Should i take chromium supplements

The federal government's Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. In some cases, fortified foods and dietary supplements are useful when it is not possible otherwise to meet needs for one or more nutrients e.

For more information about building a healthy dietary pattern, refer to the Dietary Guidelines for Americans and the U. Department of Agriculture's MyPlate. This fact sheet by the Office of Dietary Supplements ODS provides information that should not take the place of medical advice. We encourage you to talk to your healthcare providers doctor, registered dietitian, pharmacist, etc. Any mention in this publication of a specific product or service, or recommendation from an organization or professional society, does not represent an endorsement by ODS of that product, service, or expert advice.

Updated: March 29, History of changes to this fact sheet. Find ODS on:. Strengthening Knowledge and Understanding of Dietary Supplements. Health Information Health Information. Chromium Fact Sheet for Health Professionals.

Encyclopedia of Dietary Supplements 2nd ed. Institute of Medicine. Food and Nutrition Board. Adv Nutr ; Trace Elements. In: A. Cousins, Katherine L. Tucker, Thomas R. Ziegler, ed. Modern Nutrition in Health and Disease. Scientific Opinion on Dietary Reference Values for chromium. EFSA Journal ;12 10 Vincent JB.

Present Knowledge in Nutritoin 11th ed. Cambridge, MA: Elsevier; Benefits of chromium III complexes in animal and human health. In: Vincent JB, ed. Chromium does not belong in the diabetes treatment arsenal: Current evidence and future perspectives. World J Diabetes ; Introduction: A history of chromium studies Cambridge, MA Elsevier; New evidence against chromium as an essential trace element.

J Nutr ; Is the pharmacological mode of action of chromium III as a second messenger? Biol Trace Elem Res ; In: John W. Erdman Jr. IAM, Steven H. Zeisel, ed. Present Knowledge in Nutrition. Nielsen FH. Summary: The metabolism, nutritional essentiality, and clinical importance of chromium -Clarity emerging after 60 years of research.

Stability and absorption of chromium and absorption of chromium histidinate complexes by humans. Bio Trace Elem Res ; Age-related decreases in chromium levels in 51, hair, sweat, and serum samples from 40, patients--implications for the prevention of cardiovascular disease and type II diabetes mellitus. Metabolism ; Chromium supplements in health and disease. Dietary chromium intake.

Freely chosen diets, institutional diet, and individual foods. Current concepts about chromium supplementation in type 2 diabetes and insulin resistance. Curr Diab Rep ; Chromium in Health and Disease. Nutr Today ; Chromium speciation in foodstuffs: A review. Food Chem ; Encyclopedia of Food and Health: Academic Press; Kuligowski J, Halperin KM. Stainless steel cookware as a significant source of nickel, chromium, and iron. Arch Environ Contam Toxicol ; Effects of diets high in simple sugars on urinary chromium losses.

Effects of antacid or ascorbic acid on tissue accumulation and urinary excretion of 51chromium. Nutr Res ; Food and Drug Administration. National Institutes of Health. Dietary Supplement Label Database. Komorowski J, Juturu V. Chromium supplementation does not improve glucose tolerance, insulin sensitivity, or lipid profile: a randomized, placebo-controlled, double-blind trial of supplementation in subjects with impaired glucose tolerance: response to Gunton et al.

Diabetes Care ;; author reply Select personalised content. Create a personalised content profile. Measure ad performance. Select basic ads. Create a personalised ads profile. Select personalised ads. Apply market research to generate audience insights. Measure content performance. Develop and improve products. List of Partners vendors. 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.

In , chromium was first identified as an element that enables the hormone insulin to function properly. Since then, chromium has been studied for diabetes and has become a popular dietary supplement.

It is widely available in health food stores, drug stores and online. Chromium is believed to help the body process carbohydrates and fats. One form, chromium picolinate, is popular because it is one of the more easily absorbed forms.

