Table of ContentsView AllTable of ContentsWhat Is Chromium Picolinate?UsesDeficiencySide EffectsPrecautionsDosageToxicityInteractionsSources & What to Look ForFAQ
Table of ContentsView All
View All
Table of Contents
What Is Chromium Picolinate?
Uses
Deficiency
Side Effects
Precautions
Dosage
Toxicity
Interactions
Sources & What to Look For
FAQ
Chromium is a mineral that humans require in trace amounts. It’s found in small quantities in meat, whole grains, some fruits and vegetables, and spices.Chromium picolinate is one kind of chromium supplement.
Chromiumhas been studied for its effect on blood sugar control fordiabetes,depression,body composition,weight loss,polycystic ovary syndrome (PCOS), and more. Clinical trials have investigated various forms of chromium with mixed results.
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 and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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In 1959, scientists first identified chromium as an element that enables the hormoneinsulinto function properly. Since then, chromium has been studied for diabetes. It is widely available in health food stores, drug stores, and online.
Two types of chromium are commonly studied:trivalentandhexavalent. Trivalent chromium is found in food and is usually safe to consume in small amounts. This article is aboutchromium picolinate, a type of trivalent chromium. This article is not about hexavalent chromium, which is an environmental toxin.
The amount of trivalent chromium in food is so small that it’s measured inmicrograms(mcg). That is one millionth of a gram. For example, an egg has about 0.2 mcg of chromium, and a cup of grape juice has about 7.5 mcg of chromium.
Adults may need between 20 to 35 mcg of chromium per day, depending on factors like sex assigned at birth and age.Most supplements don’t exceed 500 mcg.However, some studies have noted taking up to 1000 mcg.
Scientists have studied the effect that chromium has onbiomarkersin the body.
A biomarker is a substance that can be measured, like cholesterol, triglycerides, or blood sugar. These can be clues to help healthcare providers assess the risk of medical conditions. For example, high cholesterol and high blood sugar are biomarkers that are part of the diagnostic picture of polycystic ovary syndrome (PCOS).
Uses of Chromium Picolinate
This summary describes studies that treated several conditions with chromium and measured associated biomarkers. The types of chromium used in these studies included chromium picolinate and other trivalent chromium forms.
Type 2 Diabetes
Although numerous studies are ongoing about chromium’s ability to reduce blood sugar, consistent evidence that chromium helps people with type 2 diabetes is lacking. Studies have used between 150 and 3000 mcg daily for three to 24 weeks.
Blood sugar control improved in people who took chromium doses over 200 micrograms daily. Triglycerides and high-density lipoprotein (HDL) cholesterol also improved in people who took chromium.
However, another review suggested that the effects were not dependent on the dosage.Even though some studies report the benefits of chromium for type 2 diabetes, the effect has been small and not always predictable across different studies. More research is needed before drawing a definite conclusion.
Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS)is a condition where abnormal hormone and insulin levels cause irregular menstrual cycles, pain, ovarian cysts, and other symptoms. When a healthcare provider diagnoses PCOS, they will evaluate your symptoms and several biomarkers, such as weight, insulin resistance, cholesterol levels, and hormone levels.
A 2018 review looked at the effects of chromium picolinate in doses ranging from 200 micrograms to 1000 micrograms for eight weeks to six months. Researchers concluded that chromium picolinate decreased insulin resistance and increased testosterone levels compared to placebo groups. However, there was no significant difference in fasting blood sugar or cholesterol.
In another small, randomized controlled trial, 40 participants were given 200 mcg of chromium picolinate or placebo for eight weeks. Researchers concluded chromium lowered fasting blood sugar, insulin, triglycerides, and total cholesterol levels. This study was very small, so the results can’t be generalized to a large group.
The effectiveness of chromium for PCOS remains unclear because studies have been small, and only a few have been well-designed. Thus, more research is needed.
Before taking chromium to help with PCOS, talk with a healthcare provider to determine if it is an appropriate addition to your PCOS care plan.
Depression
Studies looking at chromium supplementation to reduce symptoms of depression have been small and yielded minimal results.
These older studies are too small to apply the results to a larger group. More research is needed before chromium can be recommended for depression.
