Chromium is one of those nutrients people have heard of without quite knowing why. It tends to appear on labels next to words about sugar cravings and slimming. The science is far quieter than the marketing.
A trace mineral with a debated status
Chromium is needed, if at all, in tiny amounts. For decades it has been classed as an essential trace mineral, and it has been linked to the way the hormone insulin works. The Linus Pauling Institute at Oregon State University notes that the European Food Safety Authority concluded in 2014 that no conclusive evidence exists that chromium is essential at any dietary intake, because clear signs of deficiency in people are hard to find. So the textbook label is not as settled as it looks.
The same institute lists the US adequate intake as 35 micrograms a day for men and 25 for women aged 19 to 50, with slightly lower figures after 50, and the NHS says around 25 micrograms a day should be enough for adults. Most people eating a varied diet are not thought to be short of it.
Where it comes from in food
You do not need special foods to get chromium. Amounts vary widely depending on soil and processing, but common sources fit easily into a Jordanian kitchen:
- Whole grains, such as freekeh and wholemeal bread
- Broccoli, green beans and potatoes
- Meat, poultry, nuts and egg yolk
- Grapes and grape juice, along with other fruits
What the research says
Most of the interest has centred on blood sugar and body weight, and the trials have produced mixed results. A Cochrane review of chromium picolinate in overweight or obese adults found an effect on weight after 12 to 16 weeks that the authors described as of debatable clinical relevance, and concluded that there was no reliable evidence to inform firm decisions about its efficacy or safety. The Linus Pauling Institute summarises later meta-analyses as showing weight differences of well under one kilogram, which it calls clinically insignificant.
On blood sugar, some trials in people with diabetes reported changes while others found none, and the institute notes the effects were not consistent or dose-dependent. Major health organisations do not recommend chromium for managing blood sugar. No supplement replaces balanced meals, regular walking and proper medical care.
Cautions worth knowing
Little is known about how chromium supplements interact with medicines in humans, and the NHS says there is not enough evidence to know the effects of high daily doses. Speak to a doctor or pharmacist before taking one if any of these apply to you:
- You have diabetes or use insulin or other glucose-lowering medicine, as your levels may need monitoring.
- You have kidney or liver disease.
- You are pregnant or breastfeeding.
- You take several regular medicines.
A practical approach
If you are worried about your blood sugar, a simple blood test through your doctor will tell you far more than a supplement label. Frequent thirst, passing more urine than usual or unexplained tiredness are all reasons to book an appointment soon.
Sources
- Chromium · Linus Pauling Institute, Oregon State University
- Chromium picolinate supplementation for overweight or obese adults · Cochrane Database of Systematic Reviews
- Others: vitamins and minerals · NHS
This article is general health information for educational purposes and is not medical advice. It does not promote any product. Talk to your doctor or pharmacist before starting a supplement, especially if you are pregnant, breastfeeding, have a health condition or take medication.