Chormium Picolinate
Wiki Article
What Is Chromium Picolinate?
In 1959, scientists first identified chromium as an element that enables the hormone insulin to function properly. Since then, chromium has been studied for diabetes. It is widely available in health food stores, drug stores, and online.
Two types of chromium are commonly studied: trivalent
and hexavalent. Trivalent chromium is found in food and is usually safe to consume in small amounts. This article is about chromium picolinate,a type of trivalent chromium. This article is not about hexavalent chromium, which is an environmental toxin.2
The amount of trivalent chromium in food is so small that it's measured in micrograms (mcg). That is one millionth of a gram. For example, an egg has about 0.2 mcg of chromium, and a cup of grape juice has about 7.5 mcg of chromium.1
Adults may need between 20 to 35 mcg of chromium per day, depending on factors like sex assigned at birth and age.3 Most supplements don't exceed 500 micrograms.4 However, some studies have noted taking up to 1000 mcg.
Read Chromium Picolinate Full Research Article Here
Scientists have studied the effect that chromium has on biomarkers
in the body. A biomarker is a substance that can be measured, like cholesterol, triglycerides, or blood sugar. These can be clues to help healthcare providers assess the risk of medical conditions. For example, high cholesterol and high blood sugar are biomarkers that are part of the diagnostic picture of polycystic ovary syndrome (PCOS).
Chromium is an essential trace mineral. There are two forms: trivalent chromium, which is safe for humans, and hexavalent chromium, which is a toxin.
Trivalent chromium is found in foods and supplements. It might help keep blood sugar levels normal by improving the way the body uses insulin.
People use chromium for chromium deficiency. It is also used for diabetes, high cholesterol, athletic performance, bipolar disorder, and many other purposes, but there is no good scientific evidence to support most of these uses.
Uses of Chromium Picolinate
Type 2 Diabetes
Chromium has been studied as an addition to conventional diabetes treatment. Chromium is thought to work by improving how well insulin works in the body.5
Although numerous studies are ongoing about chromium’s ability to reduce blood sugar, consistent evidence that chromium helps people with type 2 diabetes is lacking. Studies have used between 150 and 3000 mcg daily for three to 24 weeks.6 Blood sugar control improved in people who took chromium doses over 200 micrograms daily. Triglycerides and high-density lipoprotein (HDL) cholesterol also improved in people who took chromium.
However, another review suggested that the effects were not dependent on the dosage.6 Even though some studies report the benefits of chromium for type 2 diabetes, the effect has been small and not always predictable across different studies. More research is needed before drawing a definite conclusion.
Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is a condition where abnormal hormone and insulin levels cause irregular menstrual cycles, pain, ovarian cysts, and other symptoms. When a healthcare provider diagnoses PCOS, they will evaluate your symptoms and several biomarkers, such as weight, insulin resistance, cholesterol levels, and hormone levels.7
Chromium may help with PCOS by decreasing insulin resistance and lowering cholesterol levels. Because the body’s metabolism involves a lot of hormones that influence cholesterol and insulin, it is hard to pinpoint specifically how chromium works in the body.
A 2018 review looked at the effects of chromium picolinate in doses ranging from 200 micrograms to 1000 micrograms for eight weeks to six months. Researchers concluded that chromium picolinate decreased insulin resistance and increased testosterone levels compared to placebo groups. However, there was no significant difference in fasting blood sugar or cholesterol.8
In another small, randomized controlled trial, 40 participants were given 200 mcg of chromium picolinate or placebo for eight weeks. Researchers concluded chromium lowered fasting blood sugar, insulin, triglycerides, and total cholesterol levels. This study was very small, so the results can’t be generalized to a large group.9
The effectiveness of chromium for PCOS remains unclear because studies have been small, and only a few have been well-designed. Thus, more research is needed.
Depression
Studies looking at chromium supplementation to reduce symptoms of depression have been small and yielded minimal results.
