What are the potential benefits of chromium picolinate. How does it affect blood sugar levels and insulin sensitivity. Can chromium picolinate help with weight loss and appetite control. What are the recommended dosages and potential side effects of this supplement.

Understanding Chromium and Its Role in the Body

Chromium is an essential mineral that plays a crucial role in nutrient metabolism. It exists in several forms, but the trivalent chromium found naturally in many foods is considered safe and beneficial for human health. This mineral is a key component of chromodulin, a molecule that enhances the action of insulin in the body.

Insulin, produced by the pancreas, is vital for processing carbohydrates, fats, and proteins. However, the body’s ability to absorb chromium from food sources is limited, with less than 2.5% of ingested chromium being absorbed through the intestines. This is where chromium picolinate comes into play.

What is Chromium Picolinate?

Chromium picolinate is a supplemental form of chromium that combines the mineral with three molecules of picolinic acid. This formulation significantly improves chromium absorption in the body, making it a popular choice in dietary supplements.

The Potential Benefits of Chromium Picolinate for Blood Sugar Control

One of the most widely studied benefits of chromium picolinate is its potential impact on blood sugar regulation and insulin sensitivity. This is particularly relevant for individuals with diabetes or those at risk of developing the condition.

How does chromium picolinate affect blood sugar levels?

Several studies have indicated that chromium supplementation may help lower blood sugar levels and improve insulin sensitivity in people with diabetes. A 16-week study found that a daily dose of 200 μg of chromium led to reduced blood sugar and insulin levels while enhancing the body’s response to insulin.

Interestingly, research suggests that individuals with higher blood sugar levels and lower insulin sensitivity may experience more significant benefits from chromium supplements. A large-scale study involving over 62,000 adults found that those who took chromium-containing supplements had a 27% lower likelihood of having diabetes.

Are the effects consistent across all populations?

While the results are promising for individuals with diabetes, it’s important to note that the benefits of chromium picolinate are not universally observed. Studies in healthy adults and those without diabetes have shown mixed results, with some research finding no significant impact on blood sugar or insulin levels.

Chromium Picolinate and Weight Management

Another area of interest surrounding chromium picolinate is its potential role in weight management and appetite control. Many individuals struggle with hunger and food cravings when trying to lose weight, making this a particularly relevant topic.

Can chromium picolinate help reduce food cravings?

Some studies have explored the effects of chromium picolinate on appetite and food intake. An 8-week study involving healthy overweight women found that a daily dose of 1,000 μg of chromium picolinate led to reduced food intake, hunger, and cravings. Researchers speculate that these effects may be due to chromium’s impact on brain chemistry.

How does chromium picolinate affect individuals with specific eating disorders?

Research has also examined the potential benefits of chromium picolinate for individuals with binge-eating disorder or depression. An 8-week study of people with depression found that 600 μg/day of chromium picolinate resulted in reduced appetite and cravings compared to a placebo group. Additionally, a small study on individuals with binge-eating disorder suggested that doses of 600 to 1,000 μg/day might help reduce the frequency of binge eating episodes and symptoms of depression.

Recommended Dosages and Safety Considerations

While chromium picolinate shows promise in various areas, it’s crucial to understand the appropriate dosages and potential risks associated with supplementation.

What are the commonly recommended dosages of chromium picolinate?

The dosages used in studies vary widely, ranging from 200 to 1,000 μg per day. For blood sugar control, doses of 200-1,000 μg daily have been used. For appetite suppression and weight management, studies have typically used doses between 600-1,000 μg per day. It’s important to consult with a healthcare professional before starting any new supplement regimen.

Are there any potential side effects or interactions?

While chromium picolinate is generally considered safe for most people when taken in recommended doses, some individuals may experience side effects. These can include:

• Headaches
• Dizziness
• Nausea
• Skin irritation
• Mood changes

Additionally, chromium picolinate may interact with certain medications, including insulin, steroids, and thyroid medications. It’s crucial to discuss potential interactions with your healthcare provider before starting supplementation.

The Role of Chromium in Overall Health

Beyond its potential effects on blood sugar and appetite control, chromium plays a broader role in maintaining overall health. As an essential mineral, it contributes to various bodily functions and may offer additional benefits.

