The craving for sugar and carbohydrates would subside, and weight loss may occur. As discussed above chromium plays an essential role in glucose metabolism. It is also an important part of the balance preventing insulin resistance. Early prevention may greatly reduce the risk of type two diabetes. Chromium is not easily absorbed. Deficiency has been a problem for many people that do not maintain a healthy diet. It is also a problem with older people that cannot absorb nutrients as efficiently.
Some of the symptoms of deficiency can be:. The daily recommended intake of chromium is 25 micrograms. It is present in broccoli, turkey breast, red wine, green beans, and potatoes, to name a few. A healthy diet of lean meats, grains and vegetables may supply the balance needed. Many would argue that the mineral depletion of the soil, or the processed food industry, has reduced the amount of chromium that is available in our food supply.
Even if we made healthy food choices we still may not get the number of nutrients we need. It may be necessary to supplement chromium if this is the suspicion. Chromium picolinate is the most common form of the supplement. Picolinate, picolinic acid, is a natural chelator. It allows the mineral to absorb better by surrounding it with a series of neutral molecules, which will allow it to pass into the cell membrane. It delivers it safely for the body to utilize it properly. Chromium also comes in a glycinate.
It is not as common to find as picolinate. Chromium glycinate is bound to the amino acid glycine. Which delivers in a similar fashion to picolinate. Glycine is made by the body as part of our DNA. Another form is chromium nicotinate. Nicotinate is a salt or ester of the B complex vitamins. This form is not as prevalent in stores but may be found online. It contains a form of Niacin.
Without them, the chromium would be prevented from entering due to its positive ionic state. There is no definitive test to prove one superior to the others. No matter which form is chosen the benefits are the same. Bodybuilders and athletes experience enhanced performance. Persons suffering from type two diabetes or insulin resistance have reported normalizing effects and some cases reversal. Improvements in endothelial function have been reported.
In addition, improvements in cholesterol levels, biomarkers for oxidative stress, and atherosclerosis were reported in a study. Whether choosing chromium for weight loss or other health benefits it is essential to include it in a healthy diet.
It is not recommended to take more than 1, mcg per day. If already taking medication for any of the above illnesses or disorders, it is imperative to speak with a physician prior to supplementation. The quantity of food sources is minimal. The supplements are at much higher dosage with delivery systems for better absorption. Higher dosage increases the chance of interactions with medications and other supplements. Persons taking insulin, or with kidney, liver, or thyroid disease should speak with their physician about the metabolism of the mineral.
It may also interact with medications prescribed for these and other conditions. Interactions with chromium are but not limited to:. Make sure that a physician knows about all medications, including supplements, if they are prescribing chromium. It may be taken in supplement form over the counter.
It is also used in hospitals to treat severe insulin resistance and uncontrolled hyperglycemia. An intravenous delivery is employed for urgent treatment for severe diagnosis. Blood glucose has been noted to improve within 12 to 24 hours after treatment. The intravenous form of chromium is chromic chloride. Chromium can be taken alone. Before you add more chromium to your diet — or any type of supplement — speak with your doctor.
Certain drugs can react with chromium, rendering one or both less effective. Thinking of adding a little chromium to your diet? Here are five top-selling options on Amazon to choose from:. By subscribing you agree to the Terms of Use and Privacy Policy. September 21, November Diabetes Care. August Chromium picolinate is a popular supplement often marketed to those wanting to build muscle or lose weight. Some bodybuilders and athletes take it to enhance performance and increase energy.
Early studies suggested that supplemental chromium may contribute to weight loss and help increase muscle mass. These studies were not conclusive, but more recent studies have shown improved muscle growth or a decrease in fat mass. In addition, the amount of weight lost was not considered sufficient to make supplements worthwhile.
Some of those taking the supplement also experienced side effects, including watery stool, vertigo , headaches , and hives. Past research was unable to confirm that supplemental chromium could benefit people with impaired glucose tolerance and type 2 diabetes, but more recent studies indicate that it may help in managing diabetes , reducing levels of blood lipids, enhancing weight loss, and improving body composition.
In one study, 96 patients with type 2 diabetes took either micrograms mcg a day of chromium picolinate, mcg a day, or a placebo. Those who took mcg daily saw improvements in endothelial function, lipid profile, and biomarkers of oxidative stress , suggesting that chromium picolinate could benefit patients with type 2 diabetes. Findings published in in Nature , suggest that chromium picolinate, combined with statin medications, might help reduce the symptoms of atherosclerosis in mice.
If so, chromium supplements could help improve heart health, especially in those with diabetes. A further study has supported this. Researchers gave 19 people who were overweight but otherwise healthy a drink containing amino acids and chromium picolinate at breakfast. Those who consumed the drink had smaller blood sugar spikes, compared with those who did not.
However, although limited information is available, there are potential concerns that the picolinate form of chromium could produce negative effects in your body. 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.
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