Chromium C
Does not help fat loss or body composition in healthy people; data are scarce
Citable fact
«Chromium» — evidence level C. Dosage: Adequate intake is 25–35 µg per day. In supplements, 200–1000 µg per day has been studied, but meta-analyses found no reduction in fat mass in healthy adults. No safe upper level has been established, but at doses above 1000 µg kidney damage and rhabdomyolysis have been described. Source: PMID 31577642, permanent link to the source in the list below.
How it works
Chromium picolinate is linked to potentiation of insulin action via the oligopeptide chromodulin. In people without chromium deficiency this mechanism has not been confirmed, and the deficiency itself is extremely rare.
Dosage and intake
Adequate intake is 25–35 µg per day. In supplements, 200–1000 µg per day has been studied, but meta-analyses found no reduction in fat mass in healthy adults. No safe upper level has been established, but at doses above 1000 µg kidney damage and rhabdomyolysis have been described.
With carbohydrate food. With insulin resistance — in agreement with a doctor.
Forms
Chromium picolinate, chloride and yeast chromium have been studied; picolinate is popular but has shown no advantages over other forms.
What is confirmed
- Corrects a rare chromium deficiency manifested by impaired glucose tolerance
- In some early studies it improved insulin sensitivity, but modern meta-analyses do not confirm the effect
Adverse effects and limitations
- Doses above 1000 µg are linked to kidney damage and rhabdomyolysis
- With glucose-lowering drugs, hypoglycemia is possible
- There are no data on the long-term safety of high doses
Interactions
- Enhances the effect of insulin and oral glucose-lowering agents
- Antacids and acid-reducing agents reduce absorption
Who must not use it
- Under 18 years: There is little data; routine intake is not recommended.
- Pregnancy and lactation: There is insufficient safety data for the supplement; not recommended.
- type 2 diabetes on therapy
- kidney disease
- history of hypoglycemia
Sources
- Effects of chromium supplementation on body composition, human and animal health, and insulin and glucose metabolism · Vincent JB · Current opinion in clinical nutrition and metabolic care, 2019 · PMID 31577642
- Current Evidence to Propose Different Food Supplements for Weight Loss: A Comprehensive Review · Watanabe M, Risi R, Masi D · Nutrients, 2020 · PMID 32962190
See also
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