Will Supplemental Chromium Help?
Is it hype, or is chromium a weight-loss, fat-burning supplement?
Jan 6, 2008
Chromium is a mineral cofactor of insulin and despite this important function in the body it is required in only very small amounts. Until rather recently it was commonly believed that chromium was converted to another compound in the body called glucose tolerance factor, or GTF. Foods that naturally contained high amounts of GTF were thought to be good sources of chromium. Scientific thought currently is that GTF doesn’t actually exist, but instead a very small protein called “low molecular weight chromium binding substance” which is also essential for insulin to function in the body. This protein does not permanently bind to chromium and thus is not a dietary source of chromium.
Because of chromium’s involvement in glucose regulation and metabolism, supplements containing it have been marketed as “weight loss fat burners” that also build muscle tissue. No scientific evidence has been found for this nor for chromium’s use as an ergogenic aid.
Safety. Chromium appears to be a safe supplement when taken at doses between 52 and 200mcg. At this dosage few side effects have been reported, however larger doses of 1000mcg may result in a carcinogenic form of the mineral being produced in the body, as evidenced in the movie Erin Brockovich.
The picolinate form of chromium is particularly problematic for individuals with depression, schizophrenia or bipolar disease because it can alter neurotransmitter levels. There is also some speculation that chromium picolinate could negatively affect DNA.
Individuals with diabetes should not take chromium before consulting with their physician.
Side effects. Rare reports of headaches, insomnia, irritability and mood changes have been reported. Despite possible weight loss effects of chromium picolinate, the same supplement has also been observed to cause weight gain in younger women who exercise and are in a strength training program.
Chromium picolinate, caffeine and ephedra have been combined in a popular weight loss product known as Hydroxycut. Seizures and liver problems have been reported with use of this product, although this is more likely due to the ephedra content than the chromium.
Drug interactions. Chromium interacts with insulin possibly causing hypoglycemia. Increased chromium retention and absorption can occur when non-steroidal anti-inflammatory drugs such as Advil, Motrin, Aleve and aspirin are taken with it. Individuals on corticosteroids may also need additional chromium as these medications can cause urinary chromium losses. Individuals receiving total parenteral nutrition have developed severe chromium deficiency which manifests itself by erratic blood glucose control that is not able to be remedied by insulin alone.
There are known no known interactions with any foods.
Taking chromium supplements with herbs that contain chromium such as horsetail and cascara can increase the risk for chromium toxicity. Chromium also interferes with iron availability as it can bind to transferrin so individuals taking high doses of chromium should watch for possible signs of iron deficiency. This is not problematic at normally safe doses, however.
Dosage. Doses of chromium used in weight loss studies fall within the 200 to 400mcg range. Normal dietary chromium intakes are approximately 25mcg for women and 33mcg for men from rich food sources such as beer, coffee, tea, wine, Brewers yeast, whole grains, cheese, nuts, mushrooms, asparagus and liver.
Reliability. EZ-Trim and Trimspa supplements contain chromium and analysis revealed that chromium content was only 25% of that depicted on the label for the former, while the latter had more chromium then claimed. There are at least 53 USP-verified products on the market produced by Kirkland Signature and Equaline, among others.
