Is chromium picolinate effective for weight loss

Sports nutrition > Library > Is chromium picolinate effective for weight loss - myth or reality?

Chromium picolinate is a compound of chromium and picolinic acid. Chromium is a naturally occurring trace element found in many foods, such as meat, poultry, fish and whole grain bread. According to experts, the daily norm in the body should be 130 mcg, but chromium is very difficult to absorb, even when supplemented with this microelement. Fortunately, a way to solve this problem was found, namely chromium acquired a transport system in the form of picolinic acid, the function of which is to ensure the absorption of the maximum amount of chromium.

How does chromium picolinate work?

After eating, insulin release begins. In summary, the main function of insulin is to transport glucose across the cell membrane in order to initiate the process of producing energy necessary for the functioning of all cells. The peculiarity of chromium picolinate is that it stimulates insulin activity, thereby promoting the metabolism of glucose and fats. However, how chromium picolinate influences insulin activity is still not fully understood.

Vitamins and dietary supplements

It is important to consult your doctor before using any dietary supplement. He can prescribe the following vitamins with chromium for weight loss, which are easy to buy at any pharmacy:

Name	Characteristic	Instructions for use, per day	Price, rubles
Carnitine Plus Chromium	Affects carbohydrate metabolism, accelerates the process of weight loss. The product maintains skin firmness and elasticity.	1 tablet (350 mcg)	385 for 30 tablets
Drops Fat-X Metal of Life (Russia)	Vitamin complex for weight correction and slimness.	10 drops (100 mcg) twice	290 for 50 ml
Vitrum Performance	A combination of vitamins and minerals to normalize metabolism, increase vitality, and performance.	1 tablet (120 mcg)	600 for 30 tablets
Century 2000	The biologically active form of chromium in multivitamins helps convert glucose into glycogen, breaking it down to release energy.	1 tablet (100 mcg) per month	580 for 30 tablets
Brewer's yeast with chromium		1 piece each (500 mcg)	600 for 100 tablets

Reducing insulin resistance

If we talk about the original purpose of this supplement, then according to the statements of its developers, it can help in the fight against excess weight, while maintaining lean muscle mass. This effect is associated with the amazing properties of chromium, which promotes a more efficient release of insulin, which helps stabilize blood sugar levels. This is why chromium supplements are so popular among people with diabetes, insulin resistance, and low blood sugar. Some scientists attribute this effect to the ability of chromium picolinate to improve the sensitivity of insulin receptors.

Why is chromium needed for the human body when losing weight?

Most people suffering from obesity and overweight get extra calories from simple carbohydrates (sugar, confectionery).
The energy from them is not fully used. The excess is converted into fat, which causes deposits on the waist, stomach and thighs. It is necessary to completely eliminate sweets from the diet, but sometimes it is difficult to do this. To make it easier to give up sweets, it is important to include chromium-containing foods in your diet.

The microelement is important for weight loss due to its action. He:

stimulates the thyroid gland;
normalizes metabolism;
eliminates chronic fatigue and constant need for sweets;
helps glucose penetrate cells without leaving it in the blood, which prevents the development of diabetes;
enhances the process of carbohydrate metabolism;
increases the ability to withstand high physical activity;
accelerates muscle growth;
stimulates the process of cleansing the body of harmful toxins and poisons.

Decreased appetite

Chromium picolinate is popular among people who want to suppress their appetite and control their desire to eat. Elderly people, whose bodies do not produce enough chromium, are especially interested in this supplement, and the ability to control their appetite can significantly help in losing excess weight. Moreover, a number of experts claim that the improved insulin efficiency stimulated by chromium picolinate improves the production of serotonin, which subsequently reduces appetite.

Chromium-containing preparations

Eating the right foods will not fully provide enough chromium for normal cell function. In case of severe deficiency, special supplements are taken. Chromium-containing dietary supplements and vitamins have performed well. When choosing, take into account the manufacturer’s rating, the safety of the composition, and the availability of a quality certificate.

Indications for use

Before taking supplements or vitamins, consult a doctor. Indications for taking chromium-containing products:

anorexia, bulimia, compulsive overeating, eating disorders;
headache;
hormonal disorders;
chromium deficiency;
impotence;
disturbance of carbohydrate metabolism;
obesity, overweight;
weakened immune system;
increased fatigue;
central nervous system disorders;
postoperative complications;
diabetes;
stress, insomnia;
prevention of heart failure, heart attack, stroke, atherosclerosis.

Dosage and duration of use

Age and body condition affect a person’s need for chromium. Approximate daily value, mcg:

Age	Children	Men	Women	During pregnancy	During lactation
0-6 months	0,2	—	—	—	—
7-12 months	5,5	—	—	—	—
1-3 years	11	—	—	—	—
4-8 years	15	—	—	—	—
9-13 years	—	25	21	—	—
14-18 years old	—	35	24	29	44
19-50 years old	—	35	25	30	45
Over 50 years old	—	30	20	—	—

The norm for weight loss increases by 50–70 mcg per day, subject to physical activity and proper nutrition. To avoid overdose, the enhanced microelement regimen lasts no longer than 2 months. Rules of application:

capsules and tablets are used in 2 pieces. twice a day;
drops based on picolinate are taken 20 drops twice a day;
maximum per day – 200 mcg of the element, average daily dose – 100–150 mcg;
medications are taken with food, washed down with water;
the drugs are incompatible with antacids, corticosteroids, histamine receptor blockers, proton pump inhibitors;
Beta blockers, insulin, nicotine, prostaglandin inhibitors, and nonsteroidal anti-inflammatory drugs can increase the initial (1.5–3%) absorption of chromium;
if you take chromium for weight loss, it is important to follow a diet avoiding sweet, salty, fatty, smoked foods, and prefer steaming methods of cooking foods;
You should drink up to 2 liters of water per day.

Reducing cholesterol levels

Some scientists believe chromium picolinate may lower blood cholesterol levels, as evidenced by studies of people whose blood triglyceride levels decreased after taking chromium picolinate supplements. Although it did not affect other types of cholesterol.

Other studies involving people with normal and high cholesterol levels have found that chromium picolinate lowers total cholesterol levels. The amount of high-density lipoprotein, known as bad cholesterol, decreased, and the level of good cholesterol increased.

Causes of chromium deficiency in the body

Microelement deficiency in the body is caused by several reasons. These include:

unbalanced diet, including adherence to a mono-diet;
diet rich in sugar;
long-term storage, heat treatment of products;
consumption of refined foods;
lack of iron, zinc, vitamin C;
albumin deficiency;
excess calcium in the blood;
intestinal diseases – enteritis, celiac disease;
stressful conditions;
elderly age;
pregnancy, breastfeeding;
surgical interventions;
serious injuries, extensive burns, consequences of surgical interventions.

A deficiency of a microelement in the body is determined by thirst, frequent urination, cravings for sweets, and weight gain.

Symptoms include fatigue, anxiety, and increased blood glucose levels.

You can cope with a deficiency of a microelement by taking products or dietary supplements based on it.

Lose weight and increase protein synthesis

There is also an assumption that chromium picolinate is able to regulate the processes of fat production in the body, thus preventing the appearance of excess weight. According to another hypothesis, this compound can increase protein synthesis, thereby supporting muscle growth.

Studies have also been conducted confirming the effectiveness of chromium picolinate in combination with carnitine, namely, an increase in the volume of lost fat was found in the experimental group in which chromium picolinate was taken. A number of other studies have confirmed the effectiveness of chromium picolinate for weight loss and muscle growth, but they were conducted on animals. There are no experiments yet confirming the repetition of this effect in humans.

Contraindications and side effects

Chromium for weight loss, reviews of which are very convincing and positive, should be used with caution. If you have frequent allergic skin rashes and diseases of the upper respiratory tract, you should undergo an examination. Such health problems may indicate an excess of chromium in the body, so it is recommended to undergo appropriate tests and find out the causes of the diseases.

When taking drugs containing chromium for a long time, side effects are possible in the form of:

Headache.
Dizziness.
Nausea.
Mood swings.
Slight lethargy.
Skin rashes and irritations.

Does Chromium Picolinate Really Help You Lose Weight?

However, not everyone shares the optimism about the effectiveness of chromium picolinate, as evidenced by studies that refute the effectiveness of this compound.

In 1995, a study was conducted testing the effectiveness of chromium picolinate in the fight against obesity. The experiment involved men and women who were overweight, and the criterion for obesity was exceeding the generally accepted norm by 22 percent in men and 30 percent in women. During the study, subjects did aerobic exercise three times a week for half an hour. One part of the subjects received 400 mcg of chromium picolinate as a sports supplement, and the other received a placebo.

Height, weight and body fat percentage were measured at baseline and after 16 weeks. The results showed no changes in the control (placebo) and experimental (chromium picolinate) groups, leading to the conclusion that there was no relationship between chromium picolinate consumption and weight loss.

In 1997, the effectiveness of chromium picolinate was tested on overweight women. Study subjects took either 200 mcg of chromium picolinate or a placebo with or without training. In addition, the women were asked to stick to their usual eating patterns. After nine weeks, no changes were found in the control and experimental groups. Firstly, it was found that chromium picolinate does not contribute to the loss of extra pounds, and secondly, in the group of subjects taking chromium picolinate and not experiencing physical activity, weight gain was found. This circumstance has led to the conclusion that chromium picolinate is ineffective in the fight against extra pounds.