A 2003 study of 15 people with atypical depression who took 600 mcg of chromium picolinate showed no significant improvement in depression symptoms or mixed results using two depression measurement tools10
A similar study in 2005 found that participants taking 600 mcg of chromium picolinate experienced increased appetite and food intake, decreased carbohydrate cravings, and less variation in emotions.11
A 2013 study of 24 people with binge eating disorder found that compared to the placebo group, there was not a significant difference in depression symptoms in participants taking 600 mcg and 1000 mcg of chromium picolinate.12
These older studies are too small to apply the results to a larger group. More research is needed before chromium can be recommended for depression.
Heart Rate
Heart rate refers to the number of times your heart beats per minute. Generally, a lower resting heart rate implies more efficient heart function, better cardiovascular fitness, and a lower risk of cardiac events like heart attacks.
In a study of 70 people with metabolic syndrome and impaired glucose tolerance, a noted effect of taking chromium was a lowered heart rate of five beats per minute, which was statistically significant.13
However, the participants also got advice on how to improve their health, which may have contributed to the results. More studies are needed to determine whether chromium positively impacts heart rate.
Weight Training and Weight Loss
There have been many claims that chromium supplements help with weight loss, but the evidence is very limited.
A systematic review was conducted including nine randomized, controlled trials with 622 people taking chromium for weight loss or weight training. The dosages ranged from 200 mcg to 1000 mcg daily for 12 to 16 weeks. Researchers concluded that compared to a placebo, chromium supplements did not improve body weight, waist circumference, body mass index, or percent body fat.14
Additionally, a meta-analysis of 21 studies with 1316 participants found a very small but significant weight loss (0.75 kilograms) with chromium doses ranging from 200 mcg to 400 mcg. The study authors concluded chromium's effect on weight loss remains uncertain.15
Be mindful of companies that try to sell weight loss solutions that sound too good to be true. Safe weight loss can be achieved through diet and exercise at a slow pace that is healthy for your body.
It May Improve Blood Sugar
In healthy people, the hormone insulin has an important role in signaling the body to bring blood sugar into the cells of the body. In people with diabetes, there are problems with the body’s normal response to insulin.
Several studies have indicated that taking chromium supplements can improve blood sugar for those with diabetes (7Trusted Source, 8Trusted Source). One study found that 16 weeks of 200 μg/day of chromium was able to lower blood sugar and insulin while improving the body’s response to insulin (8Trusted Source).
Other research has shown that those with higher blood sugar and lower insulin sensitivity may respond better to chromium supplements (9Trusted Source, 10Trusted Source). Additionally, in a large study of over 62,000 adults, the likelihood of having diabetes was 27% lower in those who took dietary supplements containing chromium (11Trusted Source). However, other studies of three or more months of chromium supplementation have not shown improved blood sugar in adults with type 2 diabetes (12Trusted Source). What’s more, research in obese adults without diabetes found that 1,000 μg/day of chromium picolinate did not improve the body’s response to insulin (13Trusted Source). In fact, a large examination of 425 healthy people found that chromium supplements did not alter sugar or insulin levels (14Trusted Source).
It May Reduce Hunger and Cravings
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. Several studies have examined whether chromium picolinate may be useful in this capacity. In an 8-week study, 1,000 μg/day of chromium (in the form of chromium picolinate) reduced food intake, hunger and cravings in healthy overweight women (15Trusted Source).
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. An 8-week study assigned 113 people with depression to receive either 600 μg/day of chromium in the form of chromium picolinate or a placebo.
The researchers found that appetite and cravings were reduced with chromium picolinate supplements, compared to the placebo (16). Additionally, a small study observed possible benefits in people suffering from binge-eating disorder. Chromium has also been studied specifically in metabolic syndrome and dyslipidemia. These conditions are often related to PCOS and Type 2 diabetes, and the same study may include several conditions.
