Chromium and Your Body

Chromium plays many vital roles in the body, particularly it is needed for the metabolism of fats and carbohydrates. It is also needed for helping insulin to function properly in the body. It is a trace mineral that is found in only minute amounts within us. Chromium deficiency is rare as we source all of it from foods and drinks we consume. The daily dosage of chromium required by adult females is 25 micrograms and for men 33 micrograms. Chromium rich food sources include tea, coffee, beer, cheese, nuts, whole grains, asparagus, thyme, liver, mushrooms, black pepper and brewers yeast. Scientific research is ongoing to establish whether chromium supplements can have positive health benefits with conflicting results. This article discusses the possible health benefits of supplementing with chromium picolinate, recommended dosages and side effects.

The Health Benefits of Chromium picolinate Supplements

• Treatment for Diabetes

It has been noted that people who have been diagnosed with diabetes have insufficient levels of chromium in the blood. Some studies have shown that supplementing with chromium picolinate makes the body more sensitive to insulin which is required to keep blood sugar levels low. Other studies have shown no positive effects of this supplement. Conflicting studies show a need for deeper investigation into the potential of chromium supplements as a treatment for diabetes. If you have diabetes and are on blood sugar lowering medication, it is not recommended to take this supplement as may cause hypoglycemia. (Too Low Blood Sugar Levels)

• Weight Loss and Muscle Mass Builder

In recent years, chromium picolinate supplements have been touted to help you lose weight, build muscle and improve athletic performance. By stimulating insulin sensitivity it has been said to increase glucose and fat metabolism. Many people were conned by the health claims made by manufacturers to sell this product. The fact is that there is no scientific evidence to support these claims and the high dosages recommended (1000 micrograms per day) can have serious adverse effects including cancer and damage to DNA.

• Heart Health

Some studies have shown that chromium picolinate supplements can reduce bad cholesterol levels in the blood and decrease triglycerides. These two factors in high levels in the blood are the leading causes of heart disease, high blood pressure and heart attack risk. Other studies have shown no evidence of it being of any benefit for heart health. Conflicting evidence shows a need for further studies.

• Treatment for Dementia and Alzheimer’s

A study conducted in which aged people with memory decline were given chromium picolinate supplements over a 12 week period and others were given a placebo for comparison. The trial found that those who received the supplement showed significant improvement in brain activity compared to the placebo group whilst undergoing cognitive tasks.
Side Effects
Low dose chromium picolinate is considered safe but should not be taken for more than six months. People have reported side effects that include headaches, dizziness, nausea, impaired judgment and loss of coordination. High doses of this supplement are known to cause cancer and damage to genetic material. If you are considering taking this supplement, always discuss it with your physician first.
Chromium deficiency can be caused by stress, old age and poor diet. It appears the only benefits of supplementing with chromium picolinate, is for people with chromium deficiency. As a treatment for diabetes it is showing some promise but it should be noted that the effects of increasing insulin sensitivity have been shown only to benefit diabetics and not people with healthy blood sugar levels. It also may be beneficial to people with dementia and Alzheimer’s but more clinical trials are needed. Millions of Americans take a daily supplement of chromium picolinate as it has been marketed as a miracle weight loss mineral, sadly it has shown no benefit for weight loss even with exercise. Until more scientific studies and clinical trials are performed, it is not recommended to supplement your diet with chromium picolinate, the dangers outweigh the benefits. Chromium supplements are only for people with chromium deficiency and should be strictly supervised by your doctor.