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Table of Contents
Benefits
Side Effects
Dosage
Sources
Chromiumis a trace element found in certain foods and the environment. There are two known forms:trivalent(chromium 3+) andhexavalent(chromium 6+). The trivalent form is found in foods and supplements, while toxic hexavalent chromium is found in industrial pollution. Due to its effects on insulin action, chromium is an essential nutrient.
Some people take chromium to manage diabetes, weight gain, metabolic syndrome, polycystic ovary syndrome (PCOS), and blood cholesterol levels. While some evidence supports some of these claims, there is not enough research to recommend chromium supplementation for any specific health benefits.
This article explains chromium’s uses, possible benefits, and side effects. It also covers recommended dosage and chromium sources.
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Chromium Benefits
Researchers do not fully understand how chromium works in the body, but the mineral might help the body break down and absorb carbohydrates, fats, and proteins.
Some people use chromium supplements to control blood sugar indiabetes, managemetabolic syndromeandpolycystic ovary syndrome, control weight, and enhance muscle mass. However, the research supporting these uses is underwhelming.
Type 2 Diabetes
Chromium’s impact on insulin activity has prompted research on whether it could improve blood sugar control in people withtype 2 diabetes. However, studies examining how chromium affects high blood sugar levels or diabetes have produced mixed results.
A randomized trial (conducted more than two decades ago) suggested after four months, 500 micrograms (mcg) produced significantly lower blood sugar than the 100 mcg group. In addition, compared toplacebo, both chromium groups had significantly reduced fasting insulin concentrations.
However, a 2016 review showed limited effectiveness of chromium supplements for type 2 diabetes.
The American Diabetes Association does not recommend chromium supplements for people with diabetes. More research is needed, the association says, to understand whether chromium supplements might improve blood sugar control in certain people.
FDA-approved statementThe FDA has approved the following statement for chromium supplements:“One small study suggests that chromium picolinate may reduce the risk of insulin resistance, and therefore possibly may reduce the risk of type 2 diabetes. FDA concludes, however, that the existence of such a relationship between chromium picolinate and either insulin resistance or type 2 diabetes is highly uncertain.”
FDA-approved statement
The FDA has approved the following statement for chromium supplements:“One small study suggests that chromium picolinate may reduce the risk of insulin resistance, and therefore possibly may reduce the risk of type 2 diabetes. FDA concludes, however, that the existence of such a relationship between chromium picolinate and either insulin resistance or type 2 diabetes is highly uncertain.”
Metabolic Syndrome
Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease,stroke, and type 2 diabetes. Since insulin resistance is integral to the condition and chromium plays a role in insulin activation, some research has focused on its possible use in metabolic syndrome.
Research is limited and mixed. While an older study found some association between chromium and insulin response, newer research has not.
For example, a 2018 clinical trial evaluated whether chromium supplementation could reduce the resting heart rate of people with metabolic syndrome. Researchers gave 70 adult participants 300 mcg chromium for 24 weeks. Supplements did not affect fasting glucose levels, HbA1c, waist circumference, blood pressure, or lipid levels. However, it did reduce resting heart rate.
Polycystic Ovary Syndrome
PCOS is an endocrine disorder that can affectfertility. Because of the connection betweendiabetes and PCOS, some research has focused on whether chromium could reduce insulin resistance in PCOS.
A 2017 systematic review and meta-analysis evaluated the effect of chromium supplementation on PCOS.In seven randomized, controlled trials that lasted eight to 24 weeks, researchers found that 200 mcg to 1,000 mcg daily chromium supplementation had no effect on blood glucose or total hormone levels. However, it significantly reducedbody mass index(BMI) and fasting insulin levels.
Another 2018 systematic review and meta-analysis looked at the effect of chromium supplementation on insulin resistance in people with PCOS.Researchers evaluated five randomized trials lasting eight weeks to six months. They found that 200 mcg to 1,000 mcg of chromium per day had no significant effect on fasting insulin levels or insulin sensitivity, but two trials showed lowered levels of insulin resistance.