Researchers have also looked into chromium’s effect on metabolic dysfunction-associated steatotic liver disease (MASLD)—a type of liver disease characterized by fat accumulation, inflammation, and scarring in the liver. In this study, participants were given 400 mcg of chromium picolinate daily for 12 weeks. Researchers noted a significant change in leptin levels, adiponectin, oxidative stress, and body weight. However, the treatment did not improve liver enzymes.18
Overall, there is not enough evidence to support using chromium as the primary treatment for any disease. However, talk with your healthcare provider to determine whether it is a safe addition to your treatment plan
Chromium Deficiency
Chromium deficiency is not common in industrialized countries. It's usually reported in people who've been unable to eat normally and require intravenous (through the vein) nutrition.1
How Do I Know If I Have a Chromium Deficiency?
A chromium deficiency may need to be properly identified and diagnosed by a healthcare provider through specific labs. However, some identifying factors may signify a deficiency, such as the following:19
Glucose intolerance
High blood sugar
Numbness or pain in the hands, feet, or face
Confusion
Chromium deficiency is resolved by treating with pharmacologic doses of chromium. Speak with your healthcare provider about any concerns you may have about chromium deficiency.
What Are the Side Effects of Chromium Picolinate?
Several of the trivalent chromium forms are available over the counter. Any side effects that you experience can be reported to the FDA. The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion.3
Chromium does not have many reported side effects. The side effects that are typically reported are theoretical or based on very few individual case reports.
Common Side Effects
Hypoglycemia (low blood sugar) is chromium's most commonly reported side effect.1 However, the blood sugar-lowering effect of chromium is sufficiently small that it is unlikely chromium alone will cause hypoglycemia.
Severe Side Effects
Case reports have mentioned isolated instances of the following severe side effects:
Rhabdomyolysis
(muscle breakdown)
Dermatitis (skin inflammation)
Anemia (low iron levels in the blood)
Thrombocytopenia
(low platelet count in the blood)
Liver problems
Kidney failure
Weight loss
Read Chromium Picolinate Full Research Article Here
A case report is the least reliable type of clinical evidence. Chromium supplements from reputable manufacturers are unlikely to cause severe side effects.
Precautions
Chromium has been used in children, pregnant individuals, and people over 65. While there are no specific concerns, please check with your or your child's healthcare provider before using supplements.
Dosage: How Much Chromium Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There is no single right dose of chromium for everyone. It's a good idea to ask your healthcare provider for help choosing the dose that works for you. There is an adequate intake (AI) of chromium and pharmacologic dosing used by researchers.
The Food and Nutrition Board decided on chromium AI amounts based on age and sex assigned at birth.3 The amount of chromium in the daily AI level can easily be found in a healthy diet:
For males aged 19-50: 35 mcg
For females aged 19-50: 25 mcg
For males aged 51 and older: 30 mcg
For females aged 51 and older: 20 mcg
Multivitamins usually have 35-120 mcg of chromium. Chromium supplement doses are higher. They are based on doses used in clinical research. These higher doses are also called pharmacologic doses.They are usually between 200 mcg and 500 mcg of chromium.
What Happens if I Take Too Much Chromium?
Although other supplements have a tolerable upper intake level (UL), chromium does not. You may want to be careful with chromium dosing if you have liver or kidney disease. There are a few case reports of chromium side effects, which may be more likely to happen if you take a large amount.
Does It Help You Lose Weight?
Due to chromium’s role in nutrient metabolism and possible effects on eating behavior, several studies have examined whether it is an effective weight loss supplement.
One large analysis looked at 9 different studies including 622 overweight or obese people to get a complete picture of whether this mineral is useful for weight loss.
Doses of up to 1,000 μg/day of chromium picolinate were used in these studies.
Overall, this research found that chromium picolinate produced very small amounts of weight loss (2.4 pounds or 1.1 kg) after 12 to 16 weeks in overweight or obese adults.
However, the researchers concluded that the impact of this amount of weight loss was questionable and that the effectiveness of the supplement was still unclear (18Trusted Source).
