When chromium picolinate first hit health food store shelves, manufacturers claimed it was the next miracle weight loss pill. It was said to “magically melt away” fat without exercise or dieting. Naturally, people flocked to stores in droves, all looking to this essential trace mineral as an easy way to shed those extra pounds. Although the claims are not entirely false, the Federal Trade Commission (FTC) cracked down heavily on manufacturers stating they were making unsubstantiated claims. Today, chromium picolinate is still found in many weight loss supplements, however under the Dietary Supplement Health and Education Act (DSHEA), manufacturers can only state that chromium “Maintains and Promotes” weight loss.

Assertions that chromium aids in weight loss most likely stem from studies done in the early 1980s which suggest that taking 200mcg of chromium each day could not only reduce body fat, but also increase muscle mass. Since then however, studies on the actual effectiveness of this mineral as a weight loss agent have been spilt. Any positive effect on weight according to researchers is essentially associated with chromium’s involvement in glucose metabolism and insulin regulation.

It is claimed to be the strongest mineral to help convert sugar into energy before it becomes unwanted fat in your body and thereby helps to reduce weight. As well, chromium is also thought to maintain normal levels of cholesterol and other lipids within the body.

Early advertising claims touted chromium as miracle fat burner, however these claims, according to some studies, are highly exaggerated. Research results are generally mixed on the subject; some purporting exercise and diet are just as effective as chromium in most weight-loss cases. In contrast, a 1988 study of 122 people who were given 400 mcg of chromium picolinate per day, found that after three months, those using the chromium had lost 6 pounds of body fat compared to the placebo group who had only lost 3 pounds.¹ Overall, research concludes that chromium may be most useful for those dieters looking to also regulate their blood sugar levels and/or decrease their appetite, especially cravings for sweet foods.

In 1957, glucose tolerance factor (GTF) was identified. GTF is a compound that aids in insulin synthesis, a hormone necessary to convert the sugar and starches contained in food into a useable fuel or energy source for the body. People with diabetes either cannot produce enough of this hormone or they cannot effectively use the insulin they do produce, resulting in dangerous levels of sugar buildup in the blood stream. Researchers have since found that chromium is an active ingredient in GTF.

The majority of studies on the effectiveness of chromium have been done in the area of diabetes especially in cases of type 2 diabetes. Those suffering from this condition cannot utilize the insulin secreted by the pancreas; the cells simply do not respond to it. Researchers have found that GTF is vital for increasing the cell’s sensitivity to insulin, thereby promoting the synthesis necessary for regulating blood sugar levels. Since they have also found that chromium is an integral part of the GTF molecule makeup, they believe that this mineral, when used as a supplement in diabetics, can work to bring sugar levels back within normal range. It is also thought that the chromium helps transporting glucose from the blood into the cells for use as energy, and thereby prevents it from converting to fat.

Some double blind studies have found that individuals using chromium have also been able to decrease the dosage of their diabetes medications.² Adding niacin to the mix, according to researchers, may also enhance the positive effects of chromium. Although further research is required, it is believed that chromium could also prevent hypoglycemia (low blood sugar) in healthy people. Those who have ever felt their blood sugar drop will know the feelings of fatigue, irritability and headache that accompany this condition. Chromium supplementation may help to lessen the likelihood of these symptoms occurring.

Although there is still some controversy, studies have shown that chromium can reduce LDL (bad) cholesterol levels by almost 20 percent while improving HDL (good) levels, most effectively however, in those already suffering from elevated cholesterol levels. ³ As well, chromium has shown some promise in laboratory studies of high blood pressure.

Chromium is quite popular among weight trainers and body builders. It is frequently found in nutritional sports supplements claiming it promotes muscle mass and aids in ‘sculpting’ the body. Studies to date however, do not support these claims, although anecdotal evidence may suggest otherwise.⁴

Chromium supplements could also theoretically enhance the effectiveness of diabetes mediations. For example in cases where people are taking motorman® or sulfonylureas, pharmaceuticals used to treat type 2 diabetes, they have been able to reduce their daily insulin requirements. Some drug interactions are also possible when using chromium. Antacids, especially those containing calcium carbonate, can reduce the absorption rate of chromium If you are taking any type of medication however, it is always best to consult a health professional before adding supplements or herbs as they are known in some instances, to cause adverse reactions.