Heart Rate
Heart rate refers to the number of times your heart beats per minute. Generally, a lower resting heart rate implies more efficient heart function, better cardiovascular fitness, and a lower risk of cardiac events like heart attacks.
In a study of 70 people with metabolic syndrome and impaired glucose tolerance, a noted effect of taking chromium was a lowered heart rate of five beats per minute, which was statistically significant.
However, the participants also got advice on how to improve their health, which may have contributed to the results. More studies are needed to determine whether chromium positively impacts heart rate.
Weight Training and Weight Loss
There have been many claims that chromium supplements help with weight loss, but the evidence is very limited.
A systematic review was conducted including nine randomized, controlled trials with 622 people taking chromium for weight loss or weight training. The dosages ranged from 200 mcg to 1000 mcg daily for 12 to 16 weeks. Researchers concluded that compared to a placebo, chromium supplements did not improve body weight, waist circumference, body mass index, or percent body fat.
Additionally, a meta-analysis of 21 studies with 1316 participants found a very small but significant weight loss (0.75 kilograms) with chromium doses ranging from 200 mcg to 400 mcg. The study authors concluded chromium’s effect on weight loss remains uncertain.
Be mindful of companies that try to sell weight loss solutions that sound too good to be true. Safe weight loss can be achieved through diet and exercise at a slow pace that is healthy for your body.
Other Related Conditions
Chromium has also been studied specifically in metabolic syndrome anddyslipidemia.These conditions are often related to PCOS and type 2 diabetes, and the same study may include several conditions.
Overall, there is not enough evidence to support using chromium as the primary treatment for any disease. However, talk with your healthcare provider to determine whether it is a safe addition to your treatment plan.
Verywell / Anastasia Tretiak
Chromium Deficiency
Chromium deficiency is not common in industrialized countries. It’s usually reported in people who’ve been unable to eat normally and requireintravenous (through the vein) nutrition.
How Do I Know If I Have a Chromium Deficiency?
What Are the Side Effects of Chromium Picolinate?
Several of the trivalent chromium forms are available over the counter. Any side effects that you experience can be reported to the FDA. The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion.
Chromium does not have many reported side effects. The side effects that are typically reported are theoretical or based on very few individual case reports.
Common Side Effects
Hypoglycemia(low blood sugar) is chromium’s most commonly reported side effect.However, the blood sugar-lowering effect of chromium is sufficiently small that it is unlikely chromium alone will cause hypoglycemia.
Severe Side Effects
Case reports have mentioned isolated instances of the following severe side effects:
A case report is the least reliable type of clinical evidence. Chromium supplements from reputable manufacturers are unlikely to cause severe side effects.
Chromium has been used in children, pregnant individuals, and people over 65. While there are no specific concerns, please check with your or your child’s healthcare provider before using supplements.
Dosage: How Much Chromium Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
The Food and Nutrition Board decided on chromium AI amounts based on age and sex assigned at birth.The amount of chromium in the daily AI level can easily be found in a healthy diet:
Multivitamins usually have 35-120 mcg of chromium. Chromium supplement doses are higher. They are based on doses used in clinical research. These higher doses are also calledpharmacologic doses. They are usually between 200 mcg and 500 mcg of chromium.
What Happens If I Take Too Much Chromium?
Although other supplements have a tolerable upper intake level (UL), chromium does not. You may want to be careful with chromium dosing if you have liver or kidney disease. There are a few case reports of chromium side effects, which may be more likely to happen if you take a large amount.
Blood Sugar Lowering Medications
Chromium has been studied to treat insulin resistance, and when it is effective, blood sugar can be decreased.This creates a theoretical interaction with other drugs that decrease blood sugar, like metformin, sulfonylureas (glipizide), and insulin.
The result would be hypoglycemia, which is blood sugar that gets too low.Symptoms of hypoglycemiainclude but aren’t limited to shaking, disorientation, and dizziness.
Insulin
Chromium increased insulin sensitivity slightly in some studies. This effect is often helpful in people with insulin resistance but can also theoretically be considered an interaction with insulin. The negative outcome of this interaction is hypoglycemia.
Levothyroxine
A small amount of evidence links chromium to decreased absorption oflevothyroxinemedication (used to replace thyroid hormone). This interaction was reported in a small study with seven people who took 1 milligram (mg) of levothyroxine daily with chromium picolinate. The blood levels of thyroxine were significantly decreased compared to those who tooklevothyroxinealone.
