Chromium supplements have also been studied for their effects on cholesterol, heart disease risk, psychological disorders, Parkinson's disease, and other conditions. However, the study results have. Chromium supplements are often used as a weight-loss aid and to control blood sugar. Chromium works by aiding the action of insulin in the body. Insulin is essential for metabolism and storage of carbs, fats, and proteins in the body. How it functions in the body as a supplement is not well known.
- Best Chromium For Weight Loss
- Chromium Picolinate Benefits
- Chromium And Weight Loss Studies
- Chromium Picolinate For Weight Loss
Chromium is one of the few elements used in dietary supplements for weight loss. Its presence in this type of tablets and capsules is fully justified. This is because chromium plays an important role in maintaining normal body weight. If there is too little of it in the body, we may feel an exuberant appetite and gain weight more easily and quickly. On the contrary, if we take chromium supplements or supplement deficiencies of this element by means of appropriate food products, the road to slim figure may be less bumpy for us. Let us check what role chromium plays in our organism, what are its sources and how to supplement it.
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Chromium – a little-known, inconspicuous element of great importance to health
Chromium was discovered in 1797 as a hard, silver-grey metal used on a large scale in industry. As it turns out, it also has an important biological significance for humans. Although it occurs in our body in trace amounts, it fulfils several important tasks, including the regulation of cholesterol levels and participation in the metabolism of carbohydrates, fats and proteins. It is an essential component of the so-called glucose tolerance factor (GTF), which makes it a specific guardian of normal blood sugar levels.
The concentration of chromium in the human body is about 6 mg, but depending on lifestyle or diet, the level of this microelement may fluctuate. Neither chromium deficiency nor excess is advisable. Both may adversely affect our health. The average daily requirement of chromium is about 20-100 micrograms. This is a small amount, which we can supplement through normal, healthy eating. However, there is a large group of people in whom the need for chromium increases, and these are primarily people with impaired carbohydrate metabolism, overweight and obese people and those who are very physically active.
Read also: How to reduce appetite?
Chromium deficiency and excess in the body – symptoms
Chromium is not stored in the body for a long time, on the contrary, it is quite easily excreted from the body with urine. In addition, such factors as: high physical effort, alcohol abuse, high stress levels, poor diet, some diseases of the digestive system and kidneys, may lead to even more intensive removal of chromium from the body.
Fortunately, however, this element can be easily supplemented – either through appropriate food products, or through adequate dietary supplements. The latter will be particularly useful in the case of excessively high blood sugar levels, as well as in situations where excessive appetite causes weight gain and prevents the reduction of excess weight.
Chromium deficiency may manifest itself in various ways, with the most frequently observed symptoms being
- mood disorders;
- frequent fatigue, weakness, apathy;
- excessive appetite, especially for sweets;
- attacks of ravenous hunger;
- disorders of protein and lipid metabolism;
- excessively high levels of bad cholesterol in the blood;
- fluctuations in glucose tolerance and too high blood sugar levels;
- weight gain.
Excess chromium in the body happens less frequently, and its main symptoms are: abnormalities in carbohydrate metabolism, disorders in the process of insulin production, impaired absorption of iron and zinc. It is worth adding that chromium excess poses a greater threat to our health than its deficiency. Consuming too high doses of this microelement over a long period of time may have negative effects in the form of changes in DNA, gene mutations and increased risk of cancer. Therefore, when taking chromium tablets, always follow the manufacturer’s recommendations. With a normal dosage, nothing will threaten our health.
Check: How to lose 5 kg of weight?
Chromium in food. In which products we can find large amounts of chromium?
When it comes to food, chromium is not as common an element as, for example, magnesium, potassium or calcium. We can also always help ourselves to dietary supplements with chromium, if we need it.
Good sources of chromium in food include:
- lean meat,
- thick cereals,
- bran and germ,
- wholemeal flour,
Chromium for weight loss
Does chromium help with weight loss? Definitely yes, because it works in the human body by regulating carbohydratemetabolism, preventing blood glucose spikes, improving sugar transport to tissues and supporting fat metabolism. Thanks to these properties, we experience a decrease in appetite and less frequently reach for sweets and snacks, it is also easier to control our hunger, and our body is more efficient in burning fats delivered in food and better manages the consumed carbohydrates, preventing their storage in the form of fat tissue.