How does chromium contribute to general wellness?

Chromium is involved in the metabolism of macronutrients, including carbohydrates, proteins, and fats. It may also play a role in:

• Supporting heart health by helping to maintain healthy cholesterol levels
• Promoting cognitive function and potentially reducing the risk of age-related cognitive decline
• Supporting bone health and potentially reducing the risk of osteoporosis
• Enhancing muscle mass and strength when combined with resistance training

While more research is needed to fully understand these potential benefits, ensuring adequate chromium intake through diet or supplementation may contribute to overall health and well-being.

Natural Sources of Chromium in the Diet

While chromium picolinate supplements can be beneficial for some individuals, it’s important to consider natural dietary sources of chromium as well. Many foods contain this essential mineral, making it possible to meet your chromium needs through a balanced diet.

Which foods are rich in chromium?

Some of the best dietary sources of chromium include:

1. Broccoli
2. Grape juice
3. Whole grain products
4. Potatoes
5. Meat and poultry
6. Nuts, especially Brazil nuts
7. Green beans
8. Egg yolks
9. Brewer’s yeast
10. Some brands of beer

Incorporating a variety of these foods into your diet can help ensure adequate chromium intake without the need for supplements.

The Future of Chromium Picolinate Research

As interest in chromium picolinate continues to grow, researchers are exploring new potential applications and benefits of this supplement. Ongoing studies are investigating its effects on various aspects of health and wellness.

What areas of research are currently being explored?

Some of the emerging areas of chromium picolinate research include:

• Its potential role in managing polycystic ovary syndrome (PCOS)
• Its effects on athletic performance and body composition
• Its impact on mental health conditions such as depression and anxiety
• Its potential neuroprotective properties and role in cognitive function
• Its influence on longevity and healthy aging

As more studies are conducted, our understanding of chromium picolinate’s benefits and limitations will continue to evolve.

Making Informed Decisions About Chromium Picolinate Supplementation

With the growing body of research surrounding chromium picolinate, it’s important for individuals to make informed decisions about whether supplementation is right for them. While some studies show promising results, it’s crucial to approach any supplement regimen with caution and under the guidance of a healthcare professional.

How can you determine if chromium picolinate supplementation is appropriate for you?

Consider the following factors when deciding whether to incorporate chromium picolinate into your health routine:

1. Assess your current health status and any existing medical conditions, particularly diabetes or insulin resistance.
2. Evaluate your diet to determine if you’re getting adequate chromium from food sources.
3. Consult with a healthcare provider or registered dietitian to discuss potential benefits and risks based on your individual needs.
4. Review any medications you’re currently taking to check for potential interactions.
5. Consider starting with a lower dose and monitoring your body’s response before increasing to higher amounts.

Remember that while supplements can be beneficial, they should not replace a balanced diet and healthy lifestyle.

As research on chromium picolinate continues to evolve, it’s important to stay informed about the latest findings and recommendations. By working closely with healthcare professionals and making evidence-based decisions, individuals can harness the potential benefits of chromium picolinate while minimizing any potential risks.

Chromium Picolinate: What Are the Benefits?

Taking chromium picolinate may lower blood sugar and benefit the body’s response to insulin. You can get it from food and some supplements.

Chromium picolinate is a form of the mineral chromium that can be found in supplements.

Many of these products claim to improve nutrient metabolism and produce weight loss.

However, many people wonder about the safety and effectiveness.

This article will discuss several possible benefits of chromium picolinate and help you decide whether or not it is worth trying.

Chromium is a mineral that exists in several forms. Although one dangerous form can be found in industrial pollution, a safe form is found naturally in many foods (1).

This safe form, trivalent chromium, is typically considered essential, meaning that it must be obtained from the diet.

Although some researchers question whether this mineral is truly essential, it does serve several important functions in the body (2).

For example, it is part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body (3, 4).

Insulin, a molecule released by the pancreas, is important in your body’s processing of carbs, fat and protein (5).

Interestingly, the absorption of chromium in the intestines is very low, with less than 2.5% of ingested chromium being absorbed (1).

