Chromium picolinate is a chemical compound that combines the essential mineral chromium with picolinic acid. It is commonly used as a dietary supplement due to its potential health benefits and its role in supporting normal glucose metabolism. Chromium is an essential trace mineral that plays a crucial role in carbohydrate, fat, and protein metabolism. It assists in the regulation of insulin, a hormone that helps control blood sugar levels.
Picolinic acid is a naturally occurring organic compound that belongs to the class of pyridine carboxylic acids. It is derived from the amino acid tryptophan and is involved in various biological processes. Picolinic acid has been found to have chelating properties, meaning it has the ability to bind and form complexes with metal ions, particularly with divalent cations like zinc and copper. This property makes picolinic acid useful in facilitating the absorption and transport of certain metal ions in the body. Due to its ability to form complexes with metals, picolinic acid has been used as a component in certain dietary supplements, including chromium picolinate, to improve the bioavailability and absorption of specific minerals.
The use of chromium picolinate for diabetes management is a topic of scientific research and debate. Some studies suggest that chromium supplementation, including chromium picolinate, may have potential benefits for individuals with diabetes. However, the evidence is mixed, and more research is needed to establish its effectiveness. Chromium is involved in carbohydrate and lipid metabolism[1] and has been shown to influence insulin action. It is believed that chromium picolinate may enhance insulin sensitivity and improve glucose control in individuals with diabetes.
Chromium, as trivalent (+3) chromium, is a trace element that is naturally present in many foods and available as a dietary supplement. Chromium also exists as hexavalent (+6) chromium, a toxic by-product of stainless steel and other manufacturing processes. The chromium used in these supplements is obviously trivalent chromium.
Some studies have reported positive effects on glycemic control, insulin resistance, and lipid profiles[2] in people with type 2 diabetes who took chromium picolinate supplements. However, other studies have shown no significant benefits or conflicting results. The American Diabetes Association (ADA)[3] states that while some studies have suggested potential benefits of chromium supplementation, there is currently insufficient evidence to recommend its routine use for diabetes management.
Adequate Intakes for Chromium
- Age Male Female
- Birth to 6 months 0.2 mcg 0.2 mcg
- 7–12 months 5.5 mcg 5.5 mcg
- 1–3 years 11 mcg 11 mcg
- 4–8 years 15 mcg 15 mcg
- 9–13 years 25 mcg 21 mcg
- 14–18 years 35 mcg 24 mcg
- 19–50 years 35 mcg 25 mcg
- 51+ years 30 mcg 20 mcg
Chromium Content of Selected Foods in Micrograms (mcg) per serving
- Grape juice, 1 cup 7.5
- Ham, 3 ounces 3.6
- English muffin, whole wheat, 1 muffin 3.6
- Brewer’s yeast, 1 tablespoon 3.3
- Orange juice, 1 cup 2.2
- Beef, 3 ounces 2.0
- Lettuce, 1 wedge, about 5 ounces 1.8
- Turkey breast, 3 ounces 1.7
- Barbecue sauce, 1 tablespoon 1.7
- Tomato juice, 1 cup 1.5
- Apple, with peel, 1 medium 1.4
- Green beans, ½ cup 1.1
- Banana, 1 medium 1.0
- Whole wheat bread, 1 slice 1.0
- Ketchup, 1 tablespoon 1.0
- Tomato, 1 medium 0.9
- American cheese, 1½ ounces 0.8
- Peanut butter, 1 tablespoon 0.6
- Rice, white, ½ cup 0.6
- Haddock, 3 ounces 0.6
- Chicken breast, 3 ounces 0.5
- Peas, ½ cup 0.4
- Orange, 1 medium 0.4
- Spaghetti, 1 cup 0.3
- Carrots, raw, 1 medium 0.3
- Egg, 1 medium 0.2
- Celery, 1 stalk 0.1
- Fat free milk, 1 cup <0.1
No adverse effects have been linked to high intakes of chromium from food or supplements.
There was a randomized, double-blind, placebo controlled, modified crossover clinical trial to investigate the effects of daily chromium supplementation for six months at two dose levels (500 mcg and 1000 mcg of chromium picolinate per day) on serum measures of insulin sensitivity and glucose tolerance in adults with IGT, IFG, and metabolic syndrome. This 2014 trial found no benefit for Chromium Picolinate. You can read all the results by clicking the link on the sources at the bottom of this post.
Footnotes
- Carbohydrate metabolism involves the processes of digestion, absorption, and utilization of dietary carbohydrates, primarily glucose, for energy production. Insulin plays a crucial role in regulating blood sugar levels and promoting glucose uptake by cells. Lipid metabolism, on the other hand, encompasses the synthesis, breakdown, and utilization of fats in the body. It involves the digestion and absorption of dietary fats, as well as the synthesis and breakdown of lipids for energy storage and production. Hormones such as insulin and enzymes control lipid metabolism. Carbohydrate and lipid metabolism are interconnected, with the body utilizing carbohydrates as the primary energy source and turning to stored lipids when carbohydrates are scarce. [Back]
- Lipid profiles, also known as lipid panels or lipid profiles, are blood tests that provide information about an individual’s lipid (fat) levels and help assess their cardiovascular health. Lipid profiles typically measure several key components, including total cholesterol, high-density lipoprotein (HDL) cholesterol, low-density lipoprotein (LDL) cholesterol, and triglycerides. These measurements offer insights into the distribution of cholesterol and fats in the bloodstream, which are important for evaluating the risk of cardiovascular diseases such as heart disease and stroke. Abnormal lipid profiles, characterized by elevated levels of LDL cholesterol or triglycerides and low levels of HDL cholesterol, are associated with an increased risk of developing cardiovascular problems. Regular monitoring of lipid profiles can aid in identifying individuals who may benefit from lifestyle modifications or medical interventions to manage their lipid levels and reduce cardiovascular risk. [Back]
- The American Diabetes Association (ADA) is a non-profit organization that aims to prevent and cure diabetes and improve the lives of people affected by the disease. It provides resources, education, and support to individuals with diabetes, healthcare professionals, and researchers. The ADA promotes diabetes awareness, advocates for policies that advance diabetes prevention and management, and funds research to develop better treatment options and find a cure. Through its publications, conferences, and community programs, the ADA plays a vital role in raising awareness about diabetes, improving access to care, and empowering individuals to live healthy lives with the condition. [Back]
Further Reading
Sources
- Berg JM, Tymoczko JL, Gatto GJ. Carbohydrate metabolism. In: Biochemistry. 8th edition. New York: W. H. Freeman; 2015. Available from: https://www.ncbi.nlm.nih.gov/books/NBK21190/
- American Diabetes Association. (2018). Standards of Medical Care in Diabetes—2018. Diabetes Care, 41(Supplement 1), S1–S159. doi: 10.2337/dc18-Sint01
- Bailey, C. H., & Griffiths, A. (2017). Chromium picolinate. StatPearls. PMID: 29493974
- Suksomboon, N., Poolsup, N., & Yuwanakorn, A. (2014). Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes. Journal of Clinical Pharmacy and Therapeutics, 39(3), 292–306. doi: 10.1111/jcpt.12147
- “Chromium Picolinate for the Prevention of Type 2 Diabetes” (September 19, 2014) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4169208/
- “What Is Chromium Picolinate? Do You Really Need It?” (Updated Jan 31, 2023) https://buffalonews.com/lifestyles/health-med-fit/what-is-chromium-picolinate-do-you-really-need-it/article_caeaec29-245a-579d-8213-1d718975f6a1.html
