There are two known forms:trivalent(chromium 3+) andhexavalent(chromium 6+).
The trivalent form is found in foods and supplements, while toxic hexavalent chromium is found in industrial pollution.
Due to its effects on insulin action, chromium is an essential nutrient.
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This article explains chromium’s uses, possible benefits, and side effects.
It also covers recommended dosage and chromium sources.
No supplement is intended to treat, cure, or prevent disease.
However, the research supporting these uses is underwhelming.
However, studies examining how chromium affects high blood sugar levels or diabetes have produced mixed results.
In addition, compared toplacebo, both chromium groups had significantly reduced fasting insulin concentrations.
However, a 2016 review showed limited effectiveness of chromium supplements for key in 2 diabetes.
The American Diabetes Association does not recommend chromium supplements for people with diabetes.
Research is limited and mixed.
While an older study found some association between chromium and insulin response, newer research has not.
Researchers gave 70 adult participants 300 mcg chromium for 24 weeks.
Supplements did not affect fasting glucose levels, HbA1c, waist circumference, blood pressure, or lipid levels.
However, it did reduce resting heart rate.
Polycystic Ovary Syndrome
PCOS is an endocrine disorder that can affectfertility.
However, it significantly reducedbody mass index(BMI) and fasting insulin levels.
The studies on PCOS are limited and show mixed results.
Therefore, it isn’t easy to draw conclusions, and more research is needed.
Dyslipidemia
Dyslipidemiais a condition where a person has abnormalblood lipid (cholesterol) levels.
However, a 2018 study had more promising results.
Research on chromium and blood lipids is limited and conflicting.
Therefore, more research is needed.
These claims are based mainly on the theory that regulating blood sugar reduces cravings.
The connection between chromium and insulin has prompted limited research on the subject.
Other studies have also found modest benefits.
However, the quality of evidence is low and of little clinical significance.
MASLD may cause the liver to swell, which can cause scarring (cirrhosis) and worsening liver function.
However, it did not improve liver enzymes (a measure of liver function).Further study is needed.
Are Chromium Supplements Safe for Me?
Your healthcare provider may recommend taking chromium to reduce the risk of some health conditions, like diabetes.
However, consuming a supplement like chromium may have potential side effects.
Most side effects are related to excessive chromium intake.
Severe Side Effects
Severe side effects are associated with large doses.
Chromium-only supplements usually contain 200-500 mcg of chromium.
Sources of Chromium and What to Look For
Chromium is widely available in foods.
Therefore, most people don’t need a supplement.
However, there are also many types of chromium supplements on the market.
They may be available individually or as part of a combination product that includes other vitamins or minerals.
However, chromium picolinate was used in many of the studies referenced above.
That means some supplement products may not contain what the label says.
Some evidence supports these uses, but not enough to recommend them.
As always, talk with a healthcare provider before starting a new supplement.
Supplements can interact with medication, even when taken at a “proper” dosage.
So, talk to a healthcare provider about your situation and health risks first.
National Institutes of Health.
Office of Dietary Supplements.Chromium: Fact sheet for health professionals.
National Institutes of Health.
Office of Dietary Supplements.
Fact sheet for consumers.Chromium.
2019;9(4):e12313.
doi:10.1111/cob.12313
American Academy of Family Physicians.Nonalcoholic fatty liver disease (metabolic dysfunction-associated steatotic liver disease.
Vincent JB.Chromium: Properties and determination.Encyclopedia of Food and Health.
2014;39(3):292-306. doi:10.1111/jcpt.12147.