The studies on PCOS are limited and show mixed results. Therefore, it isn’t easy to draw conclusions, and more research is needed.
Dyslipidemia
Dyslipidemiais a condition where a person has abnormalblood lipid (cholesterol) levels. Since studies have found a correlation between low chromium levels and high blood cholesterol levels, some researchers have wondered if chromium supplementation could improve blood lipid levels.
In a 2015 randomized controlled trial, researchers studied the effect of chromium supplementation on people with type 2 diabetes.Researchers divided participants into a control (placebo) and supplement (600 mcg per day) group for four months. While the study found chromium supplementation improved blood sugar control, there was no change in cholesterol between the supplement and placebo groups.
However, a 2018 study had more promising results. The randomized controlled trial evaluated the effects of chromium intake on cardiometabolic risk, among other things, in people with PCOS.During the eight-week trial with 40 participants, researchers found that 200 mcg per day of chromium significantly decreased serumtriglycerides(a type of blood fat) and total cholesterol compared to placebo.
Research on chromium and blood lipids is limited and conflicting. Therefore, more research is needed.
Weight Loss and Muscle Mass Improvement
Some chromium supplements are marketed for weight loss, reduced body fat, and greater muscle mass. These claims are based mainly on the theory that regulating blood sugar reduces cravings. The connection between chromium and insulin has prompted limited research on the subject.
For example, a 2019 meta-analysis examined the effect of chromium supplementation on weight.The study included 1,316 participants in 21 trials lasting nine to 24 weeks. Those who took 200 to 1,000 mcg per day of chromium lost significantly more weight and significantly reduced their BMI and body fat percentage compared with placebo.
Other studies have also found modest benefits. However, the quality of evidence is low and of little clinical significance.
Metabolic Dysfunction-Associated Steatotic Liver Disease (MASLD)
Metabolic dysfunction-associated liver disease (MASLD), formerly known as nonalcoholic fatty liver disease NAFLD), is a buildup of fat in the liver. MASLD may cause the liver to swell, which can cause scarring (cirrhosis) and worsening liver function.
Are Chromium Supplements Safe for Me?
Your healthcare provider may recommend taking chromium to reduce the risk of some health conditions, like diabetes. However, consuming a supplement like chromium may have potential side effects.
Common Side Effects
There does not appear to be any concern for common side effects when chromium is taken in reasonable doses. Most side effects are related to excessive chromium intake.
Severe Side Effects
Severe side effects are associated with large doses. People with kidney and liver disease may be more prone to these effects, which include:
Precautions
Certain medications may interact with chromium, including:
Dosage: How Much Chromium Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the ingredients and dosage are appropriate for your individual needs.
The Food and Nutrition Board (FNB) of the National Academies of Sciences, Engineering, and Medicine has established adequate intake (AI) levels for chromium:
In addition to food sources, multivitamins often contain 35–120 mcg of chromium. Chromium-only supplements usually contain 200-500 mcg of chromium.
AI vs. RDAExperts at the Food and Nutrition Board set an AI when they don’t have enough information to determine a recommended daily allowance (RDA).
AI vs. RDA
Experts at the Food and Nutrition Board set an AI when they don’t have enough information to determine a recommended daily allowance (RDA).
Sources of Chromium and What to Look For
Chromium is widely available in foods. Therefore, most people don’t need a supplement. However, there are also many types of chromium supplements on the market. They may be available individually or as part of a combination product that includes other vitamins or minerals. When you’re looking at a product, be sure to note how many micrograms of chromium are in the recommended dose.
If a supplement contains multiple minerals, vitamins, or other ingredients, or you’re unsure what to take, talk with a healthcare provider to understand what you’re taking and how it could affect you.
Food Sources of Chromium
Chromium is found in many foods, including meats, grains, fruits, vegetables, nuts, and brewer’s yeast. However, chromium amounts in these foods vary widely depending on local soil and water conditions as well as agricultural and manufacturing processes used to produce them.