However, chromium picolinate is an alternate form of chromium that is absorbed better. For this reason, this type is commonly found in dietary supplements (3, 6).

Chromium picolinate is the mineral chromium attached to three molecules of picolinic acid (3).

Summary

Chromium is a mineral found in low doses in many foods. It plays a role in the metabolism of nutrients through its impact on the hormone insulin. Chromium picolinate is the form often found in dietary supplements.

In healthy people, the hormone insulin has an important role in signaling the body to bring blood sugar into the cells of the body.

In people with diabetes, there are problems with the body’s normal response to insulin.

Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes (7, 8).

One study found that 16 weeks of 200 μg/day of chromium was able to lower blood sugar and insulin while improving the body’s response to insulin (8).

Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements (9, 10).

Additionally, in a large study of over 62,000 adults, the likelihood of having diabetes was 27% lower in those who took dietary supplements containing chromium (11).

However, other studies of three or more months of chromium supplementation have not shown improved blood sugar in adults with type 2 diabetes (12).

What’s more, research in obese adults without diabetes found that 1,000 μg/day of chromium picolinate did not improve the body’s response to insulin (13).

In fact, a large examination of 425 healthy people found that chromium supplements did not alter sugar or insulin levels (14).

Overall, some benefits of taking these supplements have been seen in those with diabetes but not in every instance.

Summary

For those with diabetes, chromium supplements may be effective at improving the body’s response to insulin or lowering blood sugar. However, the results have been mixed, and these benefits have not typically been observed in those without diabetes.

Most people who have tried to lose weight and keep it off are familiar with feelings of hunger and strong food cravings.

As a result, many are interested in foods, supplements or medications that could help combat these urges.

Several studies have examined whether chromium picolinate may be useful in this capacity.

In an 8-week study, 1,000 μg/day of chromium (in the form of chromium picolinate) reduced food intake, hunger and cravings in healthy overweight women (15).

The researchers reported that the effects of chromium on the brain may have produced these effects.

Other research has examined people with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger.

An 8-week study assigned 113 people with depression to receive either 600 μg/day of chromium in the form of chromium picolinate or a placebo.

The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo (16).

Additionally, a small study observed possible benefits in people suffering from binge-eating disorder.

Specifically, doses of 600 to 1,000 μg/day may have led to reductions in the frequency of binge eating episodes and symptoms of depression (17).

Summary

Although limited evidence is available, some reports indicate that 600 to 1,000 μg/day of chromium picolinate may help reduce hunger, cravings and binge eating in some people.

Due to chromium’s role in nutrient metabolism and possible effects on eating behavior, several studies have examined whether it is an effective weight loss supplement.

One large analysis looked at 9 different studies including 622 overweight or obese people to get a complete picture of whether this mineral is useful for weight loss.

Doses of up to 1,000 μg/day of chromium picolinate were used in these studies.

Overall, this research found that chromium picolinate produced very small amounts of weight loss (2.4 pounds or 1.1 kg) after 12 to 16 weeks in overweight or obese adults.

However, the researchers concluded that the impact of this amount of weight loss was questionable and that the effectiveness of the supplement was still unclear (18).

Another in-depth analysis of available research on chromium and weight loss came to a similar conclusion (19).

After analyzing 11 different studies, the researchers found weight loss of only 1. 1 pounds (0.5 kg) with 8 to 26 weeks of chromium supplementation.

Numerous other studies in healthy adults have demonstrated no effect of this supplement on body composition (body fat and lean mass), even when combined with exercise (6).

Summary

Based on current evidence, chromium picolinate is not effective at producing meaningful weight loss in overweight or obese individuals. It appears to be even less effective in normal-weight individuals, even when combined with exercise.

Although chromium picolinate is typically found in dietary supplements, many foods contain the mineral chromium.

However, it is important to note that the agricultural and the manufacturing processes affect how much chromium is in foods (1).

Because of this, the actual chromium content of a particular food can vary, and there is no reliable database of the chromium content of foods. Furthermore, while many different foods contain this mineral, most contain very small amounts (1–2 μg per serving) (20).

In the United States, the recommended dietary reference intake (DRI) of chromium is 35 μg/day for adult men and 25 μg/day for adult women (20).

