4 Chromium Picolinate Benefits, Facts and Evidence

What is it?

> Scientific/Other Names: Chromium(III) picolinate
> Supplement Type: Mineral
> Taken as: Capsules or tablets

Chromium is an essential trace mineral that is believed to enhance insulin activity and the metabolism of carbohydrates, proteins, and fats in humans. It is found in grains, meats, brewer’s yeast, fruits and a number of vegetables. Chromium picolinate, is a digestible form of chromium that is readily absorbed by the body. It is commonly found in dietary supplements that claim to support blood sugar and weight loss.

Chromium picolinate benefits may include:

• Improved insulin sensitivity
• Blood sugar level regulation
• Weight loss support – mostly via reduced appetite & cravings for carbohydrates

Chromium picolinate is thought to work by enhancing the action of insulin, a hormone critical to the metabolism and storage of carbohydrate, fat, and protein in the body. It may improve insulin sensitivity and aid in the efficient metabolism of glucose by helping transport glucose into insulin-sensitive tissues.

In terms of chromium’s effect on appetite and food cravings, some research suggests that it may act directly on the brain, possibly by impacting neurotransmission but the exact science is not well established.

_{See our guide on Supplement Mechanisms}

Some clinical trials have shown it may work for blood sugar regulation, but there is no support for weight loss

Clinical Trials: Various studies, including human trials
Test Size: Medium (50-250 participants)
Results: Some studies suggest that chromium picolinate may improve blood sugar control in people with diabetes and could help reduce body weight and fat mass. Clinical trials suggest that chromium may have slight weight loss benefits in people with overweight and obesity, possibly reducing weight, body mass index (BMI), and body fat percentage. However, these effects are small and have little clinical relevance.
Overall, results are mixed, and more research is needed to confirm any potential benefits.
_{See our guide on trial sizes.}

200-1000 micrograms daily

Commonly recommended dose is 200-1000 mcg per day. However, trials have not consistently established what the effective dose for any particular outcome might be.

So, does it work?

• Generally considered safe at recommended doses
• Possible side effects: mild gastrointestinal issues, potential for kidney and liver damage at very high doses
• Should be used with caution in individuals with kidney or liver disease

---

1. Chromium picolinate supplementation in women: effects on body weight, composition, and iron status
2. Effects of short-term chromium supplementation on insulin sensitivity and body composition in overweight children: randomized, double-blind, placebo-controlled study
3. A pilot study of chromium picolinate for weight loss
4. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes