mineral · for weight & body composition
Chromium
A bioavailable form of the trace mineral chromium that enhances insulin sensitivity and helps regulate blood sugar levels. May support healthy body composition and reduce carbohydrate cravings.
How strong is the research?
14 trials in people with type 2 diabetes tested chromium. Weight, BMI, waist size and fat mass were unchanged overall. One group taking chromium picolinate did lose fat mass.
4 papers read, 1 supporting, 2 against.
Tested as: Mostly chromium picolinate. Some trials used yeast, chloride or nicotinate forms.
Who was studied: Adults living with excess weight, across 21 trials. Nobody measured their chromium first, so most were probably not short of it.
We found 4 studies on this. We have not finished reading them yet, so we are not ready to say either way.
How much to take
200–1000 mcg
Before you take it
- No formal Tolerable Upper Intake Level (UL) established by the Food and Nutrition Board (IOM, 2001) due to insufficient long-term safety data; potential harm at high doses cannot be excluded, particularly in patients with renal or hepatic impairment, where isolated case reports link high-dose chromium supplementation to nephrotoxicity, hepatotoxicity, and rhabdomyolysis.
- Insulin and antidiabetes medications (metformin, sulfonylureas): chromium picolinate may potentiate glucose-lowering effects, increasing hypoglycemia risk; patients on these medications should consult a prescriber before supplementing.
- Levothyroxine: concurrent administration of chromium picolinate and levothyroxine reduced thyroxine area-under-the-curve by approximately 17% in a small study (n=7); separate administration is recommended (take levothyroxine at least 30 minutes before or 3–4 hours after chromium picolinate).
- Fluoroquinolone and tetracycline-class antibiotics: chromium may chelate with these antibiotics in the GI tract and reduce their absorption; take chromium at least 2 hours before or 4–6 hours after the antibiotic dose.
- The FDA permits only a 'highly qualified health claim' for chromium picolinate in relation to blood sugar and insulin resistance — one of the lowest regulatory confidence categories — stating the relationship is 'highly uncertain.'
- Available evidence does not support genotoxic risk from chromium picolinate at typical supplemental doses (≤1,000 mcg/day elemental Cr) per NIH ODS and EFSA safety consensus through 2024; long-term safety data beyond this dose range remain insufficient.
When to take it
Best taken: with food