After the age of 50, the recommended intake decreases slightly to 30 μg/day for men and 20 μg/day for women.

Yet it’s important to note that these recommendations were developed using estimates of average intakes in specific populations. Because of this, they are fairly tentative (20).

Despite the uncertainty of the true chromium content of most foods and the tentative intake recommendations, chromium deficiency appears to be very rare (1).

In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium (1, 21).

Some research has reported that broccoli is high in chromium, with approximately 11 μg per 1/2 cup, while oranges and apples may contain approximately 6 μg per serving (1, 22).

Overall, consuming a balanced diet containing a variety of minimally processed foods may help you meet your chromium requirements.

Summary

Both the true chromium content of foods and the recommended intake of this mineral are tentative. However, chromium is found in low levels in many different foods, and deficiency is rare.

Due to the important roles of chromium in the body, many have wondered if consuming additional chromium as a dietary supplement is a good health strategy.

There Is Not a Specific Upper Limit for Chromium

Numerous studies have examined the effects of chromium on blood sugar control and weight loss (18, 19).

However, in addition to examining potential benefits of a particular nutrient, it is also important to consider whether there are any dangers to consuming too much.

The National Academy of Medicine often sets a tolerable upper intake level (UL) for particular nutrients. Exceeding this level may lead to toxicity or other health problems.

However, due to limited available information, no UL has been set for chromium (20).

Safety of Chromium Picolinate

Despite the lack of a formal UL, some researchers have questioned whether chromium picolinate, the form of the mineral often found in supplements, is actually safe.

Based on how this form of chromium is processed in the body, harmful molecules called hydroxyl radicals may be produced (3).

These molecules can damage your genetic material (DNA) and cause other problems (20).

Interestingly, although picolinate is a very popular form of chromium supplement, these negative effects in the body may only occur when this form is ingested (6).

In addition to these concerns, a case study reported serious kidney problems in a woman who took 1,200 to 2,400 μg/day of chromium picolinate for the purpose of weight loss (23).

Other isolated health problems have been associated with the intake of this supplement (6).

Is It Worth Taking?

In addition to possible safety concerns, chromium supplements may interact with some medications, including beta-blockers and non-steroidal anti-inflammatory drugs (NSAIDS) (1).

However, adverse effects that can be clearly linked to excess chromium are rare (20).

This may be partially due to the fact that many studies of chromium supplements have not reported whether any adverse events occurred (18).

Overall, due to questionable benefits and possible health concerns, it has been recommended that chromium picolinate not be taken as a dietary supplement (6).

If you want to consume this dietary supplement, it may be best to speak with your health care provider due to the possibility of unwanted effects or drug interactions.

Summary

There is no specific level of dietary chromium intake that is known to be harmful. However, although limited information is available, there are potential concerns that the picolinate form of chromium could produce negative effects in your body.

Chromium picolinate is the form of chromium commonly found in dietary supplements.

It may be effective at improving the body’s response to insulin or lowering blood sugar in those with diabetes. What’s more, it may help reduce hunger, cravings and binge eating.

However, chromium picolinate is not effective at producing meaningful weight loss.

Chromium deficiency appears to be rare, and there are concerns that the picolinate form of chromium could produce harmful effects in your body.

Overall, chromium picolinate is probably not worth taking for most people. If you want to take it, you should discuss the risks and benefits with an experienced healthcare provider.

Chromium Picolinate: What Are the Benefits?

Taking chromium picolinate may lower blood sugar and benefit the body’s response to insulin. You can get it from food and some supplements.

Chromium picolinate is a form of the mineral chromium that can be found in supplements.

Many of these products claim to improve nutrient metabolism and produce weight loss.

However, many people wonder about the safety and effectiveness.

This article will discuss several possible benefits of chromium picolinate and help you decide whether or not it is worth trying.

Chromium is a mineral that exists in several forms. Although one dangerous form can be found in industrial pollution, a safe form is found naturally in many foods (1).

This safe form, trivalent chromium, is typically considered essential, meaning that it must be obtained from the diet.

Although some researchers question whether this mineral is truly essential, it does serve several important functions in the body (2).

For example, it is part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body (3, 4).

Insulin, a molecule released by the pancreas, is important in your body’s processing of carbs, fat and protein (5).

Interestingly, the absorption of chromium in the intestines is very low, with less than 2.5% of ingested chromium being absorbed (1).

However, chromium picolinate is an alternate form of chromium that is absorbed better. For this reason, this type is commonly found in dietary supplements (3, 6).

Chromium picolinate is the mineral chromium attached to three molecules of picolinic acid (3).

Summary

Chromium is a mineral found in low doses in many foods. It plays a role in the metabolism of nutrients through its impact on the hormone insulin. Chromium picolinate is the form often found in dietary supplements.

In healthy people, the hormone insulin has an important role in signaling the body to bring blood sugar into the cells of the body.

In people with diabetes, there are problems with the body’s normal response to insulin.

Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes (7, 8).

One study found that 16 weeks of 200 μg/day of chromium was able to lower blood sugar and insulin while improving the body’s response to insulin (8).

Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements (9, 10).

Additionally, in a large study of over 62,000 adults, the likelihood of having diabetes was 27% lower in those who took dietary supplements containing chromium (11).

However, other studies of three or more months of chromium supplementation have not shown improved blood sugar in adults with type 2 diabetes (12).

What’s more, research in obese adults without diabetes found that 1,000 μg/day of chromium picolinate did not improve the body’s response to insulin (13).

In fact, a large examination of 425 healthy people found that chromium supplements did not alter sugar or insulin levels (14).

Overall, some benefits of taking these supplements have been seen in those with diabetes but not in every instance.

Summary

For those with diabetes, chromium supplements may be effective at improving the body’s response to insulin or lowering blood sugar. However, the results have been mixed, and these benefits have not typically been observed in those without diabetes.

Most people who have tried to lose weight and keep it off are familiar with feelings of hunger and strong food cravings.

As a result, many are interested in foods, supplements or medications that could help combat these urges.

Several studies have examined whether chromium picolinate may be useful in this capacity.

In an 8-week study, 1,000 μg/day of chromium (in the form of chromium picolinate) reduced food intake, hunger and cravings in healthy overweight women (15).

The researchers reported that the effects of chromium on the brain may have produced these effects.

Other research has examined people with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger.

An 8-week study assigned 113 people with depression to receive either 600 μg/day of chromium in the form of chromium picolinate or a placebo.

The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo (16).

Additionally, a small study observed possible benefits in people suffering from binge-eating disorder.

Specifically, doses of 600 to 1,000 μg/day may have led to reductions in the frequency of binge eating episodes and symptoms of depression (17).

Summary

Although limited evidence is available, some reports indicate that 600 to 1,000 μg/day of chromium picolinate may help reduce hunger, cravings and binge eating in some people.

Due to chromium’s role in nutrient metabolism and possible effects on eating behavior, several studies have examined whether it is an effective weight loss supplement.

One large analysis looked at 9 different studies including 622 overweight or obese people to get a complete picture of whether this mineral is useful for weight loss.

Doses of up to 1,000 μg/day of chromium picolinate were used in these studies.

Overall, this research found that chromium picolinate produced very small amounts of weight loss (2. 4 pounds or 1.1 kg) after 12 to 16 weeks in overweight or obese adults.

However, the researchers concluded that the impact of this amount of weight loss was questionable and that the effectiveness of the supplement was still unclear (18).

Another in-depth analysis of available research on chromium and weight loss came to a similar conclusion (19).

After analyzing 11 different studies, the researchers found weight loss of only 1.1 pounds (0.5 kg) with 8 to 26 weeks of chromium supplementation.

Numerous other studies in healthy adults have demonstrated no effect of this supplement on body composition (body fat and lean mass), even when combined with exercise (6).

Summary

Based on current evidence, chromium picolinate is not effective at producing meaningful weight loss in overweight or obese individuals. It appears to be even less effective in normal-weight individuals, even when combined with exercise.

Although chromium picolinate is typically found in dietary supplements, many foods contain the mineral chromium.

However, it is important to note that the agricultural and the manufacturing processes affect how much chromium is in foods (1).

