Chromium picolinate is a nutritional supplement that is indicated to complement the treatment of diabetes or insulin resistance. It contains picolinic acid and chromium, which help to regulate glucose and insulin levels in the blood.
This supplement can also be used to reduce appetite and overeating, leading to weight loss. It should be used as directed by a doctor or registered dietitian to achieve this purpose, and incorporated into an active lifestyle with a healthy, balanced diet.
Chromium picolinate can be purchased in capsule form at pharmacies or natural health stores. It should only be used under the monitoring of a doctor or registered dietitian, who will indicate the appropriate dosing and form of this supplement.
How it works
Chromium is an essential trace mineral that supports insulin function. In the body, trivalent chromium (Cr3+) binds to a protein called apochromodulin, forming chromodulin. When insulin binds to its receptor, chromodulin enhances insulin signaling by increasing the activity of the insulin receptor's tyrosine kinase. This action helps improve the uptake of glucose by cells.
Chromium picolinate is more easily absorbed than other chromium salts, because the picolinate molecule improves the bioavailability of trivalent chromium. Nonetheless, only a small fraction of dietary chromium is absorbed, and excess amounts are eliminated through urine.
Health benefits
Chromium picolinate is indicated for cases of chromium deficiency. However, some studies have shown that this supplement may have many health benefits, and may be used for:
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Regulating blood sugar levels
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Complementing the treatment of diabetes or insulin resistance
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Regulating LDL cholesterol and triglyceride levels
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Preventing heart disease
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Reducing appetite and eating compulsions
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Improving the metabolism of protein, carbohydrates and fats
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Increasing muscle mass
Although it may offer health benefits, more studies are needed to support them. Therefore, this supplement should only be used as directed by a doctor or registered dietitian.
It is also important to highlight that the use of chromium picolinate should not substitute the treatment prescribed by your doctor.
Clinical uses
Chromium picolinate can be prescribed by your health care provider to enhance the medical treatment of several conditions:
1. Polycystic ovary syndrome (PCOS)
Chromium picolinate may help reduce insulin resistance in women with PCOS. Studies have shown that daily doses of 200 to 1000 mcg can improve ovulation, lower insulin levels, reduce HOMA-IR, and decrease BMI and free testosterone levels over 8 to 24 weeks.
2. Metabolic syndrome
Although some studies do not show consistent benefits, certain trials using 400 to 1000 mcg/day of chromium picolinate have shown improvements in insulin resistance and lipid profiles in people with metabolic syndrome.
3. Dyslipidemia
Chromium picolinate may reduce total cholesterol, LDL cholesterol, and triglyceride levels while slightly increasing HDL cholesterol. These effects may be more pronounced in people with type 2 diabetes or insulin resistance.
Can chromium picolinate promote weight loss?
Chromium picolinate may promote weight loss, as it can reduce appetite and eating compulsions, leading to a decreased overall calorie intake.
However, the results of some scientific studies done in obese or overweight patients show that weight loss is not conclusive, as the amount of weight loss was insignificant. A meta-analysis found an average reduction of about 1.1 kg over 12 to 16 weeks, which may not be clinically meaningful.
It is important to highlight that chromium picolinate use should be monitored by a doctor or registered dietitian, and does not replace regular exercise and a healthy diet when trying to achieve weight loss.
How to take
Chromium picolinate should be taken orally with a cup of water, preferably before one of your main meals.
The recommended dose is 1 capsule per day. The duration of use should be ordered by a health care professional.
Some scientific studies show that the duration of use depends on the health goal, and can vary between 4 weeks and 6 months. The dose can also vary, from 25 to 1000 mcg per day.
Nonetheless, the recommended daily dose should remain between 50 to 300 mcg per day. Athletes, people who are overweight or obese, or people with high cholesterol or triglyceride levels may be suggested a dose of 100 to 700 mcg per day for about 6 weeks, depending on your doctor's prescription.
It is generally advised to avoid taking more than 200 mcg/day without medical supervision, as higher doses may increase the risk of side effects or interactions with other medications.
Possible side effects
The most common side effects that may occur during chromium picolinate use include:
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Headache
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Insomnia
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Diarrhea
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Nausea
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Stomach pain
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Vomiting
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Liver problems
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Anemia
This supplement is mostly well tolerated, with side effects occurring infrequently.
Diabetics should speak with their doctor before using this supplement, as it may be necessary to adjust the doses of any hypoglycemic medications. In these cases, it may also be necessary to control blood glucose levels during use to avoid drops in blood sugar.
Drug interactions
Chromium picolinate may interact with the following medications:
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Insulin: May increase the risk of hypoglycemia when taken together
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Metformin: May have additive effects on blood glucose regulation
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Levothyroxine: Chromium may reduce the absorption of this thyroid medication
To reduce interaction risks, it is recommended to take chromium picolinate at a different time of day than these medications.
Contraindications for use
Chromium picolinate should not be used by children under 12 years of age, nor by people who have kidney failure, severe liver disease, or thyroid problems. It should not be taken by those who are being treated with corticosteroids, such as fluticasone, prednisone, prednisolone or beclomethasone.
In addition, this supplement should not be used by people who are allergic to picolinic acid, chromium, or any other component in the supplement's formula.
The use of chromium picolinate is also not recommended for pregnant or breastfeeding women, as it is not known whether it can harm the fetus or baby. In these cases, this supplement should only be used if recommended by your doctor.
It is also important to distinguish between trivalent chromium (Cr3+), the safe nutritional form, and hexavalent chromium (Cr6+), a toxic form found in industrial pollution. Chromium picolinate contains the safe trivalent form.
Food sources of chromium
Chromium is naturally present in many foods, although amounts may vary. Some good dietary sources include:
Adequate intake
The Adequate Intake (AI) levels for chromium in the US are as follows:
These values are based on typical intakes observed to be sufficient to meet the needs of healthy individuals.