Chromium picolinate - what is it in simple words

Chromium picolinate is a food supplement containing trivalent chromium and picolinic acid, providing good bioavailability for the human body. Has chelating and anti-inflammatory properties.

Trivalent chromium is part of the glucose tolerance factor, supporting the anabolic effect of insulin in the transport of creatine to muscle cells. A popular ingredient in weight loss supplements.

This microelement is involved in many metabolic processes, including the processes of regulating cell sensitivity to insulin, carbohydrate and protein metabolism.

Chromium picolinate is used by people leading an active lifestyle outside of sports, as well as in sports supplements as fat burners, fat reducers, weight loss, etc.

Why does a woman’s body need chromium?

The mineral chromium is found in various forms. Hexavalent is used for industrial purposes such as:

Chrome plating;
Leather tanning;
Dyes;
Wood protection

etc.

This form is toxic and can cause contact dermatitis and some forms of cancer.

Trivalent chromium is found in biological substances such as plants and animals and is an essential nutrient.

Since the body's need for chromium is small, it is considered a trace element. The body contains only 4-6 milligrams.

However, this trace element affects a number of very important metabolic processes:

It is a component of glucose tolerance factor and is involved in the control of blood sugar levels;
Participates in the digestion of sugars and proteins;
Reduces the level of “bad” cholesterol (LDL) and increases “good” cholesterol (HDL).

Used in the treatment of insulin diabetes. An appropriate level of this element in the body forces cells to better use insulin, which is especially important for patients with type 2 diabetes.

Impact on health[edit | edit code]

In addition to the complete ineffectiveness of chromium picolinate, there is information that this substance can cause cancer and kidney pathology. Chromium picolinate is still poorly understood and carries the risk of many potential health hazards. [6] However, in 2004, new studies were conducted, where this information was refuted [7]

Today it is not so uncommon to hear that chromium is a carcinogen. However, we immediately note that in this case we are talking about hexavalent chromium, which in its properties differs significantly from trivalent chromium.

There is also a hypothesis that chromium picolinate causes gene mutations. Note that the results of scientific research confirming or refuting this theory have not yet been presented. In addition, similar experiments have been carried out for decades, so there was not enough time to obtain accurate data. We also note that doses of the active substance for test animals, as a rule, exceed all norms by several thousand times. It is unlikely that a person in his right mind would consume such a quantity of additives in food.

As you can see, there is no evidence yet that chromium picolinate can cause irreparable harm to the body. However, the mechanisms of the beneficial action of this element are also not reliably known. It turned out that trivalent chromium, which is part of picolinate, slows down the synthesis of glycosylated proteins that cause aging. However, I would like to remind you once again that chromium can also be obtained from food. It is not at all necessary to swallow pills by the handful if your goal is health and beauty. Moreover, without changing your overall lifestyle, no miracle pill will help.[8]

Benefits for the body

Protects against the development of type 2 diabetes and hypoglycemia by helping regulate blood glucose levels. When there is enough chromium in the body, insulin is better absorbed. Therefore, blood glucose levels in insulin-insensitive people are maintained at normal levels.

Chromium also stimulates the synthesis of fatty acids and is responsible for the transport of amino acids to cells. Part of digestive enzymes.

Maintaining a balance between “bad” and “good” cholesterol reduces the risk of atherosclerosis.

Thus, this microelement:

Regulates blood glucose levels;
Reduces cholesterol and triglyceride levels;
Improves lipid metabolism;
Reduces cravings for simple sugars (sweets);
Reduces hunger by preventing sudden fluctuations in blood levels;
Controls appetite;
Protects the heart and circulatory system from diseases associated with high LDL levels;
Supports metabolism;
Increases performance;
Relieves headaches.

Side effects

Chromium picolinate is a safe remedy and, if the dosage prescribed by the doctor is followed, does not cause adverse reactions. In case of overdose, intoxication is possible, so it is recommended to strictly adhere to the dosage and duration of the course.

Adverse reactions of the body include an allergic rash, dermatitis, urticaria, the appearance of inflammatory foci on the skin, headache, inflammation of the mucous membranes, nausea and vomiting. Possible negative reactions also include dyspeptic disorders, in particular gastric dysfunction, insomnia, tachycardia, intoxication, bronchospasm attacks, and Quincke's edema.