Because of this, the actual chromium content of a particular food can vary, and there is no reliable database of the chromium content of foods. Furthermore, while many different foods contain this mineral, most contain very small amounts (1–2 μg per serving) (20).

In the United States, the recommended dietary reference intake (DRI) of chromium is 35 μg/day for adult men and 25 μg/day for adult women (20).

After the age of 50, the recommended intake decreases slightly to 30 μg/day for men and 20 μg/day for women.

Yet it’s important to note that these recommendations were developed using estimates of average intakes in specific populations. Because of this, they are fairly tentative (20).

Despite the uncertainty of the true chromium content of most foods and the tentative intake recommendations, chromium deficiency appears to be very rare (1).

In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium (1, 21).

Some research has reported that broccoli is high in chromium, with approximately 11 μg per 1/2 cup, while oranges and apples may contain approximately 6 μg per serving (1, 22).

Overall, consuming a balanced diet containing a variety of minimally processed foods may help you meet your chromium requirements.

Summary

Both the true chromium content of foods and the recommended intake of this mineral are tentative. However, chromium is found in low levels in many different foods, and deficiency is rare.

Due to the important roles of chromium in the body, many have wondered if consuming additional chromium as a dietary supplement is a good health strategy.

There Is Not a Specific Upper Limit for Chromium

Numerous studies have examined the effects of chromium on blood sugar control and weight loss (18, 19).

However, in addition to examining potential benefits of a particular nutrient, it is also important to consider whether there are any dangers to consuming too much.

The National Academy of Medicine often sets a tolerable upper intake level (UL) for particular nutrients. Exceeding this level may lead to toxicity or other health problems.

However, due to limited available information, no UL has been set for chromium (20).

Safety of Chromium Picolinate

Despite the lack of a formal UL, some researchers have questioned whether chromium picolinate, the form of the mineral often found in supplements, is actually safe.

Based on how this form of chromium is processed in the body, harmful molecules called hydroxyl radicals may be produced (3).

These molecules can damage your genetic material (DNA) and cause other problems (20).

Interestingly, although picolinate is a very popular form of chromium supplement, these negative effects in the body may only occur when this form is ingested (6).

In addition to these concerns, a case study reported serious kidney problems in a woman who took 1,200 to 2,400 μg/day of chromium picolinate for the purpose of weight loss (23).

Other isolated health problems have been associated with the intake of this supplement (6).

Is It Worth Taking?

In addition to possible safety concerns, chromium supplements may interact with some medications, including beta-blockers and non-steroidal anti-inflammatory drugs (NSAIDS) (1).

However, adverse effects that can be clearly linked to excess chromium are rare (20).

This may be partially due to the fact that many studies of chromium supplements have not reported whether any adverse events occurred (18).

Overall, due to questionable benefits and possible health concerns, it has been recommended that chromium picolinate not be taken as a dietary supplement (6).

If you want to consume this dietary supplement, it may be best to speak with your health care provider due to the possibility of unwanted effects or drug interactions.

Summary

There is no specific level of dietary chromium intake that is known to be harmful. However, although limited information is available, there are potential concerns that the picolinate form of chromium could produce negative effects in your body.

Chromium picolinate is the form of chromium commonly found in dietary supplements.

It may be effective at improving the body’s response to insulin or lowering blood sugar in those with diabetes. What’s more, it may help reduce hunger, cravings and binge eating.

However, chromium picolinate is not effective at producing meaningful weight loss.

Chromium deficiency appears to be rare, and there are concerns that the picolinate form of chromium could produce harmful effects in your body.

Overall, chromium picolinate is probably not worth taking for most people. If you want to take it, you should discuss the risks and benefits with an experienced healthcare provider.

Chromium picolinate. Toxic and harmful or useful and effective?

Contents:

➦Effects of chromium picolinate on the body

➦How much to take chromium picolinate

➦Chromium picolinate in supplements

➦Chromium mineral in products

➦Can chromium picolinate be used in children

➦Chromium picolinate causes cancer ?