The positive role of chromium in the process of weight loss is indisputable, however it does not mean that this element will equally help everyone in the fight against excessive kilograms. Some people react stronger, others weaker to chromium. A lot also depends on the lifestyle and other actions taken by us in order to achieve a slim figure.
Chromium – health promoting properties. What else, apart from slimming, can chromium help us with?
Chromium is important for carbohydrate metabolism, that’s why this microelement is helpful not only for people with weight loss, but also for people with diabetes and elevated blood glucose levels. Thanks to chromium, insulin produced by the pancreas (that is, the hormone responsible for transferring glucose to cells and tissues) is more active and better able to metabolize sugar and lower its concentration in the blood. Important note – although chromium can be extremely helpful in leveling sugar levels, people with diagnosed diabetes should consult their doctor before taking chromium.
Another important role of chromium is participating in fat metabolism and reducing bad cholesterol LDL levels. Thanks to this asset, the element with the symbol Cr reduces the risk of cardiovascular diseases, such as atherosclerosis and coronary artery disease, and prevents heart attacks and strokes.
It turns out that chromium also protects us from osteoporosis, because it prevents calcium excretion in urine, and the higher calcium concentration in the body, the stronger and healthier bones. Other valuable properties of chromium include:
- improving the transport of amino acids to tissues,
- helps build muscle mass,
- beneficial effect on the nervous system and mood,
- alleviation of depressive states,
- help in the prevention of polycystic ovary syndrome.
Chromium – tablets, capsules, multi-ingredient dietary supplements… What to choose in order to lose weight?
On the market there is a whole range of specifics with chromium, and most of them are preparations regulating blood sugar levels or typical supplements for slimming. If you want to lose weight and need a good chromium supplement to help you curb your appetite and regulate your carbohydrate metabolism, you can choose either organic chromium in tablets or capsules or a multi-ingredient chromium preparation. The latter solution is more effective and more often recommended by people who have already managed to lose weight.
Multicomponent capsules or tablets with chrom ium have a much broader spectrum of action and have stronger slimming properties than this element alone. Certainly the combination of supplementation of such a multi-element preparation with a reduced-calorie diet and physical activity will bring us maximum good results on the ground of burning unwanted body fat.
Top dietary supplements with chromium to speed up and facilitate weight loss:
- Keto Actives – an advanced formula that dynamically stimulates fat burning. In addition to chromium, you’ll find forskolin, synephrine, CLA linoleic acid and several other valuable ingredients with slimming properties.
- Nutrigo Lab Burner – an effective, perfectly developed fat burner, which will not escape the attention of active people who want to get rid of excess weight at a fast pace. Some of the ingredients include: sinetrol, hydroxycitric acid, raspberry ketones.
Best Chromium For Weight Loss
What if there was a simple, inexpensive mineral supplement that would work for weight loss, lower appetite, lower body fat, and lower blood sugars? What if you also knew that Americans have a 90% chance of being deficient on this essential mineral, especially if you are overweight? Would you be interested? I suspect you would. Please read on…
In 1977, a patient at Toronto General Hospital received intravenous nutrition for 3 ½ years. She developed high blood sugars, nerve damage, and high triglycerides in her blood. All this resolved with chromium. This was the first documentation of human chromium deficiency. The epidemic of inadequate chromium is now well documented, with high blood sugars, high triglycerides, and unwanted weight gain. Any of that sound familiar? If so, it may partly be explained by inadequate chromium.
Every American struggling with unwanted weight gain should consider taking chromium polynicotinate (GTF) for the following reasons:
- Chromium deficiency is epidemic!
- Chromium deficiency contributes to weight gain and sugar or carb cravings!
- Chromium deficiency slows sugar and fat metabolism!
- Chromium GTF supports muscle building and fat burning!
- Chromium is ESSENTIAL for Optimum Health!
Look at the evidence for chromium deficiency reported in the American Journal of Clinical Nutrition:
- The FDA’s Reference Daily Intake for chromium is a minimum of 120 mcg per day.
- Over 90% of typical diets in the U.S. provide less than 50 mcg of chromium per day!
- Americans, on average, consume only 25-35 mcg of chromium per day.
Due to low chromium in common chromium-containing foods (i.e. eggs, bread, milk, tuna, apples, oranges, rice, lettuce, tomatoes, etc), you would need LOTS of food and over 10,000 calories per day to get adequate chromium. Do you see the problem? Our common foods that have some chromium are still very low in chromium!