Another in-depth analysis of available research on chromium and weight loss came to a similar conclusion (19Trusted Source).
After analyzing 11 different studies, the researchers found weight loss of only 1.1 pounds (0.5 kg) with 8 to 26 weeks of chromium supplementation.
Numerous other studies in healthy adults have demonstrated no effect of this supplement on body composition (body fat and lean mass), even when combined with exercise (6Trusted Source).
Interactions
Blood Sugar Lowering Medications
Chromium has been studied to treat insulin resistance, and when it is effective as a treatment, blood sugar can be decreased.5 This creates a theoretical interaction with other drugs that decrease blood sugar, like metformin, sulfonylureas (glipizide), and insulin. The result would be hypoglycemia, which is blood sugar that gets too low. Symptoms of hypoglycemia include but aren't limited to shaking, disorientation, and dizziness.22
Insulin
Chromium increased insulin sensitivity slightly in some studies. This effect is often helpful in people with insulin resistance but can also theoretically be considered an interaction with insulin. The negative outcome of this interaction is hypoglycemia.20
Levothyroxine
A small amount of evidence links chromium to decreased absorption of levothyroxine medication (used to replace thyroid hormone). This interaction was reported in a small study with seven people who took 1 milligram (mg) of levothyroxine daily with chromium picolinate. The blood levels of thyroxine were significantly decreased compared to those who took levothyroxine
alone.23
Sources of Chromium and What To Look For
You can find chromium in trace (very small) amounts in a lot of foods. The easiest way to get chromium is through a healthy diet that includes fruits, vegetables, meats, and grains. Chromium picolinate also comes as a supplement.
Food Sources of Chromium
Many foods have chromium, including grains, meats, fruits, and vegetables. These are a few examples of foods that were tested for chromium and had relatively high amounts (more than one microgram).24
Grape juice
Ham
English muffins (whole wheat)
Brewer’s yeast
Orange juice
Beef
These are just a few examples. You may not need to change your diet to get more chromium. Consult your healthcare provider or registered dietitian nutritionist if you have questions.
...............
Chromium Supplements
A lot of chromium supplements are being sold, and it can be overwhelming to choose one. Ask a pharmacist or registered dietitian nutritionist (RDN or RD) for help choosing a reliable brand. Chromium supplements are available in several different forms.25 You can select the form that is easiest for you to take.
Capsules
Tablets
Powders
Liquids
Multivitamins
Combination products
Multivitamins have a small amount of chromium. They usually contain about 35-120 micrograms.
Capsules and tablets that contain chromium alone have a higher dose. They typically contain about 20-500 micrograms. The higher dose is sometimes called a pharmacologic dose. Clinical research on chromium to treat health conditions usually uses pharmacologic doses.
In 1959, scientists first identified chromium as an element that enables the hormone insulin to function properly. Since then, chromium has been studied for diabetes. It is widely available in health food stores, drug stores, and online.
Two types of chromium are commonly studied: trivalent
and hexavalent. Trivalent chromium is found in food and is usually safe to consume in small amounts. This article is about chromium picolinate
, a type of trivalent chromium. This article is not about hexavalent chromium, which is an environmental toxin.2
The amount of trivalent chromium in food is so small that it's measured in micrograms
(mcg). That is one millionth of a gram. For example, an egg has about 0.2 mcg of chromium, and a cup of grape juice has about 7.5 mcg of chromium.1
Adults may need between 20 to 35 mcg of chromium per day, depending on factors like sex assigned at birth and age.3 Most supplements don't exceed 500 micrograms.4 However, some studies have noted taking up to 1000 mcg.
Scientists have studied the effect that chromium has on biomarkers
in the body. A biomarker is a substance that can be measured, like cholesterol, triglycerides, or blood sugar. These can be clues to help healthcare providers assess the risk of medical conditions. For example, high cholesterol and high blood sugar are biomarkers that are part of the diagnostic picture of polycystic ovary syndrome (PCOS).
