Chromium

mineral
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Chromium is an essential trace mineral involved in the metabolism of carbohydrates, fats, and proteins. It enhances the action of insulin, the hormone that helps glucose enter cells and regulates blood sugar levels. Trivalent chromium (Cr3+) is the most bioavailable form used in supplements. Common forms include chromium picolinate, chromium polynicotinate, and chromium chloride. Its precise mechanism is still being investigated: chromium is believed to form part of chromodulin, a molecule that helps insulin bind to cell receptors and improves glucose utilization. Researchers study chromium for its potential to support blood sugar management, particularly in people with insulin resistance or type 2 diabetes. It also contributes to healthy lipid profiles and may play a role in appetite regulation and body weight management.

Natural sources
Whole grainsBroccoliGreen beansPotatoesMeat (beef, poultry)ApplesBananasGrapesOrange juiceSome spices

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith foodTake with Preferably taken with meals to minimize potential stomach upset and align with its role in metabolism.
Daily Intake
RDA (Men)35 mcg
RDA (Women)25 mcg
RDI35 mcg
Optimal Dosage
Minimum100 mcg
Maximum400 mcg
Safety & Toxicity
Upper Limit (UL)1000 mcg
Toxicity Threshold1200 mcg
Toxicity EffectKidney damage, liver dysfunction
3 safety notes
  • Individuals with kidney or liver disease should consult a healthcare professional before taking chromium supplements.
  • Diabetics or those on medications for blood sugar control should monitor blood glucose levels closely and consult a doctor, as chromium can enhance the effects of these medications and potentially lead to hypoglycemia.
  • Pregnant or breastfeeding women should consult a healthcare provider before use.
Goals
Metabolism Boost
Metabolism Boost
Impact
Situational effect
Typical dose:200–1000 mcg
Chromium is a component of a molecule called chromodulin, which helps insulin bind to its receptors on cells. This improves glucose uptake and utilization, which can help manage cravings and prevent the metabolic slowdown associated with poor blood sugar control.

Study evidence

47 studies

Chromium has mixed evidence for improving blood sugar regulation in people with diabetes or certain metabolic conditions. That does not establish a general metabolism boost: research has not shown a reliable increase in resting calorie expenditure or consistent metabolic benefits in otherwise healthy adults.

View goal
Weight Loss
Weight Loss
Impact
Situational effect
Typical dose:200–1000 mcg
Chromium is a component of 'glucose tolerance factor,' a molecule that enhances the action of insulin. For individuals with some degree of insulin resistance, supplementation can lead to more stable blood sugar, reducing the energy crashes that often trigger cravings for sugary foods.

Study evidence

24 studies

Chromium may produce a small average reduction in weight, but individual trials often find no benefit and the practical importance is uncertain. Favorable findings in specific metabolic conditions do not establish substantial or reliable weight loss for most people.

View goal

Studies

Research connections will load here.
Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.
    Anderson RA; Cheng N; Bryden NA; Polansky MM; Cheng N; Chi J; Feng J · Diabetes · 1997
    Randomized trial180 participantsMetabolism Boost
  2. Chromium Supplementation and the Effects on Metabolic Status in Women with Polycystic Ovary Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial.
    Jamilian M; Asemi Z · Annals of nutrition & metabolism · 2016
    Randomized trial64 participantsMetabolism Boost
  3. A Comprehensive insight into the effect of chromium supplementation on oxidative stress indices in diabetes mellitus: A systematic review.
    Kooshki F; Tutunchi H; Vajdi M; Karimi A; Niazkar HR; Shoorei H; Pourghassem Gargari B · Clinical and experimental pharmacology & physiology · 2024
    Systematic review33 studies pooledMetabolism Boost
  4. Comparison of nutritional supplements in improving glycolipid metabolism and endocrine function in polycystic ovary syndrome: a systematic review and network meta-analysis.
    Hu X; Wang W; Su X; Peng H; Tan Z; Li Y; Huang Y · PeerJ · 2023
    Meta-analysis2,362 participants41 studies pooledMetabolism Boost
  5. [Chromium supplementation in patients with type 2 diabetes and high risk of type 2 diabetes: a meta-analysis of randomized controlled trials].
    San Mauro-Martin I; Ruiz-León AM; Camina-Martín MA; Garicano-Vilar E; Collado-Yurrita L; Mateo-Silleras Bd; Redondo Del Río Mde P · Nutricion hospitalaria · 2017
    Meta-analysis13 studies pooledMetabolism Boost
  6. The Influences of Chromium Supplementation on Metabolic Status in Patients with Type 2 Diabetes Mellitus and Coronary Heart Disease.
    Farrokhian A; Mahmoodian M; Bahmani F; Amirani E; Shafabakhsh R; Asemi Z · Biological trace element research · 2021
    Randomized trial64 participantsWeight Loss
  7. Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes.
    Martin J; Wang ZQ; Zhang XH; Wachtel D; Volaufova J; Matthews DE; Cefalu WT · Diabetes care · 2006
    Randomized trial37 participantsWeight Loss
  8. Chromium picolinate reduces insulin resistance in polycystic ovary syndrome: Randomized controlled trial.
    Ashoush S; Abou-Gamrah A; Bayoumy H; Othman N · The journal of obstetrics and gynaecology research · 2017
    Randomized trial100 participantsWeight Loss
  9. Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.
    Fazelian S; Rouhani MH; Bank SS; Amani R · Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS) · 2018
    Meta-analysis351 participants7 studies pooledWeight Loss
  10. Chromium picolinate balances the metabolic and clinical markers in nonalcoholic fatty liver disease: a randomized, double-blind, placebo-controlled trial.
    Kooshki F; Moradi F; Karimi A; Niazkar HR; Khoshbaten M; Maleki V; Pourghassem Gargari B · European journal of gastroenterology & hepatology · 2021
    Randomized trial46 participantsWeight Loss