Who would have thought that a trace mineral could cause so much confusion? As a dietitian, I remember many of my patients asking me if they should take chromium supplements. It was always a gray area for me, based on the ever-changing research.
Chromium is called a trace mineral and is essential to the human body. It’s needed to help process carbohydrate, protein, and fat, and it enhances the action of insulin. Chromium is found primarily in two different forms: trivalent chromium, the kind found in food, and hexavalent chromium, a toxic form found in some chemical substances. Food sources of chromium include meat, chicken, eggs, liver, some fruits and vegetables, whole grains, and brewer’s yeast. However, the amount of chromium in food can vary depending on agricultural and manufacturing processes. According to the Institute of Medicine, a component of the National Academy of Sciences, adequate daily intakes of chromium for adult women and men range from 24–35 micrograms (mcg) per day, with men needing more than women.
The link between chromium and diabetes originated in the 1950s, when researchers were able to prevent diabetes in rats by feeding them brewer’s yeast. Chromium was deemed to be the magic ingredient and was thereafter called a “glucose tolerance factor,” or GTF for short. Since then, quite a bit of research has been done to study the effect of chromium on various health conditions, primarily in the areas of diabetes, lipid control (including cholesterol and triglyceride levels), and weight loss.
Back in 2004, interest was sparked when researchers reported a link between chromium picolinate supplements and improved insulin sensitivity and glucose tolerance in people with diabetes. But, after more scrutiny, the conclusion was that most of the previous chromium studies had been flawed and that more research was needed.
A more recent, 6-month study published in 2005 showed improved insulin sensitivity and glucose tolerance in people with Type 2 diabetes taking a sulfonylurea drug and 1,000 mcg of chromium (in the form of chromium picolinate) compared to a placebo group that didn’t take chromium. Those taking chromium also gained less weight than the placebo group. However, this study involved only 37 subjects. And another 6-month study, also published in 2005, looked at chromium doses of either 500 or 1,000 mcg in 46 obese subjects with poorly controlled Type 2 diabetes and found no effect on HbA1c levels (a measure of blood glucose control over time), weight, or lipid levels compared to placebo.
Fortunately, another, larger study is underway which will look at the effects of 1,000 mcg of chromium picolinate in lean and obese people with Type 2 diabetes. This four-year study is sponsored by the National Institutes of Health and will hopefully clear up some of the confusion.
In the meantime, should you take a chromium supplement on the off chance it might help control your blood glucose levels? That’s something to discuss with your health-care team. At this time, there’s no compelling evidence that chromium has any beneficial effects on HbA1c, body weight, or lipid levels. If you already take chromium, don’t exceed doses of 400–800 mcg per day, and make sure you’re checking your blood glucose levels regularly. Report any possible side effects to your doctor. It’s also important to let your doctor know if you do take chromium (or any kind of supplement), as it can interact with some medicines, including beta-blockers, insulin, nicotinic acid (niacin), corticosteroids, ibuprofen, and aspirin.
After checking with my doctor, I had started taking a “Diabetic Nutrition” supplement by Spring Valley I found at WalMart. This had Chronim as well as Selinum. The pharmacist forewarned me that there are many reports that Chronim will raise bloodsugar and may cause other problems. I took her advise and checked my bloodsugar more frequently as well as not changing my diet and found that my blood sugar raised from 103 two hours after lunch (1:30) to 175-180 before dinner (5:00) and did not lower till the next morning where waking BS were 145-150 which normally is 125. I used this supplement for 3 days then stopped after it became apparent this was not helping me and I was starting to get headaches. Everything went back to “my normal”. I wouldn’t suggest anyone take Chronim supplement.
Posted by Stardust_Blue | Jan 31, 2007 at 7:28 pmChromium Supplementation has helped me reduce my weight by over 40 pounds and significantly lower my insulin levels to a healthy amount. You must take a high quality version of the supplement to receive these benefits. You cannot simply pick one off the shelf at a Walmart. I would suggest a natural or vitamin store and a trusted brand.
Posted by Christine | Feb 23, 2008 at 9:14 pmSome people may benefit from chromium supplementation, while others may not. If you’re thinking about taking any kind of dietary supplement, read up on the pros and cons and talk it over with your provider. And remember that any supplement has the potential for side effects, so if you experience anything while taking a supplement, it’s probably wise to discontinue it and inform your provider.
Posted by acampbell | Feb 25, 2008 at 1:59 pmWhile in my 30s I took chromium picolinate in a tablet with cider vinegar, lecithin and kelp to help me lose weight. This was combined with a reduction of fat intake, a lot of chicken breasts pan fried in orange or lemon juice and a small amount of exercise. It lasted 6 months and I lost 50 pounds in those 6 months.
