Sources: Chromium is found in drinking water, especially hard water, but concentrations vary greatly. The most concentrated sources of chromium are brewer's yeast (not nutritional or torula yeast) and calf liver. Other good sources of chromium are whole-wheat bread, wheat bran, and rye bread.

Useful in treatment of:

Diabetes; Solid evidence shows that chromium is useful in the treatment of diabetes. In one study, people with diabetes were given either 200 mcg or 1000 mcg of chromium picolinate, or a placebo.Individuals taking 1,000 mcg showed marked improvements in blood sugar levels. Lesser but still significant benefits were also seen in the 200-mcg group but not in the placebo group.¹³ Other studies have also shown positive results,^14,15 and these outnumber the negative studies.¹⁶ It may also be useful in gestational (pregnancy-related) diabetes.¹⁷

Several studies have found that chromium supplementation can improve mild abnormalities in blood sugar control,^18,19,20 although one study found no benefit.²¹

Weight Loss: Recent evidence suggests that chromium may be an effective aid in weight loss.

A 3-month double-blind study of 122 moderately overweight individuals attempting to lose weight found that 400 mcg of chromium daily resulted in an average loss of 6.2 pounds of body fat, as opposed to 3.4 pounds in the placebo group. There was no loss of lean body mass.²² These results suggest that chromium can help you lose body fat without losing muscle. It may work by helping the body process its insulin more effectively.

However, in one small double-blind placebo-controlled study, chromium picolinate at a dose of 400 mcg actually led to weight gain in young obese women.²³ When combined with exercise training, chromium picolinate produced no net effect. Interestingly, 400 mcg of chromium nicotinate combined with exercise did induce weight loss.

Safety Issues:

Chromium appears to be safe when taken at a dosage of 50 to 200 mcg daily.²⁴ Side effects appear to be rare.

However, chromium is a heavy metal and might conceivably build up and cause problems if taken to excess. Recently, there have been a few reports of kidney damage in people who took a relatively high dosage of chromium: 1,200 mcg or more daily for several months.^25,26

For this reason, the dosage found most effective for individuals with type 2 diabetes—1,000 mcg daily—might present some health risks. It would be advisable to seek medical supervision if you want to take more than 200 mcg daily.

Also, keep in mind that if you have diabetes and chromium is effective, you may need to cut down your dosage of any medication you take for diabetes. Medical supervision is advised.

There has been one report of a severe skin reaction caused by chromium picolinate.²⁷

Concerns have also been raised over the use of the picolinate form of chromium in individuals suffering from affective or psychotic disorders, because picolinic acids can change the levels of neurotransmitters.²⁸ There are also concerns, still fairly theoretical, that chromium picolinate could cause adverse effects on DNA.²⁹

The maximum safe dosages of chromium for young children, women who are pregnant or nursing, or those with severe liver or kidney disease have not been established.

Interactions You Should Know About
If you are taking:

* Calcium carbonate supplements or antacids: You may need extra chromium. You should also separate your chromium supplement and your doses of these substances by at least 2 hours, because they may interfere with chromium's absorption.

* Oral diabetes medications or insulin: Seek medical supervision before taking chromium because you may need to reduce your dose of these medications.

* Beta-blockers: Chromium supplementation may improve levels of HDL ("good") cholesterol.

References:

¹Mertz W. Chromium in human nutrition: A review. J Nutr 123: 626–633, 1993.
²Mertz W. Chromium in human nutrition: A review. J Nutr 123: 626–633, 1993.
³Seaborn C and Stoecker B. Effects of antacid or ascorbic acid on tissue accumulation and urinary excretion of chromium. Nutr Res 10: 1401–1417, 1990.
⁴Anderson RA, Cheng N, Bryden NA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes. Diabetes 46: 1786–1791, 1997.
⁵Jovanovic L, et al. Chromium supplementation for women with gestational diabetes mellitus. J Trace Elem Med Biol 12: 91–97, 1999.
⁶Anderson RA, et al. Chromium supplementation of human subjects: effects on glucose, insulin and lipid parameters. Metabolism 32: 894–899, 1983.
⁷Anderson RA, et al. Supplemental-chromium effects on glucose, insulin, glucagon, and urinary chromium losses in subjects consuming controlled low-chromium diets. Am J Clin Nut 54: 909–916, 1991.
⁸Kaats G, et al. A randomized, double-masked, placebo-controlled study of the effects of chromium picolinate supplementation on body composition: a replication and extension of a previous study. Curr Ther Res 59: 379–388, 1998.
⁹Grant KE, et al. Chromium and exercise training: Effect on obese women. Med Sci Sports Exerc 29(8): 992–998, 1997.
¹⁰Mertz W. Chromium in human nutrition: A review. J Nutr 123: 626–633, 1993.
¹¹Press RI, Geller J, Evans GW. The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects. West J Med 152: 41–45, 1990.
¹²Roeback JR, Hla KM, Chambless LE, et al. Effects of chromium supplementation on serum high-density lipoprotein cholesterol levels in men taking beta-blockers. A randomized, controlled trial. Ann Intern Med 115(12): 917–924, 1991.
¹³Anderson RA, Cheng N, Bryden NA, et al. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with diabetes. Diabetes 46: 1786–1791, 1997.
¹⁴Wilson BE, et al. Effects of chromium supplementation on fasting insulin levels and lipid parameters in healthy, non-obese young subjects. Diabetes Res Clin Pract 28:179–184, 1995.
¹⁵Anderson RA, et al. Chromium supplementation of human subjects: effects on glucose, insulin and lipid parameters. Metabolism 32: 894–899, 1983.
¹⁶Rabinowitz MB, et al. Effect of chromium and yeast supplements on carbohydrate and lipid metabolism in diabetic men. Diabetes Care 6: 319–327, 1983.
¹⁷Jovanovic L, et al. Chromium supplementation for women with gestational diabetes mellitus. J Trace Elem Med Biol 12: 91–97, 1999.
¹⁸Anderson RA, et al. Chromium supplementation of human subjects: effects on glucose, insulin and lipid parameters. Metabolism 32: 894–899, 1983.
¹⁹Wilson BE, et al. Effects of chromium supplementation on fasting insulin levels and lipid parameters in healthy, non-obese young subjects. Diabetes Res Clin Pract 28:179–184, 1995.
²⁰Anderson RA, et al. Supplemental-chromium effects on glucose, insulin, glucagon, and urinary chromium losses in subjects consuming controlled low-chromium diets. Am J Clin Nut 54: 909–916, 1991.
²¹Uusitupa MI. Chromium supplementation in impaired glucose tolerance of elderly: effects on blood glucose, plasma insulin, c-peptide and lipid levels. Br J Nutr 68(1): 209–216, 1992.
²²Kaats G, et al. A randomized, double-masked, placebo-controlled study of the effects of chromium picolinate supplementation on body composition: a replication and extension of a previous study. Curr Ther Res 59: 379–388, 1998.
²³Grant KE, et al. Chromium and exercise training: Effect on obese women. Med Sci Sports Exerc 29(8): 992–998, 1997.
²⁴Anderson RA, et al. Lack of toxicity of chromium chloride and chromium picolinate in rats. J Am Coll Nutr 163: 273–279, 1997.
²⁵Certulli J, et al. Chromium picolinate toxicity. Ann Pharmacother 32: 428–431, 1998.
²⁶Wasser WG, et al. Chronic renal failure after ingestion of over-the-counter chromium picolinate. Ann Intern Med 126(5): 410, 1997.
²⁷Young PC, Turiansky GW, Bonner MW, et al. Acute generalized exanthematous pustulosis induced by chromium picolinate. J Am Acad Dermatol 41(5 Pt 2): 820–823, 1999.
²⁸Reading SA. Chromium picolinate. J Fla Med Assoc 83(1): 29–31, 1996.
²⁹Speetjens JK, Collins RA, Vincent JB, et al. The nutritional supplement chromium(III) tris(picolinate) cleaves DNA. Chem Res Toxicol 12(6): 483–487, 1999.

Natural Sources: Brewer’s Yeast, Cereals, Grains.

Useful in treatment of: Athletics and Sports, diabetes, high cholesterol, hypoglycemia, weight loss.

Recommended Dosage: 200 mcg daily.

Contraindications: History of kidney or liver problems

References:

¹Saner G, Yüzbasiyan V, Neyzi O, et al. Alterations of chromium metabolism and effect of chromium supplementation in Turner’s syndrome patients. Am J Clin Nutr 1983;38:574–78.
²Riales R, Albrink MJ. Effect of chromium chloride supplementation on glucose tolerance and serum lipids including high-density lipoprotein of adult men. Am J Clin Nutr 1981;34:2670–78.
³McCarty MF. The case for supplemental chromium and a survey of clinical studies with chromium picolinate. J Appl Nutr 1991;43:59–66.