Chromium picolinate capsules and tablets
Chromium picolinate capsules and tablets.
Verywell / Anastasia Tretiak
Uses of Chromium Picolinate
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian nutritionist (RD or RDN), pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
This summary describes studies that treated several conditions with chromium and measured associated biomarkers. The types of chromium used in these studies included chromium picolinate and other trivalent chromium forms.
Type 2 Diabetes
Chromium has been studied as an addition to conventional diabetes treatment. Chromium is thought to work by improving how well insulin works in the body.5
Although numerous studies are ongoing about chromium’s ability to reduce blood sugar, consistent evidence that chromium helps people with type 2 diabetes is lacking. Studies have used between 150 and 3000 mcg daily for three to 24 weeks.6 Blood sugar control improved in people who took chromium doses over 200 micrograms daily. Triglycerides and high-density lipoprotein (HDL) cholesterol also improved in people who took chromium.
However, another review suggested that the effects were not dependent on the dosage.6 Even though some studies report the benefits of chromium for type 2 diabetes, the effect has been small and not always predictable across different studies. More research is needed before drawing a definite conclusion.
Polycystic Ovary Syndrome (PCOS)
Polycystic ovary syndrome (PCOS) is a condition where abnormal hormone and insulin levels cause irregular menstrual cycles, pain, ovarian cysts, and other symptoms. When a healthcare provider diagnoses PCOS, they will evaluate your symptoms and several biomarkers, such as weight, insulin resistance, cholesterol levels, and hormone levels.7
Chromium may help with PCOS by decreasing insulin resistance and lowering cholesterol levels. Because the body’s metabolism involves a lot of hormones that influence cholesterol and insulin, it is hard to pinpoint specifically how chromium works in the body.
A 2018 review looked at the effects of chromium picolinate in doses ranging from 200 micrograms to 1000 micrograms for eight weeks to six months. Researchers concluded that chromium picolinate decreased insulin resistance and increased testosterone levels compared to placebo groups. However, there was no significant difference in fasting blood sugar or cholesterol.8
In another small, randomized controlled trial, 40 participants were given 200 mcg of chromium picolinate or placebo for eight weeks. Researchers concluded chromium lowered fasting blood sugar, insulin, triglycerides, and total cholesterol levels. This study was very small, so the results can’t be generalized to a large group.9
The effectiveness of chromium for PCOS remains unclear because studies have been small, and only a few have been well-designed. Thus, more research is needed.
Before taking chromium to help with PCOS, talk with a healthcare provider to determine if it is an appropriate addition to your PCOS care plan.
Depression
Studies looking at chromium supplementation to reduce symptoms of depression have been small and yielded minimal results.
A 2003 study of 15 people with atypical depression who took 600 mcg of chromium picolinate showed no significant improvement in depression symptoms or mixed results using two depression measurement tools10
A similar study in 2005 found that participants taking 600 mcg of chromium picolinate experienced increased appetite and food intake, decreased carbohydrate cravings, and less variation in emotions.11
A 2013 study of 24 people with binge eating disorder found that compared to the placebo group, there was not a significant difference in depression symptoms in participants taking 600 mcg and 1000 mcg of chromium picolinate.12
Read Chromium Picolinate Full Research Article Here
These older studies are too small to apply the results to a larger group. More research is needed before chromium can be recommended for depression.
Heart Rate
Heart rate refers to the number of times your heart beats per minute. Generally, a lower resting heart rate implies more efficient heart function, better cardiovascular fitness, and a lower risk of cardiac events like heart attacks.
In a study of 70 people with metabolic syndrome and impaired glucose tolerance, a noted effect of taking chromium was a lowered heart rate of five beats per minute, which was statistically significant.13
However, the participants also got advice on how to improve their health, which may have contributed to the results. More studies are needed to determine whether chromium positively impacts heart rate.