Now in my late 40s, after 20 years of sleep apnea, high ldl/triglycerides, low hdl and the doctor telling me I was “turning the corner” on the family history of diabetes I’ve returned to chromium picolinate supplements after reading “Chromium Picolinate Everything You Need to Know” by Dr. Gary Evans (who did a lot of research on the subject). He says when you become insulin resistant your insulin molecules become ovoid and chromium picolinate helps them return to round so they fit in the receptors. All I know is that after 6 months of taking 600mcg with every meal my blood pressure is so low I have them do it twice just to check accuracy (like 10 points lower over 6 points lower), my ldl is in line for the first time in 20 years, my triglycerides came down and my A1c is back in line. There are only three other changes I’ve made in my mostly sedentary life: I eat all the MUFAs I can, the inclusion of 25-35 grams of daily fiber by way of a powder I can mix with water and I learned to drive an 18 wheeler. I spend most of the day sitting while driving, but getting in and out is the best step class you can get! After the first 50 pounds losing weight was hard, but with the MUFAs, fiber and chromium I’ve managed another 10 in the last 6 months - only 40 more to go.
Posted by velvetglass | May 17, 2008 at 11:06 amI started taking NSI brand of chromium polynicotinate a couple of weeks ago, and very quickly my appetite decreased to the point that I sometimes have to force myself to eat. I plan to lose a lot of weight, and the chromium is making dieting effortless.
Posted by ronald gaylord | Aug 28, 2009 at 6:12 pmI’m going to apologize in advance for the length of this. I’ve got a lot of experience and a lot to say about Chromium. First, I’m talking about TYPE 2 Diabetes. Type 1’s might use Chromium, but I’m sure it’s for OTHER reasons, such as weight loss.
I’ve used Chromium Picolinate for 16 years to control my Type 2 diabetes. When I was first diagnosed, my B.S. was 780mg/dl. Needless to say I spent several days in the hospital, and nearly died. I was told I would never get off insulin and oral medication. I started taking Chromium a month later, and within 4 months was off insulin, and a year later off oral meds. I was off all meds until about 2 years ago. (that’s about 12 1/2 years with NO meds!)
Most Doctors, nutritionists and pharmacists will, at best, say “well it won’t hurt you”. It’s not because they don’t believe in it, it’s because it’s not approved by the A.M.A., and they don’t want to get sued. And most of them also know that Chromium is not controlled like pharmaceuticals, and there is good and bad stuff out there. Also, quite frankly, the pharmaceutical companies want them to push their chemicals.
DON’T expect to take Chromium for a few days and have it lower your blood sugar. It will take at least a month before it will START to have much effect. If your sugars go down right away, it’s because your exercising more or eating less. It takes 90 days for your blood to be completely replaced, and it takes at least that long for the Chromium to have it’s full effect. And that’s if you found a brand that is going to work. If you don’t see a change in a couple of months, try another brand or formulation.
And just because you take the Chromium doesn’t mean you can go back to not exercising and eating all the junk that got you into trouble in the first place. You’re going to be diabetic for the rest of your life, so you have to continue to control your diet, exercise and take care of yourself. Chromium is not a cure. But if you take care of yourself, Diabetes is not a death sentence, it’s a life style.
If the brand you use “goes bad” (this has happened to me a few times) Your blood sugar will slowly start going up over a period of months. That’s what makes it hard to know if it’s the chromium that has gone bad or if you’re having other problems.
So even if your lucky enough to get your sugars down to normal all the time, DON’T stop checking them!!! If the Chromium goes bad, you won’t know
until you start having other symptoms again.
I will say you MUST be careful which Chromium you use. You may have to try several brands before you find one that works for you. The cheap junk from Walmart, Sams Club and Costco doesn’t work. I’ve found that Chromax (Chromium bound with Niacin)raises my blood sugar. For me Chromate seems to work, but it depends on the brand. Just because it’s a big name like Solaray doesn’t mean it works. It’s all in the formulation and the quality. Solaray used to work very well until they changed the formulation, now it raises my blood sugar.
Over the years I’ve had to try numerous brands after the one I was using became no longer available or underwent a formulation change. Right now I’m searching for a new brand that works. And will hopefully get off the meds again.
Posted by Steve H | Mar 31, 2011 at 9:38 amI need to make a correction to previous post.
Chromate is the niacin bound chromium that RAISES my blood sugar.
CHROMAX is the form that I’ve used for many years.
Posted by Steve H | Mar 31, 2011 at 9:52 amEven 200 mcg can lower my blood sugar to much and make me faintish until i eat. My normal blood sugar is 110 (fasting). I don’t have diabetes. It ook it in the past and was fine, maybe something is up with the particular brand? It happened twice now with this brand so I stopped taking it. Years ago i was ok taking 200 mcg every day or so.
Posted by July | Oct 19, 2011 at 2:37 amSimple statement - I do not have diabetes and seems born out by facts. Lucky person.
Therefore, you probably do not need added supplements to reduce glucose lower.
For me, I need all the help I can get:
metformin, diet, carbs control, exercise and supplements.
So far I I am ok compared to the official type 2 constructs but not at 110.
Bes wishes and good luck.
Posted by jim snell | Oct 19, 2011 at 1:29 pm