Deficiency Symptoms

A diet based on highly processed foods leads to many disadvantages. Even in developed countries, the population is deficient in many elements valuable for health, which have serious consequences.

Lack of chromium in the body leads to a number of symptoms, such as:

Weight loss;
Nervousness and irritability;
Mood swings;
The appearance of anxiety;
Development of diseases such as diabetes, atherosclerosis or depression;
Tingling in fingers and toes;
Headache;
Problems with coordination of movements;
Hair loss and brittle nails.

The following people have an increased need for chromium:

Athletes;
People engaged in physical labor;
Pregnant women at risk of gestational diabetes;
Those whose diet is dominated by sugar;
Following diets for weight loss.

For the latter group, this element is especially important because it suppresses the appetite for sweets. Adequate chromium content in the body means that less candy, chocolate, cakes and similar products are consumed.

Overdose symptoms

Chromium is useful not only for weight loss. This element is used to prevent a number of diseases, including diabetes, atherosclerosis, and polycystic ovary syndrome.

Taken as a dietary supplement, it reduces the excretion of calcium from the body. For this reason, it is often included in bone-strengthening supplements. Recommended for women in menopause.

However, an excess of this trace element in the body is just as bad as a deficiency.

Obtained from food rarely leads to excess accumulation, since most is excreted in the urine. Overdose can occur when taking dietary supplements.

Excess chromium can lead to health effects such as:

DNA damage;
Impaired insulin production;
Reduced absorption of zinc and iron.

What kind of thing is this

In the fight against ailments that are increasingly overtaking those losing weight, representatives of official medicine, together with pharmacology, began to develop drugs. Delving deeper into history, I found an interesting fact. The main task of scientists was to ensure that the drug was used as a food additive, and not a full-fledged medicine.

Thus, dietary supplements were invented - biologically active additives. These are substances that are consumed by humans along with food. Their main task is to fill the body with missing vitamins and microelements.

Let's return to our topic. Chromium picolinate is also a dietary supplement. In order to provide you with the most detailed and high-quality information, I went to the manufacturer’s website and got acquainted with its properties. The main advantage of the drug is its rapid absorption. In addition, it is absolutely non-toxic, which is especially important to us.

The main active element of the supplement is the trivalent form of the substance itself. Magnesium stearate and microcrystalline cellulose serve as additives. What do these complex names mean? I myself am not a chemist, so the main thing you need to understand is what result can be achieved. The goal is to replenish the supply of chromium in the human body.

Effects of the supplement on the body

Capsules of the drug, once inside the digestive tract, are easily and quickly absorbed. The body perceives them as a natural source of the element and promptly launches the necessary enzyme systems.

As I said earlier, chromium affects metabolic processes in cells. But here's what's interesting! Research by foreign scientists has shown that by improving metabolism inside the cell, the overall metabolism throughout the body also accelerates. As a result, the drug promotes weight loss. It turns out that on a diet you can safely use the supplement and at the same time continue to get rid of extra pounds.

However, dear reader, I want to draw your attention! You should not use this dietary supplement for no apparent reason. Instead of losing weight, you can provoke a number of negative consequences that will be difficult to correct. Always give priority to your own health.

As proof, I would like to cite reviews from doctors that I was able to find on thematic sources.

Evgeny Artyukhin , general practitioner says:

“I often work with patients who want to lose weight. The main approach is to ensure that weight loss occurs without harm to your overall health. You should not fanatically attack various supplements if they are not necessary, no matter what miraculous effects they may have.”

Here is the opinion of Oksana Raufovna, pharmacist:

“Chromium picolinate really catches two birds with one stone. The drug replenishes microelement reserves in the body and promotes weight loss. It should be used by people experiencing problems with a deficiency of this microelement. Is it worth taking a supplement just for weight loss? I wouldn't recommend it.”

Friends, look at this interesting fact. Even official medicine does not advise relying on medications just like that. I think this is something to think about, doesn’t it?

What products contain

Rich sources of this element are primarily unprocessed foods. Chromium is best absorbed from food.

Therefore, the daily menu should include:

Whole grain cereals;
Smoked fish;
Chicken eggs;
Pork;
Animal by-products;
Mushrooms.

Contained in:

Brewer's yeast;
Turkey and chicken meat;
Seafood;
Wheat germ;
Green peas;
Broccoli.

A balanced diet satisfies the essential need for chromium.

