An essential trace mineral, chromium is needed for the growth and health of the body, as well as the breakdown of fat, carbohydrates, and protein. However, chromium is controversial because it offers a mixed bag of good and bad effects.

Starting with the positive, chromium supplements help burn fat and lower blood sugar levels. Chromium supplements also help you to build muscle mass, lower cholesterol, and reduce the risk of heart disease. A recent study shows that chromium seems to have a mild cholesterol-lowering effect. Further research may prove that chromium is helpful in lowering triglyceride levels, while raising the HDL (good) levels. However overdoing it may lead to complications, which is why testing micronutrient levels is a good idea. 

Chromium Helps Control Diabetes

In people with type 2 diabetes, the pancreas tries to regulate blood sugar levels by secreting insulin. A molecule called “Glucose Tolerance Factor” (GTF) increases the sensitivity of cells to insulin. The GTF molecule contains chromium. Therefore, chromium supplements may help normalize blood sugar levels. Several clinical tests have proven that diabetics who were on chromium supplements were able to reduce their dosage of medication. The effects of chromium are enhanced when taken with niacin (vitamin B3). Studies have also revealed that chromium may have a stabilizing effect on people with hypoglycemia (low blood sugar), thus doing away with symptoms like headache, nausea, fatigue, and irritability.

Chromium Aids Weight Loss & Lean Muscle Mass

Chromium picolinate assists people with obesity to lose weight. Specifically it helps to improve body composition by increasing muscle mass and reducing fat. However studies reveal mixed results because people using chromium supplements lose just about the same amount of weight as people using placebos. When combined with a healthy diet and a strength training program, chromium supplements aid weight loss while maintaining muscle mass.

Chromium is Depleted by the Standard American Diet

Chromium is naturally available in the food we eat, and most people who are healthy and eat a nutritious whole food diet do not need chromium supplements. Trace mineral supplements become indispensable if you eat a high-fat diet that depends on over-refined ingredients because of the constant demand of chromium to help bring the body back into balance. This leads people to develop a chromium deficiency, making chromium supplements are necessary.

Chromium Supplementation

Chromium comes in the form of a capsule, softgel or tablet, and is often mixed along with other trace minerals in ideal ratios. While there is no recommended dosage for chromium, 50 to 200 mcg taken on a daily basis is adequate for most adults. For optimal absorption, it is better to combine chromium picolinate with vitamin C. Taking antacids may impair absorption of this mineral. Excessive amounts of chromium may lead to a deficiency in zinc.

Chromium Side Effects & Precautions

While there have been no indications regarding chromium picolinate side effects, overdose may lead to kidney failure. A woman who was on a 1,000 mcg daily dosage developed kidney failure after a few months. Because chromium is a “trace” mineral, long-term and high-dose chromium supplements may damage the body. Chromium picolinate may cause a chromosomal damage that leads to cancer and alters certain brain chemicals like serotonin and dopamine.

If you’ve been diagnosed with diabetes, a behavioral disorder, or are pregnant or breast feeding, we recommend discussing the use of chromium with your healthcare provider and exploring micronutrient testing before starting any supplements. This is why we recommend using functional testing regularly to monitor levels of your minerals and neurotransmitters.

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by sarah southerton

Certified Integrative Health Practitioner (IHP2) & Functional Medicine Health Coach

I specialize in helping people heal chronic illnesses and achieve optimal health. After my own battle with Ehlers Danlos Syndrome (EDS), Lyme disease, Mast Cell Activation Syndrome (MCAS) and Post Orthostatic Tachycardia Syndrome (POTS), I was thrust into the world of alternative medicine, herbal healing, and low-tox/low-stress living. I have since restored my health and no longer suffer with debilitating symptoms and I’m passionate about help other people who are suffering, so they can feel better a lot faster than I did.

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