Although more than 10 years have passed, the topic still remains relevant and controversial. But all these years later, is there anything new to add about chromium? Is it really helpful in managing blood sugars? Or are the chromium claims mostly hype? At first glance, chromium sounds vaguely like it might be related to a chrome bumper or bathroom sink fixture. Close, but not quite. Hexavalent chromium is toxic and a carcinogen.
The form of chromium that is biologically active and found in food is called trivalent chromium. Chromium is a trace element, meaning that the body requires extremely small amounts. 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 Vincent JB. Sports Medicine. Several studies have now demonstrated that chromium supplements enhance the metabolic action of insulin and lower some of the risk factors for cardiovascular disease, particularly in overweight individuals.
Chromium picolinate, specifically, has been shown to reduce insulin resistance and to help reduce the risk of cardiovascular disease and type 2 diabetes. Dietary chromium is poorly absorbed. Chromium levels decrease with age. Although one dangerous form can be found in industrial pollution, a safe form is found naturally in many foods 1. This safe form, trivalent chromium, is typically considered essential, meaning that it must be obtained from the diet.
Although some researchers question whether this mineral is truly essential, it does serve several important functions in the body 2. For example, it is part of a molecule called chromodulin, which helps the hormone insulin perform its actions in the body 3 , 4.
Interestingly, the absorption of chromium in the intestines is very low, with less than 2. However, chromium picolinate is an alternate form of chromium that is absorbed better. For this reason, this type is commonly found in dietary supplements 3 , 6. Chromium picolinate is the mineral chromium attached to three molecules of picolinic acid 3. Chromium is a mineral found in low doses in many foods. It plays a role in the metabolism of nutrients through its impact on the hormone insulin.
Chromium picolinate is the form often found in dietary supplements. In healthy people, the hormone insulin has an important role in signaling the body to bring blood sugar into the cells of the body. Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes 7 , 8. Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements 9 , However, other studies of three or more months of chromium supplementation have not shown improved blood sugar in adults with type 2 diabetes In fact, a large examination of healthy people found that chromium supplements did not alter sugar or insulin levels Overall, some benefits of taking these supplements have been seen in those with diabetes but not in every instance.
However, the results have been mixed, and these benefits have not typically been observed in those without diabetes. Most people who have tried to lose weight and keep it off are familiar with feelings of hunger and strong food cravings.
As a result, many are interested in foods, supplements or medications that could help combat these urges. The researchers reported that the effects of chromium on the brain may have produced these effects. Other research has examined people with binge-eating disorder or depression, as these groups could potentially benefit the most from suppressing cravings or hunger.
The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo
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