Chromium Picolinate: What Are the Benefits?

Taking chromium picolinate may help lower blood glucose and improve the body’s insulin response. It can be obtained from certain foods as well as from supplements.

Chromium picolinate is a supplemental form of the trace element chromium.

Many supplement makers promote these products as enhancing nutrient metabolism and supporting weight loss.

Yet questions remain about both their safety and true effectiveness.

This article reviews the potential advantages of chromium picolinate and offers information to help you decide whether it might be appropriate to try.

What Is Chromium Picolinate?

Chromium is a trace element that exists in several chemical forms. One toxic form is associated with industrial contamination, whereas a safe form occurs naturally in many foods.

The safe version, trivalent chromium, is generally regarded as essential, meaning it must be obtained through diet.

Although some scientists debate whether chromium is truly essential, it does participate in several bodily processes.

For instance, it is part of a molecule called chromodulin, which supports insulin’s activity in the body.

Insulin, produced by the pancreas, is vital for regulation of carbohydrates, fats and proteins.

Curiously, intestinal absorption of chromium is very poor — less than about 2.5% of ingested chromium is absorbed.

Chromium picolinate, however, is a form that appears to be absorbed more readily. For that reason, it is commonly used in dietary supplements.

Chromium picolinate consists of chromium bound to three molecules of picolinic acid.

Summary

Chromium is a trace mineral present in small amounts in many foods and influences nutrient metabolism via its effect on insulin. Chromium picolinate is the formulation most often included in supplements.

It May Improve Blood Sugar

In people without metabolic disease, insulin is key for signaling tissues to take up blood glucose.

In diabetes, there are impairments in normal insulin action.

Several trials indicate that chromium supplements can improve blood glucose control in individuals with diabetes.

For example, one study showed that 16 weeks of 200 μg/day of chromium reduced blood glucose and insulin and enhanced insulin sensitivity.

Other studies suggest that people with higher baseline blood glucose and lower insulin sensitivity might obtain greater benefit from chromium supplementation.

Moreover, a large observational study of over 62,000 adults found a 27% lower likelihood of diabetes among those taking supplements that contained chromium.

However, some trials lasting three months or more have not demonstrated improved glycemic control in adults with type 2 diabetes.

Research in obese adults without diabetes found that 1,000 μg/day of chromium picolinate did not enhance insulin sensitivity.

Likewise, a sizable review of 425 healthy individuals reported that chromium supplements did not affect glucose or insulin concentrations.

In summary, while some diabetic patients have shown improvements with chromium, results are inconsistent and benefits are not generally observed in people without diabetes.

Summary

Chromium supplements may improve insulin action or lower blood glucose in some people with diabetes, but findings are mixed and similar effects are not usually seen in those without diabetes.

It May Reduce Hunger and Cravings

Anyone who has tried to lose and maintain weight is familiar with persistent hunger and strong food cravings.

Consequently, many look for foods, supplements or drugs that might blunt these urges.

A number of studies have explored whether chromium picolinate can help in this area.

In an 8-week trial, 1,000 μg/day of chromium (as chromium picolinate) lowered food intake, hunger and cravings in healthy overweight women.

The investigators proposed that chromium’s actions in the brain may underlie these effects.

Other studies have focused on people with depression or binge-eating disorder, groups that might particularly benefit from reduced appetite or cravings.

In an 8-week trial, 113 people with depression were randomized to receive 600 μg/day of chromium picolinate or placebo.

The trial reported that chromium supplements decreased appetite and cravings more than placebo (16).

A small trial also observed potential benefits in people with binge-eating disorder.

Specifically, doses between 600 and 1,000 μg/day were associated with fewer binge episodes and reduced depressive symptoms.

Summary

Limited evidence suggests that 600–1,000 μg/day of chromium picolinate may help reduce hunger, cravings and binge-eating frequency in some individuals.

Does It Help You Lose Weight?

Because chromium influences nutrient metabolism and may affect eating behavior, researchers have investigated whether it can support weight loss.

One major review pooled 9 studies with 622 overweight or obese adults to assess chromium’s weight-loss potential.

These trials used doses up to 1,000 μg/day of chromium picolinate.

