It seems that almost everyone takes some sort of nutritional supplement these days. When asked, many people admit they do it as a cheap insurance policy reasoning that it can’t hurt and it just might help them lose weight or prevent disease. Unfortunately, this isn’t always the case. Some supplements have fallen under scrutiny for their potential to cause harm. One supplement that has engendered a great deal of hype as well as scrutiny is chromium picolinate. Here’s what you need to know about chromium picolinate safety.
Chromium picolinate safety: What is it?
Chromium picolinate is a trace mineral needed in small amounts by the human body to help regulate insulin levels and glucose metabolism by cells. Chromium is found naturally in whole grains as well as in certain cereals. Because it’s needed only in very small amounts, deficiency of this mineral is rare.
Chromium picolinate safety: The health claims
The primary health claim for use of supplemental chromium picolinate is that it helps to promote weight loss. The premise is that supplementing with chromium reduces insulin resistance which may not only help to promote loss of weight but can help to normalize blood sugars in diabetics. Chromium has also been promoted as a cholesterol and triglyceride lowering supplement as well as a supplement to enhance sports performance.
Chromium picolinate safety: Does it work?
Studies looking at the effect supplemental chromium has on weight loss have been mixed with some studies showing a slight benefit and others showing no effect. When all studies were looked at as a group, it appeared that chromium might have a small, but unimpressive, benefit as a weight loss supplement. Studies looking at the role of chromium in regulation of blood sugar have also been less than exciting with most studies showing no effect in normal individuals and an inconclusive effect in diabetics. It’s still up in the air as to whether there may be a slight positive benefit from chromium supplementation in diabetics. Although some vitamin companies report that a high proportion of the population is chromium deficient, there’s no evidence to support this claim. It appears that most people eating a normal diet get sufficient amounts of chromium.
Chromium picolinate safety: Is it safe?
Some studies have suggested that supplemental use of chromium picolinate can result in genetic mutations, although these studies were done in fruit flies and in hamsters which may have limited application to humans. It also appears that chromium can be altered by the presence of antioxidants in the body converting it to a form that could cause free radical damage and potentially increase the risk of cancer. There have also been isolated reports of liver and kidney damage in people who were taking high supplemental doses of chromium, although a direct cause and effect correlation couldn’t be established.
Chromium picolinate safety: Analysis
Due to the questionable safety profile and the lack of definitive studies documenting the safety of chromium when taken in supplemental form, it’s probably best not to waste your money this particular supplement. In addition, most studies have failed to show a significant positive effect on weight loss or blood sugar levels in the normal individual. This supplement should definitely be avoided in those who are pregnant or have a history of liver or kidney disease.
Reference:
- Expert Group on Vitamins and Minerals Review of Chromium, 12 August 2002