Research on the benefits of chromium to enhance fat loss and increase performance in bodybuilders and athletes has provided mixed results. The best designed studies have not found benefit of chromium supplementation on body composition or loss of weight and fat.

Chromium picolinate is also used in the treatment of diabetes and depression. However, more studies are needed to fully understand the relationship between chromium and these conditions.

Research is ongoing. Once the glucose lines up with a cell, it waits to enter. The insulin comes along and opens the door so that the glucose can enter.

It is at this moment that chromium goes to work. Chromium binds to the glucose transporter and pushes the glucose into the door. If there is no chromium or not enough in the body, the glucose just continues to sit at the door. It floats around the bloodstream waiting to enter. The body will eventually downgrade the receptor. When more food is ingested, more glucose is made. The problem is compounded.

The body thinks it does not have enough insulin to open the door for the glucose. The pancreas receives the signal. It makes more.

The increase of insulin in the blood stream sends a signal that increases the need for more glucose. The person craves sugar to correct the balance. When more sugar is eaten, more insulin is produced. It is a vicious cycle. Insulin resistance is a persistent problem with little to no symptoms.

It may take a long time before the person knows there is a problem. The excess insulin in the body performs another task. If the amount of glucose is not reduced by its presence, insulin instructs the body to store it as fat. It is insulin that keeps watch over the fat storage and signals when to release it.

The correct amount of chromium in the body may prevent this vicious cycle from the beginning. If chromium were available, then the insulin would open the door and chromium would assist in escorting it inside.

There the glucose would fuel the cells the way it was designed. The insulin would reduce in the bloodstream because the glucose level would drop back to normal.

The craving for sugar and carbohydrates would subside, and weight loss may occur. As discussed above chromium plays an essential role in glucose metabolism. It is also an important part of the balance preventing insulin resistance.

Early prevention may greatly reduce the risk of type two diabetes. Chromium is not easily absorbed. Deficiency has been a problem for many people that do not maintain a healthy diet.

It is also a problem with older people that cannot absorb nutrients as efficiently. Some of the symptoms of deficiency can be:. The daily recommended intake of chromium is 25 micrograms. It is present in broccoli, turkey breast, red wine, green beans, and potatoes, to name a few.

A healthy diet of lean meats, grains and vegetables may supply the balance needed. Many would argue that the mineral depletion of the soil, or the processed food industry, has reduced the amount of chromium that is available in our food supply. Even if we made healthy food choices we still may not get the number of nutrients we need.

It may be necessary to supplement chromium if this is the suspicion. Chromium picolinate is the most common form of the supplement. Picolinate, picolinic acid, is a natural chelator. It allows the mineral to absorb better by surrounding it with a series of neutral molecules, which will allow it to pass into the cell membrane.

It delivers it safely for the body to utilize it properly. Chromium also comes in a glycinate. It is not as common to find as picolinate. Chromium glycinate is bound to the amino acid glycine. Which delivers in a similar fashion to picolinate. Glycine is made by the body as part of our DNA. Another form is chromium nicotinate. Nicotinate is a salt or ester of the B complex vitamins. Chromium is an essential mineral that you absorb from the foods you eat.

It plays a role in how your body breaks down fats and carbohydrates. Chromium picolinate is a supplement that some people take as a complementary and alternative therapy to help a chromium deficiency, control blood sugar levels, lower cholesterol, or lose weight.

The human body requires only tiny amounts of chromium, so a deficiency is rare. The U. You should purchase this product from a reliable source. Before using chromium picolinate, talk to your healthcare provider.

You may not be able to use chromium picolinate if you have certain medical conditions. It is not known whether chromium picolinate will harm an unborn baby. Do not use this product without medical advice if you are pregnant.

Chromium picolinate may pass into breast milk and may harm a nursing baby. Do not use this product without medical advice if you are breast-feeding a baby. Get emergency medical help if you have signs of an allergic reaction: hives; difficulty breathing; swelling of your face, lips, tongue, or throat.