➦Chromium Picolinate Harm

Scientists are constantly discovering new aspects among the complex interactions of various chemicals involved in the reactions of the human body. Useful and harmful dosages, recommended regimens, indications and contraindications are specified. The last such outbreak was over the toxicity and harmfulness of its food form of chromium, chromium picolinate. Before we get into the near facts, let’s focus on toxicity itself.

Toxicity is a term used primarily to characterize poisonous substances. Its most important feature is dose-dependence. Simply put, it is the dose that determines whether a substance is neutral, beneficial, or poisonous. Many poisons are the most valuable medicinal substances when introduced into the human body in microscopic doses.

A small amount of honey is useful and even curative, but large and frequent doses can cause a wide range of disorders. The battle of opinions about the toxicity of chromium picolinate is from the same row. As a metal, it does not pose any danger to the human body. Moreover, it can be extremely useful and well absorbed as a dietary supplement: citrate, picolinate, chloride and chromium polynicotinate.

Effects of chromium picolinate on the body

The main function of this mineral is to regulate blood glucose levels. It does not increase insulin levels, but enhances the effectiveness of any available insulin. Insulin regulates blood sugar levels, controls the rate of absorption of certain amino acids into the bloodstream, and is one of the most powerful anabolic hormones in the body. Since chromium increases the effectiveness of insulin, it also promotes protein synthesis. Regular intake of the mineral reduces the intensity of fat synthesis in the human body, reduces appetite, thereby contributing to natural weight loss.

The substance itself is not a stimulant and does not affect the central nervous system. It increases the storage of glycogen in the liver, which affects the appetite control center of the brain, stopping the constant hunger impulse. Doctors do not recommend taking it to pregnant women and nursing mothers. Since chromium facilitates the transport of glucose, amino acids and fatty acids to our cells, athletes require higher doses of the substance than the average person. However, the anabolic effect of this element is still the subject of controversy. Some discover it on themselves, others do not.

How much to take chromium picolinate

Researchers at Mercy Hospital in San Diego, USA found that healthy adults who took 200 micrograms of chromium daily had a very significant reduction in total cholesterol levels. The results of this and other studies suggest that the metal may be beneficial for those suffering from various heart conditions. By increasing glucose tolerance, it is able to raise energy potential and enhance endurance. The mineral actively fights irritability, fatigue, nighttime leg muscle cramps.

Like most supplements, the mineral must be taken with food. It works as a modulator in the metabolism of other substances. The dosage of chromium must be clearly regulated, otherwise its intake can be harmful to the body. Do not exceed 400 micrograms daily, and this dose should be divided into two 200 microgram or four 100 microgram doses.

Chromium picolinate in additives

Chromium picolinate is the most commonly used food supplement. The body needs small amounts of trace elements, unlike minerals. However, their importance cannot be underestimated. They are indispensable components of the enzymatic functioning of the body.

The first chromium supplements hit the market in the form of brewer’s yeast tablets and became popular with Muscle Beach bodybuilders in the fifties and sixties. Then it turned out that brewer’s yeast is a rather poor source of the mineral, less than half of it is contained in its biologically active form. The current chromium picolinate is a complex form of chromium and picolinic acid, one of the metabolites of the amino acid tryptophan.

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Chromium mineral in

products

Even though we eat a variety of foods every day. The mineral content in them is insignificant – from 1 to 2 micrograms. The recommended daily allowance for chromium is 35 micrograms for men and 25 micrograms for women. Special attention should be paid to people over 50 years of age, for them the amount of substance consumed should be less than 5 mcg.

The highest amount of chromium is found in broccoli, a cup of green vegetable almost meets the daily requirement of 25 micrograms. Almost 6 micrograms of the substance can be found in one large apple. It is important to consider that the mineral itself is poorly absorbed by the intestines, acting along with food. Its digestibility is only 2.5 percent of the total mineral content.

Can chromium picolinate be given to children

The preparation is a dietary supplement necessary for the body. It is able to maintain the required level of sugar in the blood and has good digestibility. Usually it is not recommended for children under 16, in rare cases up to 12, and for the elderly over 65. An overdose of chromium can have unpleasant consequences, and the doctor must calculate the exact amount after a diagnosis of its deficiency.