Common foods and drinks with chromium include:
Chromium Supplements
In supplements, chromium is available in multiple forms, including:
It is not known which form is most effective in the human body. However, chromium picolinate was used in many of the studies referenced above.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.Whenchoosing a supplement, look for independently tested products (such as the U.S. Pharmacopeia (USP), Consumer Labs, or NSF) and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says.
Whenchoosing a supplement, look for independently tested products (such as the U.S. Pharmacopeia (USP), Consumer Labs, or NSF) and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
Summary
Researchers do not fully understand what chromium does, but the mineral might help the body break down and absorb carbohydrates, fats, and proteins. Some people use chromium supplements to reduce diabetes risk, manage metabolic syndrome and polycystic ovary syndrome, control weight, and enhance muscle mass. Some evidence supports these uses, but not enough to recommend them.
As always, talk with a healthcare provider before starting a new supplement. Supplements can interact with medication, even when taken at a “proper” dosage. So, talk to a healthcare provider about your situation and health risks first.
14 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health. Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health. Office of Dietary Supplements. Fact sheet for consumers.Chromium.Anderson RA, Cheng N, Bryden NA, et al.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.Diabetes. 1997;46(11):1786-1791. doi:10.2337/diab.46.11.1786Costello RB, Dwyer JT, Bailey RL.Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness.Nutr Rev. 2016;74(7):455-468. doi:10.1093/nutrit/nuw011Nussbaumerova B, Rosolova H, Krizek M, et al.Chromium supplementation reduces resting heart rate in patients with metabolic syndrome and impaired glucose tolerance.Biol Trace Elem Res. 2018;183(2):192-199. doi:10.1007/s12011-017-1128-6Fazelian S, Rouhani MH, Bank SS, Amani R.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.J Trace Elem Med Biol. 2017;42:92-96. doi:10.1016/j.jtemb.2017.04.008Heshmati J, Omani-Samani R, Vesali S, et al.The effects of supplementation with chromium on insulin resistance indices in women with polycystic ovarian syndrome: A systematic review and meta-analysis of randomized clinical trials.Horm Metab Res. 2018;50(3):193-200. doi:10.1055/s-0044-101835Paiva AN, Lima JG, Medeiros AC, et al.Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with type 2 diabetes: A randomized clinical study.J Trace Elem Med Biol. 2015;32:66-72. doi:10.1016/j.jtemb.2015.05.006Jamilian M, Zadeh Modarres S, Amiri Siavashani M, et al.The influences of chromium supplementation on glycemic control, markers of cardio-metabolic risk, and oxidative stress in infertile polycystic ovary syndrome women candidate for in vitro fertilization: A randomized, double-blind, placebo-controlled trial.Biol Trace Elem Res. 2018;185(1):48-55. doi:10.1007/s12011-017-1236-3Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S.A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.Clin Obes. 2019;9(4):e12313. doi:10.1111/cob.12313American Academy of Family Physicians.Nonalcoholic fatty liver disease (metabolic dysfunction-associated steatotic liver disease.Kooshki F, Moradi F, Karimi A, et al.Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial.Eur J Gastroenterol Hepatol. 2021;33(10):1298-1306. doi:10.1097/MEG.0000000000001830National Center for Biotechnology Information, U.S. National Library of Medicine.Using the adequate intake for nutrient assessment of groups.Vincent JB.Chromium: Properties and determination.Encyclopedia of Food and Health. 2016;114-118. doi:0.1016/B978-0-12-384947-2.00161-6Additional ReadingSuksomboon N, Poolsup N, Yuwanakorn A.Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes.J Clin Pharm Ther. 2014;39(3):292-306. doi:10.1111/jcpt.12147.