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Sources of Chromium and What To Look For
You can find chromium in trace (very small) amounts in a lot of foods. The easiest way to get chromium is through a healthy diet that includes fruits, vegetables, meats, and grains. Chromium picolinate also comes as a supplement.
Food Sources of Chromium
Many foods have chromium, including grains, meats, fruits, and vegetables. These are a few examples of foods that were tested for chromium and had relatively high amounts (more than one microgram).
These are just a few examples. You may not need to change your diet to get more chromium. Consult your healthcare provider or registered dietitian nutritionist if you have questions.
Chromium Supplements
A lot of chromium supplements are being sold, and it can be overwhelming to choose one. Ask a pharmacist or registered dietitian nutritionist (RDN or RD) for help choosing a reliable brand. Chromium supplements are available in several different forms.You can select the form that is easiest for you to take.
Examples of different forms of chromium supplements are:
Multivitamins have a small amount of chromium. They usually contain about 35-120 micrograms.
Capsules and tablets that contain chromium alone have a higher dose. They typically contain about 20-500 micrograms. The higher dose is sometimes called a pharmacologic dose. Clinical research on chromium to treat health conditions usually uses pharmacologic doses.
Summary
Chromium is an element that is found in trace amounts in food. The chromium in food is trivalent chromium. It has been studied in type 2 diabetes, PCOS, depression, weight training, weight loss, and other conditions. There is not enough solid evidence that chromium is an effective treatment for any condition.
There are a few possible drug interactions with chromium, including levothyroxine. Let your healthcare provider know if you are taking chromium in case it interacts with any of your current medications.
You can likely get enough chromium in a healthy diet that includes meat, grains, vegetables, and fruit. Chromium is also available as a supplement. Before taking a chromium supplement, talk with a healthcare provider to find a reliable brand.
Frequently Asked QuestionsSometimes chromium picolinate comes in a pill that also contains other herbs or supplements. For example, it has been studied along with red yeast rice and magnesium. Before you try a combination product, find out about the side effects of each ingredient.No, you don’t have to. The Adequate Intake of chromium for an adult is about 25-35 mcg of chromium daily, which you can get from your regular diet. Although there has been a lot of research about chromium and other supplements in people with diabetes, it is not a diabetes medication. If you take chromium, find a supplement from a reputable company and let your healthcare provider know you are taking it.Learn MoreVerywell Health’s Dietary Supplement MethodologyThey are different salt forms of chromium with the same active ingredient. Both are forms of trivalent chromium that are safe to take as dietary supplements. The different salts of chromium are absorbed well, and there is not one type that is absorbed better than another.Learn MoreWhat Is Chromium Polynicotinate?
Frequently Asked Questions
Sometimes chromium picolinate comes in a pill that also contains other herbs or supplements. For example, it has been studied along with red yeast rice and magnesium. Before you try a combination product, find out about the side effects of each ingredient.
No, you don’t have to. The Adequate Intake of chromium for an adult is about 25-35 mcg of chromium daily, which you can get from your regular diet. Although there has been a lot of research about chromium and other supplements in people with diabetes, it is not a diabetes medication. If you take chromium, find a supplement from a reputable company and let your healthcare provider know you are taking it.Learn MoreVerywell Health’s Dietary Supplement Methodology
No, you don’t have to. The Adequate Intake of chromium for an adult is about 25-35 mcg of chromium daily, which you can get from your regular diet. Although there has been a lot of research about chromium and other supplements in people with diabetes, it is not a diabetes medication. If you take chromium, find a supplement from a reputable company and let your healthcare provider know you are taking it.
Learn MoreVerywell Health’s Dietary Supplement Methodology
They are different salt forms of chromium with the same active ingredient. Both are forms of trivalent chromium that are safe to take as dietary supplements. The different salts of chromium are absorbed well, and there is not one type that is absorbed better than another.Learn MoreWhat Is Chromium Polynicotinate?
They are different salt forms of chromium with the same active ingredient. Both are forms of trivalent chromium that are safe to take as dietary supplements. The different salts of chromium are absorbed well, and there is not one type that is absorbed better than another.
Learn MoreWhat Is Chromium Polynicotinate?
26 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.
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