Chromium picolinate is a popular supplement believed to aid in proper insulin metabolism, weight loss, muscle building, depression alleviation, and heart disease prevention. However, research has not conclusively proven these claims, and high doses can cause health problems. Chromium is naturally found in some foods and is difficult to detect if deficient. Doctors and nutritionists have mixed opinions on supplementation.
Chromium is a mineral that has several natural sources, including some meats, fish, oils, and vegetables such as broccoli and carrots. As a nutritional supplement, it is often combined with a substance known as picolinate for better absorption. Picolinate is naturally produced in the body during the metabolism of certain amino acids. Chromium picolinate benefits are believed to include proper insulin metabolism and help with type 2 diabetes, increased muscle mass, weight loss, alleviation of depression, and prevention of heart disease.
The best-studied function of chromium is its ability to help the body respond properly to insulin. Insulin is a hormone released after meals as a signal for the body to absorb glucose, an important source of energy. In certain types of diabetes or insulin resistance, the body loses its ability to respond efficiently to insulin. Chromium appears to enhance the delivery of glucose to the tissues that need it. For this reason, one of the most publicized benefits of chromium picolinate is that it helps people with diabetes.
Other known benefits of chromium picolinate include weight loss and muscle building. Because Chromium Picolinate is believed to enhance the action of insulin in the body, many proponents claim that this helps reduce carbohydrate cravings and subsequent weight loss. This supplement is also believed to help the body use protein more efficiently, thus increasing muscle mass. A popular claim is that chromium is good for building lean muscle mass, although this has never been proven.
Chromium Picolinate is also believed to lower cholesterol levels and therefore prevent heart disease. Finally, this mineral can alter the breakdown of certain neurotransmitters in the brain, possibly helping people with depression. In addition to helping depression, the ability to affect neurotransmitters may also work to reduce appetite.
Due to these advertised benefits of Chromium Picolinate, this compound is a popular component of many weight loss and body building supplements. Research studies in humans have not conclusively proven either of these claims, and have suggested that any benefit from chromium picolinate would only occur if a person was severely deficient in chromium. Chromium deficiency is difficult to detect, so it is not clear how rare this deficiency is, but some scientists claim that the body may stop excreting chromium when it detects that the chromium concentration is too low to adjust to low intakes. and prevent deficiency.
There is mixed opinion among doctors and nutritionists as to whether people should supplement with chromium picolinate. Some say that dosages should be kept below 30-35 mcg per day, while others claim that dosages below 200 mcg are safe and provide the best chromium picolinate benefits. Most health care providers agree that high doses of chromium picolinate should be avoided because it can cause gastrointestinal problems, heart palpitations, rashes, and even possible liver or kidney damage. Some studies have even suggested that very high levels of chromium can cause DNA damage and lead to cancer.
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