The Role of Chromium in Metabolism and Weight Management

Chromium: A Vital Nutrient

Chromium is a trace element found in rocks, soil, and water. It plays an essential role in human metabolism, as it is used in the chemical reactions that break down all the food macronutrients: fats, carbohydrates, and proteins. In addition, chromium helps the hormone insulin do its job, which is to lower blood glucose—a function that is commonly impaired in overweight and obese people.  

Chromium is also thought to act as a thermogenic, increasing body temperature and resting energy expenditure. Consequently, it is believed that dietary supplementation with chromium, usually in the form of either chromium picolinate or chromium nicotinate, could be helpful for weight loss.

Chromium Supplements: Potential Benefits

Choosing the Right Chromium Supplement

Commonly sold chromium supplements are either Chromium Picolinate, which is combined with picolinic acid, or Chromium Nicotinate, which is combined with vitamin B3 (niacin). The available research tends to favor chromium nicotinate for helping with weight loss and risk factor modification, finding that chromium nicotinate can enhance fat loss and muscle retention when combined with a diet and exercise plan. 

In contrast, at least one study has found 1000ug/day of chromium picolinate to be ineffective for weight loss. A review analyzing multiple investigations on the effects of chromium picolinate supplementation concluded that there was only evidence of a weak (average weight loss of about 1.1 kg) effect. There is even some evidence that chromium picolinate without exercise can produce weight gain. 

Dosage Recommendations: How Much Chromium Do You Need?

Therapeutic doses of 600 ug/day of chromium nicotinate have been successfully used to assist weight loss. Chromium picolinate has been used in doses from 200 to 1000 ug/day with no dose-related effect noticed. There is no evidence that taking higher doses of chromium would have a beneficial effect.

 Safety and Side Effects of Chromium Supplements

Chromium supplements are generally well-tolerated, with rare side effects of stomach upset and headaches. However, there are some cautions. Chromium supplementation in non-obese subjects was found to decrease insulin sensitivity, which is bad for metabolic health.

In the United States, dietary supplements are not subject to strict government regulation. Consumers are best served by looking for supplements with NSF or USP labels, which are industry-regulated and guarantee that dietary supplements are free of banned substances and that the contents of the package match the labeled ingredients. 

Further, dietary supplements may be a useful tool to assist weight loss and help one achieve optimal health. These supplements are only an addition to a sound diet and exercise routine. It is wisest to consult your physician or a dietitian before adding a dietary supplement to your routine.

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