Daily norm

The recommended daily intake for adults is 50-200 mcg.

Higher doses of chromium in the range of 400 - 600 mcg per day are recommended for people with impaired glucose tolerance.

For children, the need depends on age:

Up to 6 months - 0.01 - 0.04 mg;
6 months to 1 year - 0.02 - 0.06 mg;
1 to 3 years - 0.02 - 0.08 mg;
4 to 6 years - 0.03 - 0.12 mg;
7 years and older - 0.05 - 0.2 mg.

The shape of the element is of great importance for assimilation. Of inorganic salts it makes up about 1 percent. Absorption is improved in the presence of ascorbic acid. Decreases when taken simultaneously with iron, zinc, manganese, calcium. Therefore, taking these vitamins should be divided over time.

Sources[edit | edit code]

Davidson JR, Abraham K, Connor KM, McLeod MN (2003). "Effectiveness of chromium in atypical depression: a placebo-controlled trial." Biological Psychiatry 53(3):261–264.
Stearns D. M. (2000). “Is chromium a trace essential metal?”
Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR (September 2005). "A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving." J Psychiatr Pract 11(5):302–14.
. Evans 1989
Vincent JB; Sack, D. A.; Roffman, M; Finch, M; Komorowski, J. R. (2003). "The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent." Sports Medicine 33(3):213–230.
Risk assessment: Chromium Expert Group on Vitamins and Minerals, 2003
https://webarchive.nationalarchives.gov.uk/20101209113328/https://www.food.gov.uk/news/newsarchive/2004/dec/chromiumupdate
https://fb.ru/article/31072/pikolinat-hroma—mejdu-vredom-i-polzoy

Indications for use

A balanced diet satisfies the daily requirement for chromium. However, some people need increased consumption of this element. Often in such cases, the dietary supplement “Chromium Picolinate” is taken.

This category includes people with:

Risk of carbohydrate disorders;
Chromium deficiency;
The risk of developing atherosclerosis and other diseases associated with obesity;
Tendency to be overweight.

Those who are losing weight take it because chromium:

Enhances fat burning;

Speeds up metabolism;
Reduces appetite;
Reduces cravings for sweets;
Suppresses the feeling of hunger.

In addition, chromium picolinate is used as a medicine to lower blood sugar levels in people with prediabetes, type 1 and type 2 diabetes.

Appointed:

To treat depression because it affects the levels of neurotransmitters in the brain;
In the complex therapy of polycystic ovary syndrome.
People taking beta blockers.

Recommended for prevention:

Cardiovascular diseases;
Atherosclerosis;
Parkinson's disease
Reducing body weight;
Reduction of adipose tissue;
Increased muscle growth.

Can be used by athletes to improve athletic performance and increase energy levels.

Reviews of chromium picolinate

Chromium Picolinate drops can be purchased at any pharmacy chain; a doctor's prescription is not required. The cost of a medicine depends on many factors - the form of release and volume, the manufacturer's company. Many buyers who have used the product claim that the price of chromium picolinate is its undoubted advantage, since on average it ranges from 300-600 rubles.

Reviews of chromium picolinate confirm its high effectiveness in the fight against extra pounds. According to people who have used this dietary supplement, the main advantages of weight loss drops are as follows:

increase in working capacity;
improving the condition of the epidermis;
increased production of collagen, which prevents premature aging of the skin;
stimulation of fat and carbohydrate metabolism processes;
reducing appetite and burning excess fat;
elasticity and tone of muscle fibers.

Some users include the disadvantages of the pharmacological drug chromium picolinate in the fact that it promotes rapid muscle growth during sports training. As a result, the effect of losing weight becomes less noticeable. In addition, it has been established that the dietary supplement has a temporary effect, so if you return to your usual diet, eat fast food and other harmful foods, or refuse active sports, you may regain lost kilograms.

Chromium Picolinate drops can cause various side effects, so be sure to consult your doctor before using them.

How to use

Nutritional supplement in:

Capsules take 1 capsule per day;
In the form of a suspension, 10 drops 2 times a day or 20 drops 1 time with food.

When used for weight loss, the diet should not contain:

Sweets, including pastries, cakes;
Sugar;
Jam or preserves;
Honey;
Sweet drinks;
Foods with a lot of sugar.

The dosage cannot be increased independently, regardless of the purpose for which it is used.

Do not exceed the recommended daily dose.