14 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Institutes of Health. Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health. Office of Dietary Supplements. Fact sheet for consumers.Chromium.Anderson RA, Cheng N, Bryden NA, et al.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.Diabetes. 1997;46(11):1786-1791. doi:10.2337/diab.46.11.1786Costello RB, Dwyer JT, Bailey RL.Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness.Nutr Rev. 2016;74(7):455-468. doi:10.1093/nutrit/nuw011Nussbaumerova B, Rosolova H, Krizek M, et al.Chromium supplementation reduces resting heart rate in patients with metabolic syndrome and impaired glucose tolerance.Biol Trace Elem Res. 2018;183(2):192-199. doi:10.1007/s12011-017-1128-6Fazelian S, Rouhani MH, Bank SS, Amani R.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.J Trace Elem Med Biol. 2017;42:92-96. doi:10.1016/j.jtemb.2017.04.008Heshmati J, Omani-Samani R, Vesali S, et al.The effects of supplementation with chromium on insulin resistance indices in women with polycystic ovarian syndrome: A systematic review and meta-analysis of randomized clinical trials.Horm Metab Res. 2018;50(3):193-200. doi:10.1055/s-0044-101835Paiva AN, Lima JG, Medeiros AC, et al.Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with type 2 diabetes: A randomized clinical study.J Trace Elem Med Biol. 2015;32:66-72. doi:10.1016/j.jtemb.2015.05.006Jamilian M, Zadeh Modarres S, Amiri Siavashani M, et al.The influences of chromium supplementation on glycemic control, markers of cardio-metabolic risk, and oxidative stress in infertile polycystic ovary syndrome women candidate for in vitro fertilization: A randomized, double-blind, placebo-controlled trial.Biol Trace Elem Res. 2018;185(1):48-55. doi:10.1007/s12011-017-1236-3Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S.A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.Clin Obes. 2019;9(4):e12313. doi:10.1111/cob.12313American Academy of Family Physicians.Nonalcoholic fatty liver disease (metabolic dysfunction-associated steatotic liver disease.Kooshki F, Moradi F, Karimi A, et al.Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial.Eur J Gastroenterol Hepatol. 2021;33(10):1298-1306. doi:10.1097/MEG.0000000000001830National Center for Biotechnology Information, U.S. National Library of Medicine.Using the adequate intake for nutrient assessment of groups.Vincent JB.Chromium: Properties and determination.Encyclopedia of Food and Health. 2016;114-118. doi:0.1016/B978-0-12-384947-2.00161-6Additional ReadingSuksomboon N, Poolsup N, Yuwanakorn A.Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes.J Clin Pharm Ther. 2014;39(3):292-306. doi:10.1111/jcpt.12147.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Institutes of Health. Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health. Office of Dietary Supplements. Fact sheet for consumers.Chromium.Anderson RA, Cheng N, Bryden NA, et al.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.Diabetes. 1997;46(11):1786-1791. doi:10.2337/diab.46.11.1786Costello RB, Dwyer JT, Bailey RL.Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness.Nutr Rev. 2016;74(7):455-468. doi:10.1093/nutrit/nuw011Nussbaumerova B, Rosolova H, Krizek M, et al.Chromium supplementation reduces resting heart rate in patients with metabolic syndrome and impaired glucose tolerance.Biol Trace Elem Res. 2018;183(2):192-199. doi:10.1007/s12011-017-1128-6Fazelian S, Rouhani MH, Bank SS, Amani R.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.J Trace Elem Med Biol. 2017;42:92-96. doi:10.1016/j.jtemb.2017.04.008Heshmati J, Omani-Samani R, Vesali S, et al.The effects of supplementation with chromium on insulin resistance indices in women with polycystic ovarian syndrome: A systematic review and meta-analysis of randomized clinical trials.Horm Metab Res. 2018;50(3):193-200. doi:10.1055/s-0044-101835Paiva AN, Lima JG, Medeiros AC, et al.Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with type 2 diabetes: A randomized clinical study.J Trace Elem Med Biol. 2015;32:66-72. doi:10.1016/j.jtemb.2015.05.006Jamilian M, Zadeh Modarres S, Amiri Siavashani M, et al.The influences of chromium supplementation on glycemic control, markers of cardio-metabolic risk, and oxidative stress in infertile polycystic ovary syndrome women candidate for in vitro fertilization: A randomized, double-blind, placebo-controlled trial.Biol Trace Elem Res. 2018;185(1):48-55. doi:10.1007/s12011-017-1236-3Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S.A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.Clin Obes. 2019;9(4):e12313. doi:10.1111/cob.12313American Academy of Family Physicians.Nonalcoholic fatty liver disease (metabolic dysfunction-associated steatotic liver disease.Kooshki F, Moradi F, Karimi A, et al.Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial.Eur J Gastroenterol Hepatol. 2021;33(10):1298-1306. doi:10.1097/MEG.0000000000001830National Center for Biotechnology Information, U.S. National Library of Medicine.Using the adequate intake for nutrient assessment of groups.Vincent JB.Chromium: Properties and determination.Encyclopedia of Food and Health. 2016;114-118. doi:0.1016/B978-0-12-384947-2.00161-6
National Institutes of Health. Office of Dietary Supplements.Chromium: Fact sheet for health professionals.