Often, if children eat enough vegetables and fruits, they do not suffer from chromium deficiency in the body. Parents choose this dietary supplement based on its ability to improve insulin resistance. For diabetic children, the substance should be taken only after the recommendation of a doctor, and for reducing sugar addiction, this is not the best choice for a small child.

Does chromium picolinate cause cancer?

Some laboratory research found that chromium preparations at a dosage of three thousand (!) times the equivalent of a dose of 200 micrograms did lead to chromosomal damage to tissue cells in experimental animals. It has been proven that a significant excess of the dosage of the substance can cause cancerous mutations. Such figures were obtained when the dose was exceeded by several thousand times, so there is no evidence that even a double or five times the dose will lead to similar consequences. Another study showed that the mineral is supposedly able to accumulate in the body and reach levels that are already becoming harmful. However, this is unverified information, since chromium is actively excreted from the body as it interacts with insulin.

Harmful chromium picolinate

American nutrition scientists believe that in the current conditions, most people, especially those who do not pay attention to quality nutrition, doom themselves to chromium-deficient diets. From this it follows that taking supplements with chromium picolinate becomes almost the only way out of this situation. Moreover, the toxicity of this dietary supplement has only been found at doses that cannot be obtained simultaneously with conventional dietary supplements. Usually one capsule contains about 200 micrograms, which is a thousand times less than the dose harmful to the body.

Chromium picolinate – description of the substance, pharmacology, use, contraindications, formula

Contents

• Structural formula

• Russian name

• English name

• Latin name

• chemical name

• Gross formula

• Pharmacological group of the substance Chromium picolinate

• Nosological classification

• CAS code

• pharmachologic effect

• Pharmacology

• Application of Chromium Picolinate

• Contraindications

• Side effects of chromium picolinate

• Dosage and administration

• Precautionary measures

• special instructions

Structural formula

Russian name

Chromium picolinate

English name

Chromium picolinate

Latin name

Chromii picolinas ( genus Chromii picolinatis)

Chemical name

Chromium (III) tris(2-pyridinecarboxylate-N ¹ -O ² )

Gross formula

C ₁₈ H ₁₂ CrN ₃ O ₆ 90 003

Pharmacological group of substance Chromium picolinate

Macro- and microelements

Nosological classification

ICD-10 code list

• E61. 4 Chromium deficiency

• E63 Physical and mental overload

• I25 Chronic ischemic heart disease

CAS code

14639-25-9

Pharmacological action

Pharmacological action –

replenishing chromium deficiency .

Pharmacology

Enhances the action of insulin. The requirement for chromium is approximately 1 µg/day. Given the fact that trivalent chromium is very poorly absorbed from the gastrointestinal tract (1–3%), adult intake of 50–200 mcg/day is considered adequate. Chromium deficiency is manifested by a decrease in glucose tolerance and the development of peripheral neuropathy, incl. in patients on long-term parenteral nutrition. The administration of trivalent chromium at a dose of 150–250 µg/day to such patients was accompanied by an increase in glucose tolerance and a reduction in the manifestations of peripheral neuropathy.

In experimental animals, signs of a deficiency of trivalent chromium are eliminated when brewer’s yeast containing the “glucose tolerance factor” is included in the diet (later, trivalent chromium – CrCl ₃ ) was established as a biologically active factor in brewer’s yeast. The biological activity of chromium, which is manifested in the regulation of glucose tolerance, is still unexplained. Moreover, it has been established that chromium is neither a component of the insulin receptor subunits, nor a secondary (additional) chromoprotein for insulin binding, nor a secondary intracellular mediator of insulin action. Presumably, chromium forms a complex with insulin, which increases the activity of the latter.

Causes skin irritation when administered parenterally in high doses. It affects lipid metabolism, nucleic acid metabolism and hormonal balance of the thyroid gland.

Occupational exposure to hexavalent chromium (CrO ₃ ) has been reported to cause skin, lung and gastrointestinal irritation, nasal septal perforation and lung carcinoma.

Chromium picolinate

Chromium deficiency (long-term stay on total parenteral nutrition or refined food only), increased physical activity, coronary artery disease (as part of complex therapy).

Contraindications

Hypersensitivity.

Side effects of the substance Chromium picolinate

Allergic reactions.