Certain medications may interact with chromium, especially when taken on a regular basis. Women usually consume on average between 23 to 29 micrograms of chromium per day from food, and adult men usually consume an average of 39 to 54 micrograms per day.įew serious adverse effects have been linked to high intake of chromium, so the Institute of Medicine has not established a tolerable upper intake level (UL) for this mineral. Pregnant women need 29 to 30 micrograms daily breastfeeding women, 44 to 45 micrograms Women ages 14-plus need 24 to 25 micrograms daily. Men ages 14 to 50 need about 35 micrograms daily men age 50-plus need 30 micrograms. The amount needed depends on gender and age. From this, adequate intake levels were established. In 1989, the National Academy of Sciences came up with a safe intake range for chromium. Another recent review of randomized, controlled clinical trials did find supplements of chromium picolinate to help with weight loss when compared with placebo, but the differences were small and of debatable clinical relevance. Yet a recent review of 24 studies that examined the effects of 200 to 1,000 micrograms per day of chromium (in the form of chromium picolinate) on body mass or composition found no significant benefits. These findings are consistent with the results of earlier studies.Ĭhromium supplements are sometimes claimed to reduce body fat and increase lean muscle mass. In some studies, 150 to 1,000 micrograms per day has decreased total and low-density-lipoprotein (LDL or “bad”) cholesterol and triglyceride levels and increased concentrations of apolipoprotein A (a component of high-density-lipoprotein cholesterol known as HDL or “good” cholesterol) in subjects with atherosclerosis or elevated cholesterol or among those taking a beta-blocker drug.

The effects of chromium supplementation on blood lipid levels in humans are also inconclusive. It further notes that there is no clear scientific evidence that vitamin and mineral supplementation benefits people with diabetes who do not have underlying nutritional deficiencies. The American Diabetes Association states that there is insufficient evidence to support the routine use of chromium to improve glycemic control in people with diabetes. Overall, the value of chromium supplements for diabetes is inconclusive and controversial.

Chromium supplementation had no effect on glucose or insulin concentrations in subjects without diabetes, nor did it reduce these levels in subjects with diabetes. A meta-analysis assessed the effects of chromium supplements on three markers of diabetes in the blood: glucose, insulin and glycated hemoglobin. It has been suggested that chromium supplements might help to control type 2 diabetes or the glucose and insulin responses in people at high risk of developing the disease. A chromium deficiency impairs the body’s ability to use glucose to meet its energy needs and raises insulin requirements. Insulin resistance leads to higher-than-normal levels of glucose in the blood (hyperglycemia). Among the most active areas of research are in its uses in treating diabetes, lowering blood lipid levels, promoting weight loss and improving body composition. Chromium has long been of interest for its possible connection to several health conditions.

Chromium health benefits