Weight Training and Weight Loss
There have been many claims that chromium supplements help with weight loss, but the evidence is very limited.
A systematic review was conducted including nine randomized, controlled trials with 622 people taking chromium for weight loss or weight training. The dosages ranged from 200 mcg to 1000 mcg daily for 12 to 16 weeks. Researchers concluded that compared to a placebo, chromium supplements did not improve body weight, waist circumference, body mass index, or percent body fat.14
Additionally, a meta-analysis of 21 studies with 1316 participants found a very small but significant weight loss (0.75 kilograms) with chromium doses ranging from 200 mcg to 400 mcg. The study authors concluded chromium's effect on weight loss remains uncertain.15
Be mindful of companies that try to sell weight loss solutions that sound too good to be true. Safe weight loss can be achieved through diet and exercise at a slow pace that is healthy for your body.
Other Related Conditions
Chromium has also been studied specifically in metabolic syndrome and dyslipidemia
.1617 These conditions are often related to PCOS and Type 2 diabetes, and the same study may include several conditions.
Researchers have also looked into chromium’s effect on metabolic dysfunction-associated steatotic liver disease (MASLD)—a type of liver disease characterized by fat accumulation, inflammation, and scarring in the liver. In this study, participants were given 400 mcg of chromium picolinate daily for 12 weeks. Researchers noted a significant change in leptin levels, adiponectin, oxidative stress, and body weight. However, the treatment did not improve liver enzymes.18 Further research is needed.
Overall, there is not enough evidence to support using chromium as the primary treatment for any disease. However, talk with your healthcare provider to determine whether it is a safe addition to your treatment plan.
Chromium Deficiency
Chromium deficiency is not common in industrialized countries. It's usually reported in people who've been unable to eat normally and require intravenous (through the vein) nutrition.1
How Do I Know If I Have a Chromium Deficiency?
A chromium deficiency may need to be properly identified and diagnosed by a healthcare provider through specific labs. However, some identifying factors may signify a deficiency, such as the following:19
Glucose intolerance
High blood sugar
Numbness or pain in the hands, feet, or face
Confusion
Chromium deficiency is resolved by treating with pharmacologic doses of chromium. Speak with your healthcare provider about any concerns you may have about chromium deficiency.
What Are the Side Effects of Chromium Picolinate?
Several of the trivalent chromium forms are available over the counter. Any side effects that you experience can be reported to the FDA. The Food and Nutrition Board of the Institute of Medicine has acknowledged the possibility of negative impact from high oral intakes of trivalent chromium, but in the absence of evidence to suggest otherwise, has not set a maximum limit for ingestion.3
Chromium does not have many reported side effects. The side effects that are typically reported are theoretical or based on very few individual case reports.
Common Side Effects
Hypoglycemia (low blood sugar) is chromium's most commonly reported side effect.1 However, the blood sugar-lowering effect of chromium is sufficiently small that it is unlikely chromium alone will cause hypoglycemia.
Severe Side Effects
Case reports have mentioned isolated instances of the following severe side effects:2021
Rhabdomyolysis
(muscle breakdown)
Dermatitis (skin inflammation)
Anemia (low iron levels in the blood)
Thrombocytopenia
(low platelet count in the blood)
Liver problems
Kidney failure
Weight loss
A case report is the least reliable type of clinical evidence. Chromium supplements from reputable manufacturers are unlikely to cause severe side effects.
Precautions
Chromium has been used in children, pregnant individuals, and people over 65. While there are no specific concerns, please check with your or your child's healthcare provider before using supplements.
Dosage: How Much Chromium Should I Take?
Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.
There is no single right dose of chromium for everyone. It's a good idea to ask your healthcare provider for help choosing the dose that works for you. There is an adequate intake (AI) of chromium and pharmacologic dosing
used by researchers.
