(American Journal of Clinical Nutrition, vol. and Britain consume less than 50 mcg daily. The recommended safe and adequate intake for chromium has been set at 50 to 200 mcg per day by the Recommended Dietary Allowance Committee of the National Research Council in the United States, but research suggests that about 90% of the population in the U.S. Anecdotally, chromium swimmers tended to report more performance improvements and less muscle soreness, compared to non-supplemented athletes (“Chromium Picolinate Supplementation in Male and Female Swimmers”, Medicine and Science in Sports and Exercise, vol. The improvement was actually greatest in the chromium-supplementing female swimmers, who carved body fat by over 8%. One study shows that, after 24 weeks, chromium-rich swimmers had increased lean mass by 3.3% and decreased body fat by 6.4%, compared to the placebo swimmers. It not only increases strength and muscle mass but was also shown to decrease body fat by 22%. ActionĬhromium can also produce anabolic effects similar to steroids but without any side effects. A double-blind, crossover study showed an average of 7% cholesterol reduction in subjects taking chromium picolinate. For many with diabetes, chromium enhances the ability of insulin to lower serum glucose levels. People with diabetes have a highly increased rate of protein glycosylation and this plays a major part in their increased risk of atherosclerosis and many other diseases. Chromium Picolinate also reduces high serum glucose levels which can contribute to aging via a destructive process known as glycosylation (also called non-enzymatic glycation), in which glucose molecules bind to proteins and interfere with their function. Scientists have demonstrated that the minerals in picolinate form are better assimilated than most other forms. Picolinic acid is produced in the human body for the purpose of improving the cellular uptake of trace metal ions. Studies show that chromium picolinate benefits include weight loss, lowered serum cholesterol and glucose, burned fat, and built muscle. But I didn't realize that it has so many potential side effects.Chromium Picolinate is a patented version of the trace mineral chromium bound to picolinic acid. I have diabetes and I read about chromium picolinate's benefits for insulin and blood glucose levels. These studies also did not find any benefits of chromium for diabetes or for athletes! So you don't have anything to gain but lots to lose from this supplement! Those are not risks that anyone would willingly take. I've read several studies about it and they all mentioned risk of kidney and liver damage and cancer. It's only drug companies that talk about the so called benefits of this supplement. I personally haven't heard anything good about chromium. The only side effect I've experienced is nausea and that too rarely.Īpril 9, I have not used it and I don't plan to. I have to take it and I have benefited from it. It's a necessary supplement for people who have a chromium deficiency like myself. But I had to stop taking them because of the side effects.Īpril 9, I don't agree with you, chromium is not useless. And is true that you can lose weight and gain muscle because I did. I get a headache, nausea and a hammering noise on my left ear every time I take a dose. I was just advised by my endocrinologist (a fellow in the field) to start taking chromium piccolinate. How Do I Use Chromium Picolinate for Weight Loss?.
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