National Institutes of Health. Office of Dietary Supplements. Fact sheet for consumers.Chromium.
Anderson RA, Cheng N, Bryden NA, et al.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.Diabetes. 1997;46(11):1786-1791. doi:10.2337/diab.46.11.1786
Costello RB, Dwyer JT, Bailey RL.Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness.Nutr Rev. 2016;74(7):455-468. doi:10.1093/nutrit/nuw011
Nussbaumerova B, Rosolova H, Krizek M, et al.Chromium supplementation reduces resting heart rate in patients with metabolic syndrome and impaired glucose tolerance.Biol Trace Elem Res. 2018;183(2):192-199. doi:10.1007/s12011-017-1128-6
Fazelian S, Rouhani MH, Bank SS, Amani R.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.J Trace Elem Med Biol. 2017;42:92-96. doi:10.1016/j.jtemb.2017.04.008
Heshmati J, Omani-Samani R, Vesali S, et al.The effects of supplementation with chromium on insulin resistance indices in women with polycystic ovarian syndrome: A systematic review and meta-analysis of randomized clinical trials.Horm Metab Res. 2018;50(3):193-200. doi:10.1055/s-0044-101835
Paiva AN, Lima JG, Medeiros AC, et al.Beneficial effects of oral chromium picolinate supplementation on glycemic control in patients with type 2 diabetes: A randomized clinical study.J Trace Elem Med Biol. 2015;32:66-72. doi:10.1016/j.jtemb.2015.05.006
Jamilian M, Zadeh Modarres S, Amiri Siavashani M, et al.The influences of chromium supplementation on glycemic control, markers of cardio-metabolic risk, and oxidative stress in infertile polycystic ovary syndrome women candidate for in vitro fertilization: A randomized, double-blind, placebo-controlled trial.Biol Trace Elem Res. 2018;185(1):48-55. doi:10.1007/s12011-017-1236-3
Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S.A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity.Clin Obes. 2019;9(4):e12313. doi:10.1111/cob.12313
American Academy of Family Physicians.Nonalcoholic fatty liver disease (metabolic dysfunction-associated steatotic liver disease.
Kooshki F, Moradi F, Karimi A, et al.Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial.Eur J Gastroenterol Hepatol. 2021;33(10):1298-1306. doi:10.1097/MEG.0000000000001830
National Center for Biotechnology Information, U.S. National Library of Medicine.Using the adequate intake for nutrient assessment of groups.
Vincent JB.Chromium: Properties and determination.Encyclopedia of Food and Health. 2016;114-118. doi:0.1016/B978-0-12-384947-2.00161-6
Suksomboon N, Poolsup N, Yuwanakorn A.Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes.J Clin Pharm Ther. 2014;39(3):292-306. doi:10.1111/jcpt.12147.
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