What Is Chromium Picolinate: Benefits, Dosage, And Side Effects

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Is Chromium Picolinate Good For Weight Loss And Diabetes?

On today’s episode of Live Lean TV, I’m discussing what is chromium picolinate, including the benefits, dosage, and side effects.

Is chromium picolinate a good supplement for weight loss and minimizing sugar cravings, and beneficial for diabetics aiming to reduce blood sugar levels, or is it simply a waste of money?

The goal of this evidence backed supplement series is to cut through all the marketing BS to help you make healthier decisions, while saving you time and money.

Let’s look at what the research says, then I’ll articulate all the benefits with science backed evidence at the end of the post.

To be respectful of your time, I’ve included “jump to” links to each question and answer below.

Table Of Contents: Jump To Links

Before we jump in, let me know in the comments below if you have ever supplemented with chromium picolinate.

With that said, let’s jump right into it.

Chromium Picolinate For Sugar Cravings

Does supplementing with chromium picolinate stop sugar and hunger cravings?

Chromium picolinate is a form of the mineral chromium.

According to this study, chromium picolinate is considered the most effective type for supplementation due to it’s higher absorption rate.

This 8 week study tested a group of healthy, overweight, adult women with carbohydrate cravings.

The results showed supplementing with 1000 mcg of chromium picolinate for 8 weeks may have a direct effect on the brain to reduce hunger, cravings, and food intake.

While the evidence is limited, chromium picolinate is quite affordable at around $10 on Amazon, making it a cost-effective option to try and see if it helps curb hunger, cravings, and potential binge eating.

Chromium Picolinate For Weight Loss

Since some research has shown chromium picolinate helps reduce sugar cravings and hunger, is it good for weight loss?

Several studies have investigated the effectiveness of chromium picolinate as a weight loss supplement due to its role in blood sugar management and potential positive effects on reducing hunger cravings.

However, this analysis of nine studies involving 622 overweight or obese individuals found that chromium picolinate resulted in minimal weight loss of 2.4 pounds after 12 to 16 weeks.

The researchers concluded this weight loss was questionable in terms of clinical significance, leaving the supplement’s overall effectiveness unclear.

Another analysis of 11 studies reported a similar finding, showing only 1.1 pounds of weight loss over 8 to 26 weeks.

Although chromium picolinate may help reduce hunger and sugar cravings, for overall weight loss, you still need to be in a calorie deficit to lose weight.

If this reduction in hunger and cravings helps you achieve a calorie deficit, chromium picolinate, priced at around $10, offers an affordable way to test whether it supports your weight loss goals.

Chromium Picolinate For Diabetes And Insulin Resistance

Is chromium picolinate good for diabetes and people with insulin resistance?

This study shows supplementing with chromium picolinate may benefit individuals with type 2 diabetes as it can help improve blood sugar control.

However, when it comes to obese individuals without diabetes, this study found that a daily intake of 1,000 mcg of chromium picolinate did not enhance the body’s insulin response.

Ultimately for individuals with diabetes, supplementing with chromium picolinate may help enhance the body’s insulin response or reduce blood sugar levels.

However, the results have been inconsistent, and these same benefits were not usually seen as much in people without diabetes.

Chromium Picolinate Dosage

Can you take chromium picolinate everyday?

To supplement with chromium picolinate, you can take it in powder, tablet, or capsule form, typically with food to improve absorption and reduce the risk of stomach upset.

The optimal dosage of chromium picolinate varies depending on individual needs and health conditions.

This research suggests a daily dose of 200 micrograms to 1,000 mcg is generally safe and effective for improving insulin sensitivity and blood sugar control, particularly in people with type 2 diabetes.

Start with a lower dose and increase as needed.

Higher doses should be taken with caution and only under doctor’s supervision, since excessive chromium intake may lead to potential side effects, such as kidney or liver issues.

Chromium Picolinate Side Effects

Is chromium picolinate safe to supplement with?

Chromium picolinate is generally safe at recommended doses between 200 mcg to 1000 mcg per day.

However, even though no upper limits have been set for chromium supplementations, some side effects have been reported at high doses.

These side effects can include:

• Dizziness
• Headaches
• Nausea
• Mood changes
• Skin irritations

In rare cases, excessive long-term use can lead to more serious side effects, such as kidney or liver damage, and potential DNA damage, though this is not common at moderate doses.

People with pre-existing kidney or liver conditions should be cautious and consult a healthcare provider before supplementing with chromium picolinate.

Can You Take Chromium Picolinate And Berberine Together?

Yes, you can take chromium picolinate and berberine together, as they both support blood sugar regulation but work through different mechanisms.

Chromium picolinate improves insulin sensitivity and glucose metabolism, while berberine activates AMPK, a key enzyme that helps regulate blood sugar and fat metabolism.

This study suggest that combining them may enhance blood sugar control, especially in individuals with type 2 diabetes or insulin resistance.

However, if you’re concerned, consult with your healthcare professional before combining chromium picolinate and berberine supplements.

Foods High In Chromium Picolinate

What foods are high in chromium picolinate?

Since chromium picolinate is a synthetic form of chromium, it’s not found in foods.

Therefore supplementation is often needed to receive the benefits of chromium picolinate for specific health benefits such as blood sugar control in diabetics.

Foods high in natural chromium include:

• Broccoli
• Green beans
• Whole Grains
• Potatoes
• Apples
• Bananas
• Chicken
• Beef
• Oysters
• Black Pepper

Although the recommended daily intake of chromium varies based on age, the general guidelines are:

• 35 mcg for adult men
• 25 mcg for adult women

Chromium deficiency is relatively rare in the general population, as most people get adequate amounts through a balanced diet.

Chromium Picolinate Benefits

With all this said, should you supplement with chromium picolinate?

Here are the science backed benefits of chromium picolinate.

Research on chromium picolinate for weight loss suggests it may help reduce sugar cravings, hunger, and food intake, however weight loss results were modest.

For individuals with type 2 diabetes, it may also help improve blood sugar control and improve insulin sensitivity, but its effects on insulin resistance for non-diabetics are less consistent.

Ultimately, at around $10 a bottle on Amazon, chromium picolinate is an affordable supplement option to test it’s benefits for diabetics and individuals with excessive cravings and weight loss goals.

However, those with kidney or liver conditions should consult a with a qualified healthcare provider.

Here’s an Amazon affiliate link to a bottle of chromium picolinate for you to check it out for yourself.

Question Of The Day

Let me know in the comments:

• Have ever supplemented with chromium picolinate?
• What benefits and results did you experience?

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Now I want you to go check out this post where I discuss the research backed evidence behind the benefits of maca root powder.

Keep Living Lean.