For a short term use Chromium Picolinate adverse effects are not all noticeable; however, studies have noted few reports of irregular hear beats, and also few studies have found chromium picolinate to cause changes in sleep patterns.

Chromium picolinate, the most recognized form, has recently come under fire as a possible toxin. Although no conclusive studies have been reported yet, many reports have suggested that this particular form of chromium when used as a supplement has adverse effects including, memory loss, anemia and even DNA damage.

In a 1999 study done by University of Alabama, the researchers found when Chromium picolinate is taken in combination with ascorbic acid in vitamin C supplements, the Chromium Picolinate may cause DNA damage, and possibly lead to cancer.

This area still lacks long term extensive research to really show what kind of long term effects chromium picolinate may have on Human DNA and also the possibilities of increased risk of cancer.

Laboratory test-tube studies suggest that chromium picolinate does in fact cause DNA to break apart in certain cells, a situation that researchers believe could lead to both genetic mutations and cancer.

One particularly Dartmouth study, which consequently made a few headlines, showed that in a laboratory controlled situation, chromium picolinate when absorbed into ovarian cells caused the chromosomal DNA to break apart.⁵

High does of chromium picolinate have also been known to result in kidney toxicity, specifically after individuals ingested 1,200 mcg per day over time periods ranging from 48 hours to 5 months.

It should be noted that chromium picolinate is the only form of chromium to show these adverse effects. In fact the Dartmouth study also suggests that the other salts, chromium nicotinate and chromium chloride did not produce the same damaging DNA results as did the picolinate. Pregnant or breast feeding women should avoid Chromium Picolinate.

It is advisable therefore, that until further research is conducted, to avoid chromium picolinate, especially since research indicates that the other forms, such as chromium nicotinate, chromium amino acid chelates, and chromium enriched yeast are equally absorbed by the body and have the same beneficial effects. Chromium chloride however, in comparison to other forms, has a very low absorption rate making it a less viable alternative although it is still a better choice than chromium picolinate.

Chromium is available naturally in a variety of food sources including brewer’s yeast, organ meats, lean processed meats, cheeses, pork kidney, molasses, spices, oatmeal, nuts, prunes, whole grain breads and cereals (some bran), asparagus, mushrooms and beer. For the most part, fruits and vegetables and any refined or processed foods (except for meat) are quite low in chromium.

Chromium in its original form, is not absorbed well by the body and as such, most chromium is bound with other supplements including salts or vitamins like niacin. Commercial supplements appear on stores shelves as chromium nicotinate, chromium chloride and chromium picolinate. Chromium enriched yeast is also very common.

There is no recommended daily allowance for chromium, but the “safe and adequate” amount is 50 to 200 mcg per day. Natural sources, like chromium enriched yeast are better absorbed than salt forms. One ounce of brewer’s yeast for example, provides roughly between 100 to 200 mcg of chromium. For the best results when taking chromium in any form, combine vitamin C rich foods or supplements to enhance the absorption level of the chromium. Too little chromium can lead to fluctuating blood sugar levels and too much of this mineral (1,000 mcg a day over an extended time period) in extreme cases can result in arrhythmia or liver and kidney failure. As well, it is possible that zinc absorption can be negatively affected by excessive chromium intakes.

Chromium picolinate is a rather cheap supplement, and you can get it online for around $10 bucks or less.

References:

1. Blank HM, Khan LK, Serdula MK, “Use of nonprescription weight loss products, results from a multistate survey”. JAMA, 2001;286(8):930-935.
2. Anderson R. “Elevated intake of supplemental chromium improved glucose and insulin variables in individuals with type 2 diabetes”, Diabete,. 1997;46:1786-1791.
3. Press RI, Geller J, Evans GW, “The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects”, Western J Med, 1993;152:41-45.
4. Livolsi JM, Adams GM, Laguna PL, “The effect of chromium picolinate on muscular strength and body composition in women athletes”, J Strength Cond Res, 2001;15(2):161-166.
5. Cerulli J, Grabe DW, Gauthier I, Malone M, McGoldrick MD, “Chromium picolinate toxicity”, Ann Pharmacother, 1998 Apr;32(4):428-31.