Chromium is an essential mineral which plays a crucial role in the metabolism and storage of carbohydrates, fat and protein in the body.  This mineral also enhances the functions of insulin and assist in intracellular tyrosine kinase activity. It is necessary for brain function and also helps to promote fatty acid and cholesterol synthesis. This mineral cannot be synthesized by the body but must be obtained from the diet. Generally it is found in two forms; Chromium 3+ which is biologically active and mostly found in food. Chromium 6+ (chromium Hexavalent) is another form of chromium which mainly results from industrial pollution.

Chromium 3+ is the most vital form of chromium which is required for various metabolic processes. Hexavalent chromium or chromium 6+ is very toxic and carcinogenic. Chromium is an essential trace mineral which is present in a wide variety of foods including grains, nuts, mushrooms, meats, brewer’s yeast, and dairy. Agricultural and manufacturing processes substantially affect the chromium content in the dietary foods.

Chromium picolinate

Chromium picolinate increases protein synthesis, which in turn stimulates muscle growth and removes excess fat from the body. It is derived from chromium iii and picolinic acid and it aids in efficient chromium absorption. Chromium picolinate primary role is to assist insulin function by helping glucose and fat metabolism and managing the breakdown of glucose and fat. Insulin which is produced by the pancreas works with chromium picolinate to metabolize carbohydrates. It is an essential nutritional supplement which helps to prevent chromium deficiency.

Chromium picolinate supplements

Chromium picolinate supplements fulfill the requirement of chromium which is not met from regular dietary foods. For effective insulin function, a daily chromium intake of approximately 130 mcg is needed to aid the transport of blood glucose across cell membranes. Chromium picolinate facilitates the storage of fats, proteins and carbohydrates. Whole grains, broccoli, grape juice, raw onions, lettuce, turkey, tomatoes and orange juice are some of the best sources of chromium.

Chromium picolinate benefits

Chromium picolinate plays a beneficial role by lowering bad cholesterol and regulates the body’s use of glucose.

• Improve glucose tolerance: This mineral also assists the body to process carbohydrate and fats. It also improves glucose tolerance, lowers insulin levels and decreases bad cholesterol and triglyceride levels, while increasing HDL-cholesterol levels. It benefits the patients suffering from hypoglycemia by increasing blood sugar level in the body.
• Weight management: Chromium picolinate help to control appetite by melting away undesirable body fat.
• Enhance insulin functions: It is essential for utilization of dietary sugars and carbohydrates by optimizing the effects of insulin. Chromium picolinate not only enhances insulin function but also play a vital role in the metabolism of nucleic acid. It plays a vital role in regulating blood sugar levels and is involved in the body's use of protein and fat.
• Eliminate free radicals:  It is also help to prevent cancer by fighting free radicals in the bloodstream.
• Muscle strength: Chromium picolinate helps to transport glucose to muscle cells instead of fat cells, which is very beneficial in building muscles and burning unwanted fat in the body. It helps to stimulate muscle growth and conserve lean muscle mass by increasing protein synthesis. This mineral supplement helps to suppress appetite and carbohydrate carvings and help to build muscles and burn fat.
• Prevent diabetes: It also helps to lower blood sugar level in patients suffering from type II diabetes. Chromium picolinate is also known to prevent polycystic ovarian syndrome.
• Heart health: Chromium picolinate also lend a hand in maintaining cardiovascular health. Chromium picolinate not only help to fight diabetes but it is also beneficial in the prevention and treatment of high blood pressure.  Chromium picolinate reduces the risk of atherosclerosis by increasing good cholesterol or HDL levels in the body.
• Activator of essential enzymes: It plays a vital role in several chemical reactions which are necessary for life by activating several enzymes.
• Boost athletic performance and prevent fatigue:  This mineral supplement helps to enhance athletic performance. It also helps to prevent sleep disturbances, anxiety, mood swings and fatigue. Chromium picolinate may block sugar induced high blood pressure.
• Prevent cellular damage: They act as antioxidants by blocking the formation of cell damaging free radicals that promote overall aging.

Chromium deficiency

Chromium deficiency generally results in increased cholesterol levels, impaired glucose tolerance and high triglyceride levels which can ultimately lead to heart disease or diabetes. The body’s demand for chromium generally increases with the age and if the demand is not met, it can lead to severe health complications.