The Food and Nutrition Board decided on chromium AI amounts based on age and sex assigned at birth.3 The amount of chromium in the daily AI level can easily be found in a healthy diet:
For males aged 19-50: 35 mcg
For females aged 19-50: 25 mcg
For males aged 51 and older: 30 mcg
For females aged 51 and older: 20 mcg
Multivitamins usually have 35-120 mcg of chromium. Chromium supplement doses are higher. They are based on doses used in clinical research. These higher doses are also called pharmacologic doses . They are usually between 200 mcg and 500 mcg of chromium.1
What Happens if I Take Too Much Chromium?
Although other supplements have a tolerable upper intake level (UL), chromium does not. You may want to be careful with chromium dosing if you have liver or kidney disease. There are a few case reports of chromium side effects, which may be more likely to happen if you take a large amount.1
Interactions
Blood Sugar Lowering Medications
Chromium has been studied to treat insulin resistance, and when it is effective as a treatment, blood sugar can be decreased.5 This creates a theoretical interaction with other drugs that decrease blood sugar, like metformin, sulfonylureas (glipizide), and insulin. The result would be hypoglycemia, which is blood sugar that gets too low. Symptoms of hypoglycemia include but aren't limited to shaking, disorientation, and dizziness.22
Insulin
Chromium increased insulin sensitivity slightly in some studies. This effect is often helpful in people with insulin resistance but can also theoretically be considered an interaction with insulin. The negative outcome of this interaction is hypoglycemia.20
Levothyroxine
A small amount of evidence links chromium to decreased absorption of levothyroxine medication (used to replace thyroid hormone). This interaction was reported in a small study with seven people who took 1 milligram (mg) of levothyroxine daily with chromium picolinate. The blood levels of thyroxine were significantly decreased compared to those who took levothyroxine
alone.23
Wiesner A, Gajewska D, Paśko P. Levothyroxine interactions with food and dietary supplements-a systematic review. Pharmaceuticals (Basel). 2021;14(3):206. Published 2021 Mar 2. doi:10.3390/ph14030206
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.
Sources of Chromium and What To Look For
You can find chromium in trace (very small) amounts in a lot of foods. The easiest way to get chromium is through a healthy diet that includes fruits, vegetables, meats, and grains. Chromium picolinate also comes as a supplement.
Food Sources of Chromium
Many foods have chromium, including grains, meats, fruits, and vegetables. These are a few examples of foods that were tested for chromium and had relatively high amounts (more than one microgram).24
Grape juice
Ham
English muffins (whole wheat)
Brewer’s yeast
Orange juice
Beef
These are just a few examples. You may not need to change your diet to get more chromium. Consult your healthcare provider or registered dietitian nutritionist if you have questions.
Chromium Supplements
A lot of chromium supplements are being sold, and it can be overwhelming to choose one. Ask a pharmacist or registered dietitian nutritionist (RDN or RD) for help choosing a reliable brand. Chromium supplements are available in several different forms.25 You can select the form that is easiest for you to take.
Capsules
Tablets
Powders
Liquids
Multivitamins
Combination products
Multivitamins have a small amount of chromium. They usually contain about 35-120 micrograms.
Capsules and tablets that contain chromium alone have a higher dose. They typically contain about 20-500 micrograms. The higher dose is sometimes called a pharmacologic dose. Clinical research on chromium to treat health conditions usually uses pharmacologic doses.
Read Chromium Picolinate Full Research Article Here
Summary
Chromium is an element that is found in trace amounts in food. The chromium in food is trivalent chromium. It has been studied in type 2 diabetes, PCOS, depression, weight training, weight loss, and other conditions. There is not enough solid evidence that chromium is an effective treatment for any condition.
There are a few possible drug interactions with chromium, including levothyroxine. Let your healthcare provider know if you are taking chromium in case it interacts with any of your current medications.
You can likely get enough chromium in a healthy diet that includes meat, grains, vegetables, and fruit. Chromium is also available as a supplement. Before taking a chromium supplement, talk with a healthcare provider to find a reliable brand.