Chromium Picolinate is a chromium supplement found as a mineral in different food items. There are two types of chromium− Trivalent chromium and Chromium Picolinate.
Our body needs chromium only in a small amount; hence no one should consume it without medical advice.
Chromium Picolinate helps control blood sugar levels by enabling insulin hormones to work properly. Moreover, this compound aids in weight loss, decreases cholesterol levels, and treats chromium deficiency which is extremely important to have a life.
However, there is much to know about Chromium Picolinate and its health benefits, dosage, safety, and side effects, which will take a few minutes to explain.
If you choose to read until the end of this article, it will quench your thirst for knowledge regarding Chromium Picolinate and its information.
Brief Discussion Over Chromium Picolinate
Chromium is found as a mineral in different food supplements that humans require in a trace amount. The chromium can be either in Trivalent or Picolinate form.
The trivalent form is essential, and researchers emphasize the intake of it from dietary supplements.
But the confusion regarding the mineral formula (Picolinate) has always been a question for them.
However, Chromium Picolinate, even though required in small amounts, is essential to control blood sugar levels which ultimately helps regulate diabetes too, especially type -2 diabetes.
In different studies, Chromium Picolinate has been found to deal with weight loss, polycystic ovarian syndrome (PCOS), and depression.
Chromium deficiency is another disease where Chromium Picolinate helps intake chromium in a required amount.
Despite all the health benefits, using all sorts of Chromium Picolinate still needs to be fully approved by The U.S. Food and Drug Administration (FDA).
Without medical advice, no one can take this compound as a supplement.
Chromium Picolinate can cause- skin inflammation, hypoglycemia, anemia, liver and kidney problems, and more.
Hence a certain amount of Chromium Picolinate is described to patients with certain health issues.
Health Benefits of Chromium Picolinate
Chromium Picolinate has different health benefits; blood sugar level control is the most significant. The blood sugar level is essential to control diabetes too, which is the cause of many health risks.
Other than food sources, there are multivitamins and chromium supplements to help you with chromium intake.
Since we already discussed chromium in controlling diabetes, let’s dig into this a bit more and the other health benefits of this compound.
Diabetes
Type 2 diabetes is the most prevalent form of this disease that is caused by the resistance of muscle, fat, and liver cells.
The patient’s body fails to interact with the insulin hormone, which is responsible for the metabolization of carbohydrates.
Diabetic patients intaking chromium have been found to have improved blood sugar levels in different studies.
A study conducted by researchers found that 200 μg/day for 16 weeks helped decrease blood sugar levels and improve the body’s interaction with insulin.
Moreover, a study conducted with 62,000 adults showed that people who take chromium as a dietary supplement have a 27% less chance of having diabetes than those who don’t.
A systematic review conducted by scientists also showed that people who took chromium doses of more than 200μg had improved blood sugar control.
Even though many studies agree with the previous point, there is a lack of reliable research suggesting that chromium aids people with type 2 diabetes.
Polycystic Ovarian Syndrome (PCOS)
In PCOS, insulin resistance and high cholesterol levels are mostly diagnosed in patients, which can be decreased by Chromium Picolinate intake.
Researchers conducted a systematic review based on 6 random controlled studies with 351 women, where 200-1000μg chromium oral intake for 8-6 months showed decreased insulin resistance in women.
In another randomized controlled study, 40 women with PCOS were given 200μg orally for 8 weeks, significantly decreasing triglycerides in them.
Chromium Deficiency
Chromium deficiency is a disease that is not that common in industrialized countries.
This disease can be diagnosed with people having high blood pressure, glucose intolerance, numb hands or feet, etc.
People who fail to eat or intake chromium normally can take Chromium Picolinate for intravenous nutrition.
Weight Loss
Several studies showed that Chromium Picolinate could help decrease weight by reducing hunger and cravings for food.
A study conducted for 8 weeks on overweight women found that women taking 1,000 μg/day of Chromium Picolinate had reduced food intake due to loss of hunger and cravings.
Researchers conducted that chromium affecting the brain might have something to do with it.
Dosage Recommendations for Chromium Picolinate
There are no specific dosages recommended for everyone. According to medical advice and pharmaceutical recommendations, Chromium Picolinate intake varies from person to person.
According to The Food and Nutrition Board, 20-35 micrograms can be taken for daily value and 200 micrograms to 500 micrograms as pharmacologic doses.
Safety Standards of Chromium Picolinate
The National Academy of Medicine has set no upper intake level (UL) for Chromium Picolinate.
But Chromium Picolinate can produce hydroxyl molecules if taken more than 1000 micrograms.
This has been proved by a study where women taking 1,200 to 2,400 μg/day for weight loss suffered seriously from kidney damage.
Side Effects of Chromium Picolinate
Certain case studies showed different side effects of Chromium Picolinate, which include −
- Hypoglycemia
- Anemia
- Kidney damage
- Liver problem
- Thrombocytopenia
- Skin inflammation
- Problems in balancing
Bottom Line
We have summed up all information regarding − Chromium Picolinate health benefits, dosage, safety, and side effects, and we hope you understand how this compound works and its effects on the human body.
If you wish to take Chromium Picolinate, we strongly recommend you visit a doctor or pharmacist who can guide you more on the intake process and its effects which are required to avoid health issues.
References −
Havel PJ. A scientific review: the role of chromium in insulin resistance. Diabetes Educ. 2004;Suppl:2-14. PMID: 15208835. https://pubmed.ncbi.nlm.nih.gov/15208835/
Yazaki Y, Faridi Z, Ma Y, Ali A, Northrup V, Njike VY, Liberti L, Katz DL. A pilot study of Chromium Picolinate for weight loss. J Altern Complement Med. 2010 Mar;16(3):291-9. doi: 10.1089/acm.2009.0286. PMID: 20192914; PMCID: PMC5206698. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5206698/
Ashoush S, Abou-Gamrah A, Bayoumy H, Othman N. Chromium Picolinate reduces insulin resistance in polycystic ovary syndrome: Randomized controlled trial. J Obstet Gynaecol Res. 2016 Mar;42(3):279-85. doi: 10.1111/jog.12907. Epub 2015 Dec 14. PMID: 26663540. https://pubmed.ncbi.nlm.nih.gov/26663540/
Press RI, Geller J, Evans GW. The effect of Chromium Picolinate on serum cholesterol and apolipoprotein fractions in human subjects. West J Med. 1990 Jan;152(1):41-5. PMID: 2408233; PMCID: PMC1002252. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1002252/
About Jordan kally, MA, CSCS