• Impaired metabolism: Inadequate chromium levels in the body can affect carbohydrate and lipid metabolism.
• Health problems in children: Chromium deficiency in children can lead to hyperactivity, anxiety, crankiness and difficulty in concentrating.
• Impaired insulin functions:  Chromium deficiency decreases the effectiveness of the hormone insulin and its ability to regulate glucose.
• Heart disease: Low chromium levels can reduce high density lipoproteins levels (HDL) which can lead to atherosclerosis and other cardiovascular diseases.
• Impaired calcium and magnesium absorption:  Chromium deficiency increases sugar level which can interfere with the absorption of calcium and magnesium.
• Obesity: Deficiency of chromium can lead to obesity due to increased appetite and carbohydrate cravings.
• Protein malnutrition: Protein- calorie malnutrition is generally caused due chromium deficiency. It decreases resistance to infection and hinder the production of proteins in the body.
• Age related disorders: Marginal chromium deficiency may increase the risk of insulin resistance, diabetes mellitus and coronary heart disease.
• Bone loss in women: Women going through menopausal phase have a greater risk of bone loss due to chromium deficiency. Due to chromium deficiency, body cannot utilize enough proteins and carbohydrates.
• Impaired vision: Chromium deficiency can affect eyes and may increase the risk of glaucoma.
• Neurodegenerative disease: Chromium deficiency also increases the risk of neurodegenerative disease.
• Skin disorders: Chromium deficiency can also lead to dark circles and acne which is mainly caused due to oxidative stress.
• Antacids and calcium carbonate generally interfere with the absorption of chromium, and it is one of the major causes of chromium deficiency.

Chromium side effects

Chromium overdose can lead to severe health complications. These side effects are mainly caused due to overdose of chromium picolinate supplements. Chromium picolinate plays a beneficial role by lowering bad cholesterol and regulates the body’s use of glucose. But excess of these supplements can trigger mutations in DNA. Pregnant women or patients suffering from liver disease or cancer should consult physician or medical care personnel. Conditions which are associated with heavy chromium dosage are listed below:-

Chromium picolinate side effects

• Rashes, hives, itching, swelling or wheezing
• Jaundice
• Anemia
• Fatigue
• Blood vomiting
• Diarrhea
• Irritability
• Insomnia
• Headaches

Chromium picolinate and weight loss

Chromium picolinate not only helps to increase the efficiency of insulin to optimal level but also aids in weight loss by burning unwanted fats in the body. Insulin efficiency causes an increase in the production of serotonin, which subsequently reduces appetite. It plays a crucial role in increasing strength and lean muscle mass. It enhances the body's ability convert the calories found in carbohydrates into the storage form of glucose (glycogen) found in muscles and liver.

Chromium supplements are known to process carbohydrates and also reduce hunger cravings. It helps to stimulate muscle growth and conserve lean muscle mass by increasing protein synthesis. Chromium picolinate also contribute to enhanced energy and endurance. It helps to transport glucose to the muscle tissue instead of fats, and thus aids in weight loss.

Chromium picolinate diabetes

Chromium picolinate is a known mineral supplement which is beneficial in suppressing sharp rise in blood sugar. It decrease fasting glucose levels, improves glucose tolerance, lowers insulin levels and decreases total cholesterol and triglyceride levels, while increasing HDL-cholesterol levels. Chromium deficiency generally leads to impaired glucose tolerance which can eventually lead to diabetes. Chromium picolinate plays a crucial role in regulating glucose level in the body and enhances systemic insulin sensitivity. Chromium metabolism is mainly disturbed due to Glucose intolerance.

• Chromium picolinate and blood sugar

Chromium picolinate helps to increase efficiency of insulin by maintaining blood sugar levels in the body. Insulin which is produced by the pancreas controls blood sugar levels. Increased blood sugar or blood glucose levels in the body can lead to diabetes. Increased sugar levels can interfere with the absorption of calcium and magnesium. Chromium is essential for utilization of dietary sugars and carbohydrates by optimizing the effects of insulin. Chromium picolinate significantly enhances glucose uptake in skeletal muscle cells and enhances glucose disposal. It may prevent sugar induced high blood pressure.  

• Chromium picolinate insulin resistance

Chromium is an essential mineral which play a vital role in carbohydrate, protein and lipid metabolism and also enhances insulin activity. Insulin resistance is one of the major factors which lead to coronary heart disease and other cardiovascular diseases. Chromium picolinate help to prevent diseases associated with insulin resistance. Obesity, hypertension and type 2 diabetes are some of the conditions which are caused due to insulin resistance. Chromium picolinate enhances insulin activity and thus avoid diseases that are caused due to insulin resistance.

Chromium vitamin

Chromium not only helps to maintain normal sugar but also interact with some vitamins and minerals. It works with vitamin B6 and selenium for maintaining healthy and well nourished skin and also help to prevent acne. Vitamin C also plays a crucial role in enhancing chromium absorption and prevents stress. Chromium together with glycine, niacin, cysteine and vitamin B3 help to enhance insulin sensitivity and regulate HDL cholesterol levels in the blood. Vitamins when taken with chromium also help to reduce stress, unusal anxiety and reduce risk of developing type 2 diabetes.

Chromium picolinate and acne

Chromium picolinate supplement plays a beneficial role in the treatment of acne. It helps to prevent oxidative stress which is caused due to free radicals. Oxidative stress is one of the major factors that cause acne. Chromium picolinate also help in keeping the skin pores free from toxins that clog them. This can damage skin tissue and help the spread of acne. It also works with vitamin B6 and selenium which help to keep skin tone healthy and free from acne.

Chromium picolinate and depression

Chromium picolinate can help to cope up with depression. It helps to produce serotonin which regulates mood, decreases appetite and enhances calmness. It also helps to prevent depression related symptoms such as mood swings, fatigue and carbohydrate cravings.