What are the properties of chromium?
Chromium is necessary for the body to function properly. It is responsible for the metabolism of fat, carbohydrates and proteins, among other things. In addition, it has an influence on the immune system, the cholesterol and blood sugar levels. Because of these properties, it is an ingredient of supplements for diabetic diet. Research has shown that chromium is an effective support for individuals diagnosed with type 2 diabetes because it helps them manage their blood glucose level [1].
What are the symptoms of chromium deficiency?
Chromium deficiency is a rather rare condition and it may appear due to incorrect diet or following a period of sickness. The symptoms include irritability, headaches, mood swings, motor coordination issues, anxiety, amongst others. On the other hand, it is difficult to estimate the right amount of chromium in human body; it is commonly accepted, however, that for men aged 19 to 50 the adequate intake (AI) is 35 micrograms (µg) per day and for women aged 19 to 50, the AI is 25 μg per day. The adequate intakes for men and women who are above 50 are, respectively, 30 and 20 μg per day [2].
Does chromium have a positive effect on weight loss?
According to one study chromium may reduce hunger and appetite. Obviously, it will make weight loss easier; unfortunately, the mineral’s effect depends on many individual conditions – the lifestyle, nutrition habits and the initial body mass. In a nutshell, chromium will not suppress appetite for everyone.
Unfortunately, scientific research has not confirmed unequivocally that chromium causes weight loss. In one study, 622 respondents who were overweight or obese were given chromium at 1,000 μg per day. The weight loss recorded after 12 to 16 weeks was merely 1.1 kg – a very poor result indeed [3]. Those findings were confirmed by other studies as well. According to one of the latest studies, even though all study subjects recorded body mass loss, it is impossible to attribute it clearly to chromium [4].
What makes people believe that chromium helps lose weight?
The main argument supporting that claim is that this mineral suppresses hunger attacks. This is related to the controlling of the blood glucose level. Also, as already mentioned, chromium is involved in the metabolism process. This does not mean, however, that it will stimulate burning the fat tissue.
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Do you need to supplement chromium to lose weight?
Looking at the research findings which clearly show that chromium’s effect on body weight loss cannot be proven, it does not make sense to add it to your diet as a supplement. To find out if you have chromium deficiency or excess chromium (Cr), you can have your blood test made, and consult your doctor. Please keep in mind that too much chromium in the body may have negative effects, such as dermatitis, eczema or problems with your respiratory system, e.g. asthma or bronchitis. It is therefore a good idea to follow a rule that you should not add any supplements to your diet without adequate tests and consulting a specialist.
What products are rich in chromium?
You don’t need to worry about chromium deficiency if your diet is healthy and balanced. You can find the mineral in many simple easily available food products, such as:
- whole-grain bread, pasta and groats
- vegetables: broccoli, green beans and potatoes
- fruit: apples and bananas
- beef and poultry
- egg yolks
- fish
- brewer’s yeast.
Specialists recommend focusing on the right nutrition and physical activity rather than dietary supplements (unless your doctor recommends otherwise) [5].
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References:
[1] Suksomboon N, Poolsup N, Yuwanakorn A. Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. J Clin Pharm Ther. 2014 Jun;39(3):292-306. doi: 10.1111/jcpt.12147. Epub 2014 Mar 17. PMID: 24635480.
[2] Chromium, https://www.hsph.harvard.edu/nutritionsource/chromium/, dostęp: 12.04.2023.
[3] Tian H, Guo X, Wang X, He Z, Sun R, Ge S, Zhang Z. Chromium picolinate supplementation for overweight or obese adults. Cochrane Database Syst Rev. 2013 Nov 29;2013(11):CD010063. doi: 10.1002/14651858.CD010063.pub2. PMID: 24293292; PMCID: PMC7433292.
[4] Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S. A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity. Clin Obes. 2019 Aug;9(4):e12313. doi: 10.1111/cob.12313. Epub 2019 May 21. PMID: 31115179.
[5] Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998 Sep;56(9):266-70. doi: 10.1111/j.1753-4887.1998.tb01763.x. PMID: 9763876.