Chromium: Health Benefits, Side Effects and Recommended Doses

Written by Samantha Roger

What is Chromium?

Chromium is an essential mineral used in small amounts for the normal functions of the body, it helps in digesting food. It is required for fat metabolism and carbohydrate. It is used in the supplements to increase lean gains and to support fat loss.

Where Chromium Comes From?

It is present in various natural foods such as potatoes, brewer’s yeast, cheese, meats, spices, molasses, fresh fruits, vegetables as well as whole grain cereals and bread.

Benefits of Chromium

Chromium helps to increase insulin sensitivity inside the body.

It is possible that chromium may also have an effect on the following:

  • Decrease food cravings
  • Monitors the blood sugar
  • Prevents hypertension
  • Aids metabolism
  • Regulates cholesterol and fat

Besides these, it is also evident that chromium may be able to improve lean muscle gains in individuals. In a study, a team of footballers after supplementing with chromium noticed an increase in their lean muscle gain.

Chromium may help prevent bone loss in women during menopause; it slows the loss of calcium.

What are its Side Effects?

The chromium you get from natural foods will not hurt you. But by consuming excessive chromium supplements can cause stomach problems and hypoglycemia (low blood sugar). As too much chromium is present in supplements, it may also damage your kidneys, nerves and liver, it may also cause irregular heartbeat.

Recommended Doses and Timing for Chromium

According to the studies conducted on chromium, doses of 200 µg or above have been found effective for fat loss and lean muscle gains. However, from a severe overdose of chromium picolate there has been one report of toxicity, so don’t try to exceed 400 µg/day. It can be consumed at any time throughout the day.

Chromium Supplements

The very effective form of chromium is chromium Picolinate; you can get it from carb blockers. It is also found in standalone supplements, it is also used in multivitamins but in low concentrations which is not sufficient to provide much benefit. Besides these, chromium is also found in meal replacement bars, fat loss proteins and fat burners.

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