However, the few scientific studies done so far have not been able to demonstrate that chromium picolinate alone can affect weight loss. (1) Can chromium help fight body fat and reduce weight?Īccording to the manufacturers of the supplements, chromium does not only curb your craving for carbs but also helps reduce body fat and improve lean mass. The results demonstrated that chromium picolinate experienced a significant reduction in carb cravings compared with the placebo group possibly because it improved blood sugar levels and reduced the drive for sugars and starch. The subjects were given either a placebo or treated with chromium picolinate supplements of 600 micrograms a day for 8 weeks. Research has demonstrated that chromium picolinate supplements can help reduce these cravings and that those with the most severe cravings experienced the best benefits from supplementation.Ī study published in 2005 recruited 113 mostly overweight and obese patients with depression and carb cravings. The “feel good” sensation is one of the reasons that people turn to comfort foods whenever they feel depressed. This compelling hunger for starchy or sugary foods is a very common addiction involving the brain’s pleasure center. One of the reason that many people struggle with their weight is an overwhelming craving for foods rich in carbohydrates. Getting sufficient chromium from your diet should not be difficult but chromium supplements ensure that you get far more than the recommended daily allowance of 25 micrograms.Īccording to research, chromium can have a positive effect on your weight loss efforts in the following ways – it helps curb cravings for carbohydrates, reduces body fat and fights against insulin resistance. Chromium chloride is bound with chloride and has the lowest rate of absorption.Īs I mentioned earlier, the actual benefits of chromium supplementation are unclear and deficiencies are rare.Chromium aspartate is bound to aspartic acid.Chromium nicotinate which is bound with niacin.Chromium picolinate which is bound to the body’s picolonic acid and has the best absorption rate.These are the most common forms of chromium: There are several types of chromium available in supplementary form and their names refer to how the chromium is delivered into your body. Chromium does however have other health benefits which we will look at in this article. How well they work for weight loss is still open to debate. Chromium supplements come in much larger doses and have become increasingly popular of late on the back of their weight loss claims. The recommended daily dose is only 25 micrograms each day which you can achieve by eating a cup of broccoli each day. There is some debate over the need to take chromium supplements because chromium deficiencies are rare and there is uncertainty whether loading on chromium will actually have any beneficial effects. Note: This does not constitute medical advice, always consult your GP if you are concerned about your health.Chromium is a trace mineral found in various foods such as broccoli, brewer’s yeast, bran, lettuce and onions. Some research has reported that broccoli is high in chromium, with approximately 11 μg per 1/2 cup, while oranges and apples may contain approximately 6 μg per serving. In general, meat, whole-grain products and some fruits and vegetables are considered good sources of chromium. The researchers reported that the effects of chromium on the brain may have produced these effects. In an 8-week study, 1,000 μg/day of chromium (in the form of chromium picolinate) reduced food intake, hunger and cravings in healthy overweight women. Some reports indicate that 600 to 1,000 μg/day of chromium picolinate may help reduce hunger, cravings and binge eating in some people. One study found that 16 weeks of 200 μg/day of chromium was able to lower blood sugar and insulin while improving the body’s response to insulin. Chromium picolinate is the form often found in dietary supplements.įor those with diabetes, chromium supplements may be effective at improving the body’s response to insulin or lowering blood sugar. It plays a role in the metabolism of nutrients through its impact on the hormone insulin. Taking chromium picolinate may lower blood sugar and benefit the body’s response to insulin.Ĭhromium is a mineral found in low doses in many foods.
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