The following study was conducted on men who did strength training to increase strength in all muscle groups. The experimental group took chromium picolinate, and the control group took placebo. After eight weeks, both groups were tested for increases in strength and lean muscle mass. While the increases in these scores resulted from intense strength training, there were no differences in either group. In addition, there were no cases of weight loss in the experimental and control groups.

Since chromium picolinate is sometimes positioned as a natural alternative to steroids, it was decided to test its properties on athletes. The study was conducted in 1998. It involved athletes who were in a training phase that involved developing muscle strength rather than losing extra pounds. For 14 weeks, they followed a pre-season training program, with one group taking a placebo and the other group taking chromium picolinate. The results were no different from previous studies, as neither group experienced any loss of extra pounds or gains in muscle mass or strength.

Thus, most of the scientific research on the effectiveness of chromium picolinate suggests that this compound cannot be used in a weight loss program.

Popular chromium preparations for weight loss

Chromium for weight loss, reviews of which are often positive, is included in many dietary supplements and special preparations aimed at weight loss.

Chromium picolinate

Chromium in this drug promotes weight loss.
Reviews mention not only the effect of weight loss, but also the prevention of atherosclerosis and diabetes. A well-absorbed food supplement reduces blood glucose levels and stabilizes fat metabolism. The drug also reduces blood cholesterol levels, reduces hunger and normalizes appetite.

It has positive effects in disorders of the nervous system:

Depression.
Anxiety.
Insomnia.

Chromium picolinate is prescribed for chromium deficiency in the body, hormonal imbalances and diseases of the nervous system. Used for the prevention of atherosclerosis and heart pathologies. The drug is available in capsules, 100 pcs. in a plastic bottle or in the form of a spray. The drug contains trivalent chromium – 0.2 mg.

Contraindications:

Pregnancy and lactation period.
Allergic reaction to chromium.
Kidney and liver failure.

The drug should be taken 1-2 capsules 2 times a day. The course is 10-24 days.

Chromium Picolinate Plus

Dietary supplement for weight control.

The drug has the following properties:

Regulates blood sugar levels.
Strengthens metabolism in the body.
Improves the absorption of carbohydrates.
Reduces hunger.

Compound:

Trivalent chromium.
Vanadium.
Garcinia extract.
Cellulose.
Parsley powder.
Water.
Maltodextrin.

Contraindications:

Pregnancy and lactation period.
Diabetes.
Allergic reaction to active components.

The drug should be taken 1 capsule per day with food. It is available in capsules of 100 pieces. in a plastic bottle.

Allicor-chrome

The drug is indicated for diseases of the cardiovascular system caused by high levels of cholesterol and glucose.

In addition, the product has the following effects:

Improves blood clotting.
Reduces blood pressure.
Prevents the formation of blood clots.
It prevents atherosclerosis.
Helps remove toxins and waste from the body.
Strengthens the immune system.

The drug is contraindicated in case of individual intolerance to the active components and gallbladder disease. It is taken 1 tablet every 12 hours. The course of therapy is 1-2 months. You can take the medicine during pregnancy and breastfeeding. The drug is available in bottles of 60, 100, 180, 200 and 240 pcs.

Includes:

Garlic powder.
Orlistat.
Chromium.
Lactose monohydrate.
Calcium stearate.

Carnitine plus chromium

This is a dietary supplement that reduces cravings for sweets.
The drug prevents the loss of muscle mass, increases endurance and has a restorative effect on muscles. It is used for:

Weight control.
Losing weight.
Improving immunity.
Supporting the body during physical activity.
Removal of waste and toxins.
Reducing cholesterol production.
Increases endurance.
Recovery after training.

The drug replenishes the lack of chromium in the body, enhances metabolism and helps cope with heavy physical activity, restoring muscles after intense training.

It is available in several forms:

tablets: pack of 30 or 60 pcs.;
capsules in a package of 60 pcs.;
liquid concentrate: 500 ml bottle with different fruit flavors.

Tablets and capsules are taken with food 1-2 times a day, the liquid concentrate is diluted with 15 ml per 300 ml of water, and the resulting volume is drunk throughout the day. The drug is contraindicated during pregnancy and lactation. An overdose may cause allergic reactions.

Formula Ingredients:

Levocarnitine.
Trivalent chromium.
Vitamin B.
Flavoring.

Vitrum Performance

Dietary supplement with a complex of vitamins and microelements, has an antioxidant and strengthening effect on the body, is indicated for:

Stress.
Chronic fatigue.
Physical overload.
Reduced immunity.

The medicine is taken 1 tablet per day with food.
Taking the drug is contraindicated in case of an allergic reaction to the drug or insomnia. Includes:

Vitamins A, E, D3, K, C, B1, B5, B12, PP, N.
Betacarotene.
Potassium.
Magnesium.
Phosphorus.
Iron.
Copper.
Chromium.
Ginseng extract.