Overall, chromium picolinate produced only small weight reductions (about 2.4 pounds or 1.1 kg) after 12–16 weeks in overweight or obese participants.

However, authors questioned the clinical relevance of this small change and concluded that the supplement’s benefit remains uncertain.

Another comprehensive review reached a similar verdict.

After evaluating 11 trials, authors found an average weight loss of only 1.1 pounds (0.5 kg) with 8–26 weeks of chromium supplementation.

Many other studies in healthy adults found no effect of chromium on body composition, even when paired with exercise.

Summary

Current evidence indicates chromium picolinate does not produce meaningful weight loss in overweight or obese people and seems even less effective in normal-weight individuals, including when combined with exercise.

Food Sources

Although chromium picolinate is primarily sold as a supplement, chromium itself is present in various foods.

It’s important to note that farming and processing methods influence the chromium content of foods.

As a result, the actual chromium levels in a given food can vary, and no reliable database of chromium content exists. Moreover, many foods contain only trace amounts (about 1–2 μg per serving) (20).

In the United States, recommended dietary intakes are 35 μg/day for adult men and 25 μg/day for adult women (20).

After age 50, recommended amounts drop slightly to 30 μg/day for men and 20 μg/day for women.

These recommendations were based on estimates of typical intakes in specific groups, so they remain fairly provisional (20).

Despite uncertainty about exact food chromium levels and tentative intake guidelines, chromium deficiency appears to be uncommon.

Generally, meats, whole-grain foods and some fruits and vegetables are considered decent chromium sources (, 21).

Some studies report broccoli contains relatively high chromium (~11 μg per 1/2 cup), while oranges and apples may have around 6 μg per serving (, 22).

Overall, eating a varied diet of minimally processed foods is likely to meet chromium needs for most people.

Summary

Both the actual chromium content of foods and the recommended intake values remain tentative. Nevertheless, chromium exists in low amounts across many foods, and deficiency is rare.

Should You Take Chromium Supplements?

Given chromium’s roles in the body, many people wonder whether taking extra chromium as a supplement is beneficial.

There Is Not a Specific Upper Limit for Chromium

Many trials have investigated chromium’s effects on glucose control and weight.

Beyond potential benefits, it is also important to consider the risks of excessive intake.

The National Academy of Medicine typically establishes a tolerable upper intake level (UL) for nutrients when evidence indicates an intake threshold beyond which adverse effects may occur.

However, because data are limited, no UL has been established for chromium (20).

Safety of Chromium Picolinate

Despite the absence of a formal UL, some scientists have raised concerns about the safety of chromium picolinate, the common supplemental form.

When metabolized, this form may generate reactive species called hydroxyl radicals.

These reactive molecules can potentially damage DNA and cause other harm (20).

Interestingly, although picolinate is a widely used supplemental form, these adverse biochemical effects may be specific to this formulation.

Additionally, a case report described severe kidney injury in a woman taking 1,200–2,400 μg/day of chromium picolinate for weight loss.

Other isolated adverse events have also been linked to intake of this supplement.

Is It Worth Taking?

Besides potential safety issues, chromium supplements can interact with certain medications, such as beta-blockers and non-steroidal anti-inflammatory drugs (NSAIDs).

However, clear-cut adverse events definitively caused by chromium excess are uncommon (20).

This may partly reflect that many supplement trials did not systematically report adverse events.

Given the uncertain advantages and potential risks, some experts advise against routine use of chromium picolinate as a supplement.

If you are considering taking chromium picolinate, discuss it with your healthcare provider because of possible side effects or interactions with medications.

Summary

There is no established harmful intake level for dietary chromium. Nonetheless, limited evidence raises concerns that the picolinate form might produce undesirable effects in the body.

The Bottom Line

Chromium picolinate is the chromium form commonly sold in dietary supplements.

It may help some people with diabetes improve insulin action or lower blood glucose. It also appears to reduce hunger, cravings and binge eating in certain individuals.

However, chromium picolinate does not produce meaningful weight loss.

Chromium deficiency seems uncommon, and there are concerns that the picolinate form could have harmful effects.

Overall, chromium picolinate is probably not worthwhile for most people. If you are considering it, talk through the potential benefits and risks with a qualified healthcare professional.