Chromium
Chromium
Also known as: Chromium picolinate, Chromium polynicotinate, Chromium chloride, Trivalent chromium, Cr(III)
Chromium is an essential trace mineral that enhances insulin sensitivity and plays a role in carbohydrate, fat, and protein metabolism. Most commonly supplemented as chromium picolinate.
Introduction
Chromium is an essential trace mineral discovered in 1797 by French chemist Louis Nicolas Vauquelin. It exists in several oxidation states, but only trivalent chromium (Cr3+) is biologically active and nutritionally essential.
Chromium's primary known function is enhancing insulin action through a molecule called chromodulin (formerly glucose tolerance factor or GTF). Chromodulin binds to insulin receptors and amplifies their signaling, effectively making insulin more efficient.
This "insulin-sensitizing" effect has led to extensive research on chromium for type 2 diabetes, metabolic syndrome, and weight management. However, results have been mixed - some studies show benefits for blood sugar control, while others show no effect. The variation may relate to baseline chromium status, with benefits more likely in those with suboptimal levels.
Chromium has also been marketed for weight loss and muscle building, but evidence supporting these claims is weak. Some studies suggest it may help reduce carbohydrate cravings and binge eating, possibly through effects on brain serotonin pathways.
Chromium deficiency is difficult to diagnose because there are no reliable biomarkers. The body contains only about 4-6 mg of chromium, and requirements are estimated at 20-35 mcg per day - among the lowest of essential minerals.
Main Benefits
Enhances insulin sensitivity and may improve glucose control in type 2 diabetes, particularly in chromium-deficient individuals.
May improve lipid profiles by reducing LDL cholesterol and triglycerides in some studies.
May reduce carbohydrate cravings and binge eating behaviors through effects on brain serotonin.
Essential for normal carbohydrate, fat, and protein metabolism through chromodulin-mediated insulin enhancement.
May support weight management by improving body composition, though evidence is inconsistent.
Mechanism of Action
Chromium functions primarily through chromodulin (formerly GTF), a low-molecular-weight chromium-binding compound:
Insulin Signaling Enhancement: Chromodulin binds to insulin receptors and amplifies their tyrosine kinase activity. This enhances insulin signaling without increasing insulin levels, effectively making cells more sensitive to insulin.
Glucose Transport: By enhancing insulin signaling, chromium may increase GLUT4 translocation to cell membranes, improving glucose uptake into cells.
Lipid Metabolism: Chromium may influence lipid metabolism through effects on insulin and direct effects on enzymes involved in fatty acid and cholesterol synthesis.
Brain Serotonin: Some evidence suggests chromium may affect serotonin pathways in the brain, potentially explaining effects on mood, appetite, and carbohydrate cravings. It may enhance tryptophan transport into the brain.
Protein Synthesis: Animal studies suggest chromium may enhance protein synthesis through effects on RNA synthesis, though human relevance is unclear.
Natural Sources
Chromium content in foods varies widely due to soil and processing. Whole grains, meats, and some vegetables are reasonable sources.
Examples:
Broccoli
Grape juice
Whole wheat products
Potatoes
Green beans
Beef
Orange juice
Turkey
Apples
Bananas
Widely distributed in foods but content varies with soil; refined foods lower in chromium; most diets provide adequate amounts.
Deficiency Symptoms
True chromium deficiency is rare and difficult to diagnose. Severe deficiency causes impaired glucose tolerance similar to type 2 diabetes.
Common Symptoms:
Impaired glucose tolerance
Elevated blood sugar
Elevated blood lipids
Neuropathy (rare cases)
True deficiency rare; suboptimal status may be more common; difficult to assess due to lack of reliable biomarkers.
Impairs glucose metabolism; may contribute to insulin resistance; reversible with supplementation.
Recommended Daily Intake
AI (Adequate Intake): men 35 mcg/day, women 25 mcg/day. No established RDA due to insufficient data.
Reference Values:
| Adult men | 35 mcg/day (AI) |
| Adult women | 25 mcg/day (AI) |
| Pregnancy | 30 mcg/day (AI) |
| Lactation | 45 mcg/day (AI) |
| Therapeutic doses | 200-1000 mcg/day |
Sources for RDI/AI:
Therapeutic doses (200-1000 mcg) used in diabetes studies. Long-term safety of high doses not well-established. No UL established due to lack of toxicity data.
Effectiveness for Specific Focuses
Enhances insulin sensitivity; may improve glucose control; mixed clinical evidence but mechanistically sound.
Some evidence for improving glycemic control in type 2 diabetes; effects may be limited to deficient individuals; supports glucose metabolism.
May improve lipid profiles in some studies; evidence inconsistent; not a primary cardiovascular supplement.
May reduce carbohydrate cravings through serotonin effects; limited evidence for depression/atypical depression.
Safety Information
Potential Side Effects
Generally well-tolerated
Rare gastrointestinal upset
Rare skin reactions
Kidney damage (rare, with very high doses of picolinate form)
Contraindications
Kidney disease (caution with high doses)
Chromate or leather allergy (rare reactions)
Overdose Information
No established UL; no toxicity observed at doses up to 1000 mcg/day in studies; trivalent form poorly absorbed and low toxicity.
Very safe at supplemental doses. The trivalent form in supplements has extremely low toxicity. Chromic acid and hexavalent chromium (industrial forms) are toxic but irrelevant to supplements.
Interactions
Drug Interactions:
Diabetes medications (may enhance glucose-lowering effects)
NSAIDs - may increase chromium absorption
Antacids - may reduce chromium absorption
Corticosteroids - may increase chromium excretion
May enhance diabetes medication effects; monitor blood sugar when combining; generally compatible with most medications.
Other Supplement Interactions:
Biotin - may work synergistically for glucose metabolism
Vitamin C - may enhance absorption
Synergistic with biotin for glucose control; safe combinations with most supplements.
Hexavalent chromium (Cr6+) found in industrial settings is toxic and carcinogenic - this is NOT the form in supplements. Supplemental chromium is trivalent (Cr3+) and safe.
Forms and Bioavailability
Chromium picolinate is the most common and well-studied form. Other forms include polynicotinate and chloride.
Chromium Picolinate
Chromium bound to picolinic acid; most researched form; good absorption.
Better absorption than chloride form; most clinical studies use this form; picolinic acid may enhance uptake.
Standard form in supplements. Well-researched for blood sugar effects. Picolinic acid is a natural metabolite of tryptophan.
Chromium Polynicotinate
Chromium bound to niacin; claimed better absorption and reduced toxicity.
Good bioavailability; may be better tolerated by some; less research than picolinate.
Alternative to picolinate. Marketed as "niacin-bound chromium." Limited comparative research.
Chromium Chloride
Inorganic salt form; less well-absorbed than organic forms.
Poorer absorption than picolinate or polynicotinate; less commonly used in supplements.
Found in some multivitamins. Less effective than other forms for therapeutic purposes.
Warnings & Suitability
Did You Know...?
The "glucose tolerance factor" (GTF) originally thought to be a unique chromium-containing compound is now known to be the protein chromodulin.
Chromium was named after the Greek word "chroma" meaning color because chromium compounds produce many different colors.
The body contains only about 4-6 milligrams of chromium total - among the lowest amounts of any essential mineral.
Chromium picolinate was briefly suspected of causing DNA damage in cell cultures, but human studies have not confirmed this concern.
General Scientific Sources
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Content Verification
Last Medical Review: 2/13/2026
Reviewed by: Editorial Team