But don’t worry, the Mayo Clinic website has the answer. They recommend chromium-rich foods like brewer’s yeast, calf liver, and wheat germ! Hmmm…. not exactly top choices for most of us. No wonder we are deficient!
Although minimum recommendations are 120 mcg of chromium per day, the ideal amount seems to be closer to 1,000 mcg per day, especially for those with diabetes, metabolic syndrome, or excessive weight gain.
Does chromium supplementation work? Let’s look at some compelling research…
Research Study #1: Chromium improves sugar metabolism and diabetes tendencies.
In Biological Trace Elements Research Journal, researchers stated “Glucose intolerance, related to insufficient chromium appears to be widespread. Improved chromium nutrition leads to improved sugar metabolism in hypoglycemics, hyperglycemics, and diabetics.” And, “The hallmark sign of chromium deficiency is impaired glucose tolerance.”
This means that the most common finding with low chromium is “sugar intolerance”, which leads to weight gain from sugar, an elevated blood sugar, pre-diabetes, high blood insulin, and/or diabetes type 2.
Other researchers in 1998 (Journal of the American College of Nutrition) concluded that chromium has benefits without known side effects in people with glucose intolerance and diabetes, improving blood sugars, cholesterol, and HgA1C levels.
Research Finding #2: Chromium supports lean body mass (muscle building).
Research has shown that Chromium GTF causes greater loss of fat and less loss of muscle than dieting without chromium. A study in weight lifters showed much greater muscle gain with chromium!
Research Finding #3: Chromium reduces appetite and cravings in dieters, supporting weight loss.
The Journal of Psychiatric Practice in 2005 studied a dose of 600 mcg of chromium in patients with atypical depression, most of whom were overweight. They found that chromium reduced appetite, improved carbohydrate cravings, lowered overall eating, and, coincidentally, that low sex drive improved. These are all common symptoms of depression; so all symptoms were of interest to the researchers. The bottom line is that if you have experienced stress or some depression symptoms and weight gain, chromium may work for you!
In 2008, Diabetes Technology & Therapeutics reported that 1,000 mcg daily of chromium reduced food intake, hunger levels, and fat cravings, suggesting that chromium helps regulate food intake through appetite control in the brain.
In fact, patients taking chromium “automatically” reduced food intake by 207 calories per day, simply because of decreased cravings for carbohydrates and sweets!
Why Chromium GTF over Chromium Picolinate and other chromium compounds?
Chromium GTF is chemically known as chromium polynicotinate. It is chromium that is chemically bound to natural Vitamin B3 (nicotinic acid or niacin) creating a safe compound that functions as a glucose tolerance factor (GTF). This very natural version of chromium supplies Vitamin B3 and chromium at the same time. The result is better absorption and more confidence that the chromium will actually work. It has been determined safe at up to 350 times the reference intake.
Research in labs on ovary cells has demonstrated that chromium picolinate produces chromosome damage with the potential to trigger cells to become cancer. Two cases of kidney failure were associated with chromium picolinate.
Another study with chromium polynicotinate in obese women who were exercising experienced significant weight loss while obese women using chromium picolinate demonstrated a significant weight gain.
Chromium GTF is better absorbed and more bioavailable than other versions of chromium. In fact, chromium GTF is absorbed into body tissues 3 times greater than chromium picolinate and 2 times greater than chromium chloride!
At the Center For Nutrition, we recommend Chromium GTF tablets with 200 mcg of chromium polynicotinate. If you have unwanted weight gain, carbohydrate cravings, an excessive appetite, or problems with sugar or fat metabolism, consider a total of 1,000 mcg of chromium daily. Check your multivitamin for chromium. If you are in excellent health, at an ideal weight, 1 tablet daily may be enough. For the rest of us, adding enough to get to the 900-1100 mcg per day is recommended. Adding 2-5 Chromium GTF tablets per day, depending on your multivitamin, will guarantee what we believe to be an optimum dose.
Chromium Picolinate Benefits
Note: Metabolism Essentials Multi contains 500 mcg of chromium polynicotinate per 6 tablets. Adding 2-3 tablets of Chromium GTF 200 per day is our typical recommendation.
Chromium And Weight Loss Studies
For Optimum Health,
Chromium Picolinate For Weight Loss
Rick Tague, M.D., M.P.H.