Chromium is an essential nutrient (micro-mineral). It is a metallic element essential in the diet for efficient carbohydrate metabolism. It improves the ability of insulin to convert glucose to glycogen (the main energy store in muscles).

Some body-builders use a salt of chromium (chromium picolinate) as an anabolic agent. They claim it burns fat and increases lean body mass by accelerating protein metabolism. Nutritionists generally advise that you should get enough chromium from a well-balanced diet. Good sources of chromium include liver, meat, cheese, wholegrains, brewer's yeast, and wine.

Alternative Medicine Encyclopedia: Chromium

Chromium is a mineral that is essential to humans. It is found naturally in a variety of foods, and supplements are available in capsules or tablets. Supplements are prepared using a number of formulas, including chromium (III), chromium aspartate, chromium chloride, chromium citrate, chromium nicotinate, chromium picolinate, GTF chromium, and trivalent chromium.

General Use

Chromium supports the normal function of insulin, which is a hormone secreted by the pancreas. Insulin helps transport glucose from the bloodstream into liver, muscle, and fat cells. Once it is inside these cells, the sugar is metabolized into a source of energy. Insulin is also involved in regulating protein, fat, and catalytic enzyme processes. People with diabetes do not produce insulin (or produce very little) or their bodies cannot properly use the insulin that is produced. As a result, sugar builds up in the bloodstream, causing serious health effects. Numerous scientific studies have shown that chromium is useful in treating insulin resistance (metabolic syndrome) and diabetes. Diabetic peripheral neuropathy, a form of nerve damage that is a direct result of diabetes, is indirectly related to a lack of sufficient chromium.

Several studies have shown that chromium supplements may improve insulin sensitivity, and lower blood glucose and elevated body fat. In February 2004, the University of Pennsylvania School of Medicine began a comprehensive study of chromium as a therapy for insulin resistance. This condition occurs when the body fails to respond properly to the insulin it already produces. People who are insulin resistant may have the ability to overcome this problem by producing more insulin. However, if the body cannot produce sufficient amounts of insulin, glucose levels in the bloodstream rise, and type 2 diabetes ultimately occurs. It is estimated that up to 80 million Americans have insulin resistance.

A study conducted by Isala Clinics and University Hospital Groningen in the Netherlands, and released in 2003, showed that a daily dose of 1,000 micrograms of chromium significantly reduced blood sugar levels in people with poorly controlled type 2 diabetes who use insulin.

Chromium has also been used as an effective treatment for polycystic ovarian syndrome (PCOS), a hormonal condition affecting about two million American women. The condition can lead to infertility if untreated, and is associated with insulin resistance and type 2 diabetes. A study released in 2003 by the State University of New York at Stony Brook showed that insulin sensitivity increased an average of 35 percent after two months of daily treatment with 1,000 micrograms (?g) of chromium.

Through its involvement with insulin function, chromium plays an indirect role in lowering blood lipids. Studies suggest, but have not proven, that chromium supplementation can reduce the risk of cardiovascular (heart) disease in men, and may decrease total cholesterol and triglyceride levels. However, several studies contradict these claims. Studies in animals suggest chromium supplementation may reduce hypertension (high blood pressure). Lipid reduction is secondary to insulin regulation and control; therefore, persons whose insulin is well regulated and controlled may not achieve reduced heart disease risk by taking chromium supplements.

Chromium supplements in high doses—1,000 g or more a day—are sometimes used in weight loss and muscle development. However, a number of scientific studies have found that chromium supplements are not effective in these areas. In fact, precautions warn against chromium doses exceeding 1,000 g per day. Weight loss and muscle development are secondary to insulin regulation and control. Therefore, when insulin is well regulated and controlled, chromium may not impact weight loss or muscle development.


A complete lack of chromium is rare, and the United States Food and Drug Administration (FDA) has not established recommended dietary allowances (RDA) for the mineral. However, national statistics on the prevalence of diabetes, heart disease, and obesity suggest that chromium deficiencies may be common. Chromium occurs naturally in meat, seafood, dairy products, eggs, whole grains, black pepper, and almonds. According to The PDR Family Guide to Natural Medicines and Healing Therapies, the usual chromium supplement dose for children ages seven and older and adults is 50–200 g a day in tablets or capsules. For persons with type 2 diabetes who are not taking insulin, doses from 200–1,000 g daily may be taken. However, persons should only take doses at these levels after consulting with a physician. Chromium should not be taken in doses exceeding 1,000 g a day. The cost of a bottle of 100 tablets or capsules (200 g) of chromium picolinate ranges from $5 to $10.


Doses of 200–1,000 g of chromium should be taken only after consultation with a physician. Pregnant or breastfeeding women are advised to consult a physician before taking chromium supplements. Chromium should not be taken in doses exceeding 1,000 g a day. Increased dietary sugar may be associated with higher urinary excretion of chromium.

Side Effects

Several studies have noted occasional reports of irregular heartbeats with chromium use. Infrequently, chromium has been reported to cause such sleep pattern changes as insomnia and increased dream activity. Irritability has also been reported. In rare instances, persons may be allergic to a chromium formula. The symptoms of an allergic reaction include difficulty breathing, chest pain, hives, rash, and itchy or swollen skin. If this happens, the patient is advised to seek medical care immediately. High doses may also cause liver and kidney damage, or gastric irritation, although these side effects are rare.


Persons who are taking antacids are advised to talk with a physician before taking chromium supplements. Studies in animals suggest that antacids, especially those containing calcium carbonate, may reduce the body's ability to absorb chromium. Studies have shown that chromium may enhance the effectiveness of drugs taken by people who have type 2 diabetes or insulin resistance. These drugs include glimepiride, glipizide, glyburide, insulin, and metformin. Individuals taking these drugs should discuss chromium supplementation with a physician because improved insulin function may necessitate medication dosage changes.



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[Article by: Ken R. Wells]

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