulting in abnormally low blood sugar levels (hypoglycemia). While chromium supplementation may be beneficial for people with diabetes, its use in combination with metformin or with any other blood sugar-lowering medication should be supervised by a doctor.
Side Effects
Side Effects
In supplemental amounts (typically 50–300 mcg per day), chromium has not been found to cause toxicity in humans. While there are a few reports of people developing medical problems while taking chromium, a cause-effect relationship was not proven. One study suggested that chromium in very high concentrations in a test tube could cause chromosomal mutations in ovarian cells of hamsters.2, 3 Chromium picolinate can be altered by antioxidants or hydrogen peroxide in the body to a form that could itself create free radical damage.4 In theory, these changes could increase the risk of cancer, but so far, chromium intake has not been linked to increased incidence of cancer in humans.5
One report of severe illness (including liver and kidney damage) occurring in a person who was taking 1,000 mcg of chromium per day has been reported.6 However, chromium supplementation was not proven to be the cause of these problems. Another source claimed that there have been reports of mild heart rhythm abnormalities with excessive chromium ingestion.7 However, no published evidence supports this assertion.
Three single, unrelated cases of toxicity have been reported from use of chromium picolinate. A case of kidney failure appeared after taking 600 mcg per day for six weeks.8 A case of anemia, liver dysfunction, and other problems appeared after four to five months of 1,200–2,400 mcg per day.9 A case of a muscle disease known as rhabdomyolysis appeared in a body builder who took 1200 mcg over 48 hours.10 Whether these problems were caused by chromium picolinate or, if so, whether other forms of chromium might have the same effects at these high amounts remains unclear. No one should take more than 300 mcg per day of chromium without the supervision of a doctor.
References
1. Offenbacher EG. Promotion of chromium absorption by ascorbic acid. Trace Elements Electrolytes 1994;11:178-81.
2. Sterns DM, Belbruno JJ, Wetterhahn KE. A prediction of chromium (III) accumulation in humans from chromium dietary supplements. FASEB J 1995;9:1650-7.
3. Sterns DM, Wise JP, Patierno SR, Wetterhahn KE. Chromium (III) picolinate produces chromosome damage in Chinese hamster ovary cells. FASEB J 1995;9:1643-9.
4. Speetjens JK, Collins RA, Vincent JB, Woski SA. The nutritional supplement chromium (III) tris(picolinate) cleaves DNA. Chem Res Toxicol 1999;12:483-7.
5. Garland M, Morris JS, Colditz GA, et al. Toenail trace element levels and breast cancer. Am J Epidemiol 1996;144:653-60.
6. Cerulli J, Grabe DW, Guathier I, et al. Chromium picolinate toxicity. Ann Pharmacother 1998;32:428-31.
7. Shannon M. Alternative medicines toxicology: a review of selected agents. J Clin Toxicol 1999;37:709-13.
8. Wasser WG, Feldman NS. Chronic renal failure after ingestion of over-the-counter chromium picolinate. Ann Intern Med 1997;126:410 [letter].
9. Cerulli J, Grabe DW, Guathier I, et al. Chromium picolinate toxicity. Ann Pharmacother 1998;32:428-31.
10. Martin WR, Fuller RE. Suspected chromium picolinate-induced rhabdomyolysis. Pharmacotherapy 1998;18:860-2.
Last Review: 06-01-2015
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