Chromium
Summary
Chromium is a trace mineral sold mainly for blood sugar and weight. Pooled trials in type 2 diabetes report lower fasting glucose and HbA1c, but results vary widely between trials. A Cochrane review found about 1 kg extra weight loss, of debatable relevance. No upper limit is set; ODS flags insulin and levothyroxine interactions.
Key facts
- A trace mineral; the trivalent form is in food and supplements, the hexavalent form is an industrial toxin[1]
- 35 mcg/day for men and 25 mcg/day for women aged 19–50; 30 and 20 mcg from age 51[1]
- Meta-analyses of 25–28 trials report lower fasting glucose and HbA1c, with very high heterogeneity[4][5]
- About 1.1 kg more weight loss than placebo over 12–16 weeks; low-quality evidence[2]
- None set, because data are limited; caution is advised for kidney or liver disease[1]
- 2 graded human outcomes on this page
- October 11, 2026
How it works
ProposedChromium may potentiate insulin action; one proposed route is binding to a small peptide (chromodulin) that activates the insulin receptor, but the exact mechanism has not been identified.[1]
What the human research says
Human trials only, one row per outcome. The form column shows what each trial actually tested. Grades follow our evidence-grading policy.
At a glance: strongest evidence per outcome
| Outcome | Grade | Effect | Strongest evidence | Rows |
|---|---|---|---|---|
| Blood sugar | Grade C | No effect | Meta-analysis of 15 trials · n = 618 · 2002 | 1 row |
| Weight | Grade C | Improved | Systematic review of 6 trials · n = 392 · 2013 | 1 row |
Every graded row
| Outcome | Effect | Grade | Best evidence | PMID |
|---|---|---|---|---|
| Fasting glucose and insulin | No effect | Grade C | Meta-analysis · n = 618 · 2002 Healthy adults, people with impaired glucose tolerance and people with type 2 diabetes in 15 trials Form: chromium (various forms) · Dose: Varied across trials · Duration: Varied across trials No effect on glucose or insulin in people without diabetes; results in diabetes were inconclusive and driven by one trial in China. | 12081828 (opens PubMed)Source [3] |
| Body weight in overweight or obese adults | Improved | Grade C | Systematic review · n = 392 · 2013 Overweight or obese adults in 6 placebo-controlled trials Form: chromium picolinate · Dose: 200–1,000 mcg/day · Duration: 12–16 weeks Weight fell 1.1 kg more than with placebo (95% CI −1.7 to −0.4), which the Cochrane authors called of debatable clinical relevance; low-quality evidence and no dose gradient. | 24293292 (opens PubMed)Source [2] |
Forms
| Form | Elemental % | Absorption (human data) | GI tolerance | Studied for |
|---|---|---|---|---|
| Chromium picolinate | 12.4% | No head-to-head human absorption data in the sources cited here. | Most-studied form; isolated case reports of kidney and liver problems with chromium supplements.[1] | Weight and blood-sugar trials |
| Chromium polynicotinate / nicotinate | Varies | No head-to-head human absorption data in the sources cited here. | No form-specific tolerance data in the sources cited here. | Fewer trials than picolinate |
| Chromium chloride | Varies | No head-to-head human absorption data in the sources cited here. | No form-specific tolerance data in the sources cited here. | Older trials |
Compound weight → elemental chromium
500 mg chromium picolinate ≈ 62 mg elemental chromium
Studied doses
Doses studied in human trials ranged from 200 mcg to 1,000 mcg of chromium per day, mostly as chromium picolinate, for up to 24 weeks; that is roughly 6–40 times the adult Adequate Intake.[2][1]
Intake reference: Adult Adequate Intake: 35 mcg/day (men) and 25 mcg/day (women) aged 19–50; 30 and 20 mcg/day from 51. No Tolerable Upper Intake Level has been set.[1] No UL because data are limited; the Food and Nutrition Board noted that high intakes could have adverse effects and that people with kidney or liver disease may be more susceptible. NIH ODS fact sheet (updated June 2, 2022).
Interactions
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
Medicines
- Insulin and other glucose-lowering medicinesNIH fact sheetChromium might increase insulin sensitivity, so combined use could add to the glucose-lowering effect and the risk of low blood sugar.[1]
- LevothyroxineNIH fact sheetIn a small study, chromium picolinate taken at the same time lowered levothyroxine absorption over 6 hours.[1]
Who should be careful
- People on diabetes medicines
- Added glucose lowering is possible; glucose monitoring belongs with the prescriber.[1]
- Kidney or liver disease
- The Food and Nutrition Board noted these groups may be more susceptible to adverse effects of high chromium intakes.[1]
- Thyroid medicine
- Chromium picolinate lowered levothyroxine absorption when taken together in a small study.[1]
Talk to your pharmacist or clinician before starting a supplement, especially if you take prescription medicines.
Where to buy Chromium
Products from brands we partner with that contain Chromium. Listing a product is not a claim that it works; check the amount per serving against the doses studied above, and the label for other ingredients.
- SupersmartPaid linkCrominex 3+2 capsules: 400 mcg chromium (Crominex 3+, chromium stabilised with amla extract and shilajit), within the 200–1,000 mcg/day range studied and about 11–20 times the Adequate Intake; 60 servingsShop at Supersmart (opens in new tab)Price and label checked 2026-10-11 on the brand’s site.
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Frequently asked questions
Does chromium lower blood sugar?
Meta-analyses in type 2 diabetes report lower fasting glucose and HbA1c, but trials disagree widely; an older review found no effect in people without diabetes.[3][4][5]
Does chromium picolinate help weight loss?
A Cochrane review found about 1.1 kg more loss than placebo over 12–16 weeks and called the effect of debatable clinical relevance.[2]
How much chromium do adults need?
The Adequate Intake is 20–35 mcg/day depending on age and sex; supplements usually supply 200–1,000 mcg.[1]
Is chromium safe with diabetes medicine?
ODS notes chromium might add to the effect of insulin, so the combination belongs with the prescriber.[1]
Sources
- [1]Chromium: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements, 2022. fact-sheet
- [2]Chromium picolinate supplementation for overweight or obese adults.. Cochrane Database Syst Rev, 2013. systematic-review
- [3]Glucose and insulin responses to dietary chromium supplements: a meta-analysis.. Am J Clin Nutr, 2002. meta-analysis
- [4]Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes.. J Clin Pharm Ther, 2014. meta-analysis
- [5]Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials.. Pharmacol Res, 2020. meta-analysis
What changed
- First draft. Every PMID checked against NCBI E-utilities (title, journal and year taken from the PubMed record) and each evidence row written from its PubMed abstract; self-reviewed in a separate adversarial pass.