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Chromium

Chromium (Cr)

Minerals. Modern nutrition.

Also called Chromium picolinate, Chromium polynicotinate, Chromium chloride, Trivalent chromium

Pinyin: gè

Spanish: Cromo

Rare kidney and liver harm

A trace mineral that may help the body respond to insulin. The proof is weak, and the need is very small.

Did you know? Chromium is named after the Greek word chroma, meaning color, because its compounds make many bright colors.

What it may help, and how strong the proof is

Blood sugar. Chromium is sold to help blood sugar. Some trials in diabetes found small drops in blood sugar, but many did not. Reviews found no clear benefit, so the proof is weak.
Traditional proof
Weight. Chromium pills are sold for weight loss. Small, low-quality trials found tiny and inconsistent effects, and no clear weight loss for most people.
Traditional proof

Parts of the body

Pancreas & blood sugar, Energy & metabolism

Traditional use

Brewer's yeast and whole grains have been eaten for generations. Chromium was found in brewer's yeast in the late 1950s, which led to the idea that it helps blood sugar.

How it is classified

Herbal actions: Nutritive, Hypoglycemic. Energy: neutral.

How people take it

Adequate intake (AI) is 35 mcg a day for men and 25 mcg a day for women, ages 19 to 50. For adults 51 and up, the AI is 30 mcg for men and 20 mcg for women. No upper limit has been set. Pill doses in trials were often 200 to 1,000 mcg a day.

Food, capsule and tablet.

Where to get it

Good sources are broccoli, green beans, whole grains such as oats and whole-wheat bread, grape juice, potatoes with skin, meats, and brewer's yeast. Chromium in food is low and varies widely. Pills come as chromium picolinate (the most studied form), polynicotinate, and chloride.

Be careful

Chromium from food is safe. Chromium picolinate has caused rare kidney and liver problems in case reports. Supplements use chromium (III), which is much less toxic than industrial chromium (VI).

Avoid if: diabetes medicines (check first); kidney disease.

Mixing with other things

Works well together
Cinnamon is sold with chromium for blood sugar. Neither has strong proof.
Works well together
Gymnema is also sold for blood sugar, and its proof comes from small trials.
Use caution
Diabetes medicine (metformin, insulin, glipizide, Ozempic)
Chromium may add to the blood-sugar lowering effect of diabetes medicines, which could cause low blood sugar. Monitor levels.

Adds up with others that may lower blood sugar: , , , , , , , , , , , , , and 39 more.

The honest take

Scientists disagree on whether chromium is an essential nutrient, and true deficiency is very rare. Blood sugar and weight claims are weak, and reviews show little or no clear effect. A balanced diet and regular exercise do far more for blood sugar.