The drug is available in tablets of 30, 60, 90, and 120 pcs. packaged.

Century 2000

This is a dietary supplement containing vitamins and microelements.
It speeds up metabolism, enhances metabolism and promotes weight loss. The drug should be taken 1 tablet per day. The course of therapy is 1-2 months. Taking the drug is contraindicated during pregnancy and lactation, if an allergic reaction to the components occurs.

Compound:

Beta carotene.
Ascorbic acid.
Cholecalciferol.
Vitamins (E, B1, B2, B6).
Calcium phosphate.
Potassium iodide.
Trivalent chromium.
Molybdenum.
Selenium.
Preservatives E460, E468, E464, E422.

Turboslim

This is a dietary supplement whose action is aimed at:

Weight loss and control.
Restoration of digestive processes.
Strengthening the immune system.
Strengthening the nervous system.

The dietary supplement should be taken 1 capsule 2 times a day with food. The course duration is 1-2 months.

The drug is contraindicated in:

Allergic reaction to active substances.
Sleep disorders.
Heart failure.
During pregnancy and breastfeeding.

The drug may cause side effects:

Allergic reactions.
Insomnia.
Nervous excitement.

Turboslim Chromium Picolinate is used for weight loss, as it reduces appetite and reduces cravings for starchy and sweet foods.
Overdose threatens:

Sleep disturbance.
Drowsiness.
Nausea.
Vomiting.
Diarrhea.

Includes:

Citrus bioflavonoids.
Red seaweed extract.
Papaya extract.
Guarana extract.
Bromelain.
Vitamins B and C.
Zinc.
Chromium.

Reglucol

This medicine normalizes blood glucose levels, reduces cravings for sweets and lowers cholesterol levels. The action of the drug is aimed at reducing and controlling weight, as well as reducing carbohydrate dependence.

The drug is available in capsules of 60 pieces. packaged. Use is contraindicated if allergic reactions to the drug occur. It is recommended to take the medicine 1 capsule each time before meals. The recommended course of treatment is 1 month.

The drug contains:

Chromium picolinate.
Gymnema extract.
Banaba extract.

Healthy chrome

The drug is an additional source of chromium, aimed at enhancing insulin production, stimulating lipolysis and accelerating metabolism in the body. The product has a general strengthening effect on the body.

It is shown when:

Type 2 diabetes mellitus.
For weight loss and control.
Intense physical activity.

Taking the drug is contraindicated if allergic reactions occur. It is recommended to take the drug 1-2 capsules per day. Course – 1 month. The product contains chromium picolinate.

Chromevital

The drug is a general tonic for increasing immunity and endurance.

The remedy is indicated for the following symptoms:

Fast fatiguability.
Stress.
Sleep disorders.
Excess weight.
Nervous system disorders.
High blood sugar.
Intense physical activity.
Low pressure.
High cholesterol levels.

The drug is available in capsules of 30, 60 pcs. packaged.

Contraindications:

High pressure.
Glaucoma.
Organic heart lesions.
Insomnia.
During pregnancy.

It is recommended to take the drug 1 capsule twice a day with food.

Compound:

Eleutherococcus.
Guarana.
Spirulina.
Vitamin C.
Yeast with chromium.

Oligo Chrome

The drug effectively regulates blood glucose levels, lowers cholesterol and accelerates metabolic processes in the body. The product has a regenerative and ulcer-healing effect. It resists atherosclerosis and increases myocardial metabolism.

The remedy is indicated for:

High cholesterol.
Formation of blood clots.
Diabetes mellitus.
Overweight.
Chronic fatigue.
Fatigue.

Taking the drug is contraindicated if allergic reactions to active substances occur. The drug should be taken 3 tablets once a day, the course is 1 month. Contains trivalent chromium.

Brewer's yeast with chromium

Dietary supplement, which is an additional source of chromium and vitamins. The drug has a regenerative, strengthening and immunomodeling effect. Has a rejuvenating and anti-inflammatory effect.

Chromium speeds up the metabolic process in the body and promotes weight loss. Vitamins improve the condition of skin and hair and have a general strengthening effect on the body.

You should take the dietary supplement 1 tablet twice a day. The drug is contraindicated during pregnancy and lactation, as well as in case of allergic reactions to the components of the drug.

Compound:

Chromium.
Vitamins B1 and B2.
Niacin (vitamin PP, B3).
Vitamin B6.
Folic acid (vitamin B).

Contraindications

There are a number of contraindications for which chromium preparations cannot be taken. These include:

excess chromium;
individual intolerance to the components of the drug;
work in which chrome dust may enter the respiratory tract;
overactive thyroid gland;
severe kidney disease;
lack of iron, zinc;
drug addiction;
pregnancy, lactation (with caution);
taking chromium-containing vitamins.