Doctors and dietitians say the evidence is mixed
Chromium supplements have become increasingly popular lately due to claims about their potential role in weight loss, reducing body fat, and promoting metabolic health. But is the trendy supp really all it’s cracked up to be? Chromium picolinate is the form of chromium found in most over-the-counter supplements, and it's been used to help manage blood sugar levels in people with pre-diabetes, insulin resistance, or diabetes. But the exact benefits of chromium for weight loss are still in question. Even so, it can be hard to ignore the many anecdotes on social media of women saying it has worked for them. Here, experts weigh in on the supposed merits of the supplements, what it can (and can’t) help you with, and whether or not it’s safe to try.
What is chromium?
Chromium is an essential trace mineral that helps the body to digest and utilize nutrients like carbohydrates, protein, and fat. Chromium improves the action of insulin (a hormone that is produced to stabilize blood sugar and regulate energy levels) by allowing the body to better transport glucose from food to our cells. It plays a crucial role in regulating blood sugar levels.
Chromium is found in foods like broccoli, brown rice, fish, eggs, green beans, and potatoes, though small amounts of the mineral are naturally found in the body. The recommended daily intake of chromium varies by age, sex, and life stage, but the adequate intake (AI) ranges from 25 to 35 micrograms per day for most adults. Although many people tend to be low in chromium, having an actual chromium deficiency is pretty rare since the body only requires small amounts of the mineral. If you’re over 65, do a lot of strenuous exercise, tend to eat sugary foods, and/or are pregnant, you might be more likely to have chromium deficiency. That said, there is currently no evidence of specific signs or symptoms related to chromium deficiency in healthy people. There’s also not a widely accepted or standardized test for measuring chromium levels in the body, making it difficult to definitively diagnose a deficiency.
So, is chromium effective for weight loss?
Because chromium can support the action of insulin, chromium supplements may reduce the amount of glucose converted to fat and potentially curb appetite. The key word here is maysince there is no conclusive evidence that chromium supplements can lead to significant weight loss.
Many studies on chromium picolinate have small sample sizes, which can impact the reliability and generalizability of their findings. Additionally, some studies may be funded by supplement manufacturers, which can introduce potential biases. What we do know is that the mineral can help promote stable blood sugar levels which plays an important role in satiety and weight management. In this case, chromium would be most beneficial for people who are deficient in chromium and/or have diabetes. When blood sugar is stable, people may experience fewer cravings for sugary or high-carb foods, which can help with controlling calorie intake and reducing the tendency to overeat. Conversely, blood sugar fluctuations can lead to hunger and increased appetite, which may contribute to weight gain. But chromium supplements are not a necessity for weight loss and should always be cleared by a doctor.
Other Potential Benefits Of Chromium Supplements
Outside of weight loss and regulating blood sugar, here are some of the purported benefits of chromium supplements. Keep in mind, though, that if you already have adequate chromium levels, there probably aren’t many benefits to taking supps, and if you have
“low”
levels (which would be hard to determine), there’s not enough evidence to support that it will or won’t help you. It may help lower
"bad"
cholesterol. Chromium may affect lipid metabolism (the process of breaking down and storing fat cells for energy) by lowering LDL cholesterol (the “bad” one) and triglyceride levels in the blood, research suggests. It can also potentially raise good HDL cholesterol. More evidence is needed to determine the exact impact of chromium on your cholesterol, she says, but because it plays a role in enzyme activities involved in the metabolism of fats and carbohydrates, it makes sense as to why supplementation might be beneficial for those who are deficient.
It could help manage symptoms of polycystic ovary syndrome (PCOS).
PCOS is a complex endocrine disorder often associated with insulin resistance. It causes an imbalance of reproductive hormones leading to symptoms such as irregular periods, acne, and weight gain. Chromium supps may help regulate the metabolism of carbs and fats, improve body composition, and decrease BMI in women with PCOS, per a 2021 review—but ultimately, more research is needed to confirm the benefits.
It may be useful for people with metabolic syndrome.
Only a few clinical trials have been conducted on chromium supplementation for metabolic syndrome, and the findings have been mixed, so there’s not enough conclusive evidence yet to suggest that chromium benefits people with metabolic syndrome. However, it's possible that chromium may help people with metabolic syndrome digest food better and metabolize key nutrients like carbs, fats, and protein. Chromium may also reduce the risk of developing metabolic syndromein the first place, because of its natural role in regulating blood sugar control and glucose.
Risks Of Chromium Supplements
Chromium is generally considered safe, but taking excessively high doses could lead to potential risks, including kidney damage, liver problems, and an increased risk of oxidative stress (a bodily condition that happens when your antioxidant levels are low). Although rare, you can also experience chromium toxicity, so it’s important to stick to recommended dosages and always consult a healthcare provider before starting a new supplement regimen. One major risk is that chromium supplements may interact with certain medications, particularly those used to manage diabetes, such as Metformin. Since chromium can enhance insulin sensitivity and lower blood sugar levels, taking it alongside diabetes medications could increase the risk of hypoglycemia (low blood sugar). As a result, it’s especially important to closely monitor blood sugar levels and consult with a doctor before combining chromium supplements with any diabetes medication. Pregnant or breastfeeding women should take caution before adding a new supplement to their routine. Additionally, some people may experience mild gastrointestinal side effects when taking chromium supplements such as nausea, dizziness, stomach pain, or bloating. And because chromium can lower your blood sugar, supplementation may cause headaches or dizziness if your blood sugar drops too low.
Chromium-Rich Foods
The best way to meet your daily chromium intake is to fill your diet with chromium-rich foods, such as the following:
Broccoli
English muffin
Mashed potatoes
Orange juice
Beef
Lettuce
Turkey
Tomato juice
Apples
Green beans
Bananas
Whole wheat bread
Ketchup
Tomato
Peanut butter
White rice
Haddock
Chicken
Orange
Eggs
Adapted from: WHM
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