Chromium is an essential trace mineral that facilitates the action of insulin. It is found in high amounts in meat, fats, brewer's yeast, and often times in drinking water. Chromium picolinate is marketed as a supplement that supports fat loss and is the second most popular dietary supplement after calcium (1).
2. What application does chromium have?
Many controlled clinical trials have been done to determine if chromium picolinate has an effect on body composition and athletic performance in various populations, and all of them have come out negative (6). Additionally, two studies in elderly populations indicated that supplementation with almost a milligram a day of chromium increased chromium excretion 50- to 60-fold (7, 8). However, a recent meta-analysis that pooled ten studies together found a statistically significant body weight reduction of .4 to 1.8 kg from chromium, suggesting a possible modest benefit (9).
3. Which form of chromium is best?
Chromium picolinate is the most toxic form, although chromium nicotinate may have toxicity as well (see below), which may make an inorganic
form the best choice for the average individual (6), while chromium nicotinate
may be recommended given a specific condition.
4. What are the risks of chromium supplementation?
Multiple in vitro studies show that chromium picolinate generates hydroxyl
radicals and superoxide anions (two free radicals) leading to lipid peroxidation,
mitochondrial damage, and DNA damage (1, 13-15), with one study showing chromium
nicotinate to cause some of the same problems (15). Inorganic forms such
as chromium chloride do not have the same effect (6, 16). To see if this
effect is only relevant in cell cultures, a rat study was done on tissue
distribution and excretion rate of chromium picolinate and the authors suggested
that chromium supplementation appeared relatively safe (1). However, a later
study by the same authors on fruit flies measured factors such as mutations
and sterility and found chromium picolinate (but not chloride) to have a
significant negative effect (16). There is also a case report of toxic hepatitis
in which chromium polynicotinate supplementation may have played a role (17).
The modest benefit chromium supplementation may have to offer is outweighed
by the potential toxicity. 50-200 micrograms a day can be taken safely, but
the commonly employed high dose chromium supplements containing 400 mcg or
more are not recommended. Chromium deficiency is a concern, but a multivitamin
can safely prevent a deficiency in athletes, as can a healthy diet (18).
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