Chromium (from TRAACS® Chromium Nicotinate Glycinate Chelate)
Also known as: Chromium, chromium picolinate, chromium nicotinate glycinate chelate, Cr(III), TRAACS® Chromium Nicotinate Glycinate Chelate
Overview
Chromium is a trace mineral essential for glucose and lipid metabolism. It is found in various foods, including broccoli, whole grains, meat, and nuts. Chromium nicotinate glycinate chelate (TRAACS®) is a patented, chelated form designed to enhance absorption compared to inorganic chromium salts. Chromium is primarily used to improve glycemic control in individuals with type 2 diabetes and metabolic syndrome. Secondary applications include weight management and lipid profile improvement, although evidence for these benefits is less consistent. Research on chromium is moderately mature, with several systematic reviews and meta-analyses available, but the clinical relevance of its effects is sometimes debated. The quality of evidence is generally moderate to high for glycemic control in type 2 diabetes, but more limited for other indications like weight loss and lipid effects.
Benefits
Chromium supplementation primarily benefits glycemic control, particularly in individuals with type 2 diabetes. Meta-analyses have demonstrated that chromium can reduce fasting glucose levels by approximately 1.15 mmol/L and HbA1c by about 0.55%. Some studies also suggest that chromium may improve lipid profiles by reducing triglycerides and increasing HDL-C levels, although these effects are less consistently observed. While some research explores chromium's potential for weight loss and reducing oxidative stress, the evidence is limited and the effects are typically minimal. The most robust benefits are seen in individuals with type 2 diabetes or impaired glucose tolerance, with effects on glucose and HbA1c typically observed within 2–4 months of supplementation.
How it works
Chromium enhances insulin sensitivity, potentiating insulin receptor signaling and improving glucose uptake in peripheral tissues. It primarily affects glucose and lipid metabolism through its interaction with the insulin receptor and glucose transporter proteins. The absorption of chromium is generally low, ranging from 0.4% to 2.5% of the ingested dose. Chelated forms, such as chromium nicotinate glycinate, may improve bioavailability compared to inorganic chromium salts. By improving insulin sensitivity, chromium facilitates the efficient utilization of glucose, thereby helping to regulate blood sugar levels.
Side effects
Chromium supplements are generally well-tolerated at recommended doses. Common side effects are rare, with most studies reporting no significant difference from placebo. Uncommon side effects, occurring in 1-5% of users, may include mild gastrointestinal symptoms such as nausea and diarrhea. Rare side effects, affecting less than 1% of users, can include allergic reactions and skin irritation. No major drug interactions have been reported, but caution is advised when used with hypoglycemic agents due to potential additive effects. There are no established contraindications for most populations at recommended doses. However, safety during pregnancy and lactation is not well-established, so use with caution is recommended.
Dosage
The minimum effective dose of chromium for glycemic effects in type 2 diabetes is typically 200–400 mcg/day. Optimal dosage ranges from 400–1000 mcg/day for glycemic control, with higher doses potentially offering additional benefits but also increasing the risk of side effects. A maximum safe dose of up to 1000 mcg/day is generally considered safe, although the long-term safety of higher doses remains uncertain. Chromium can be taken with or without food, and splitting doses may improve tolerability. Chelated forms, such as nicotinate glycinate, may offer better absorption and tolerability. Absorption is enhanced by vitamin C and inhibited by antacids and high-fiber diets.
FAQs
Who benefits most from chromium?
Chromium is most effective for glycemic control in individuals with type 2 diabetes. Its effects on weight and lipids are generally minor and less clinically significant.
Is chromium safe to take?
Chromium is generally safe at recommended doses. Rare side effects are typically mild and reversible. Consult a healthcare provider before starting supplementation.
When is the best time to take chromium?
Chromium can be taken at any time of day, with or without food. Splitting doses may help reduce potential gastrointestinal discomfort.
What results can I expect from taking chromium?
Expect modest improvements in glucose control. Effects on weight and lipids are usually minimal. Chromium is not a substitute for diabetes medication.
Can chromium help with weight loss?
The effects of chromium on weight loss are often overstated. While some studies suggest a minimal effect, it is generally not clinically significant.
Research Sources
- https://ods.od.nih.gov/factsheets/Chromium-HealthProfessional/ – This fact sheet from the National Institutes of Health provides a comprehensive overview of chromium, including its functions, dietary sources, and potential health benefits. It highlights chromium's role in glucose and lipid metabolism and discusses the evidence supporting its use in managing type 2 diabetes. The resource also covers safety considerations and potential interactions with medications.
- https://pubmed.ncbi.nlm.nih.gov/32730903/ – This systematic review and meta-analysis of randomized controlled trials examined the effects of chromium supplementation on glycemic control in individuals with type 2 diabetes. The analysis found that chromium supplementation significantly improved glycemic control indices, including fasting glucose, HbA1c, and insulin sensitivity. The study suggests that chromium may be a beneficial adjunct therapy for managing blood sugar levels in diabetic patients.
- https://www.webmd.com/vitamins/ai/ingredientmono-932/chromium – This WebMD article provides general information about chromium, including its uses, potential benefits, and side effects. It notes that chromium is often used for diabetes, high cholesterol, and weight loss, but emphasizes that more research is needed to confirm these benefits. The article also discusses safety precautions and potential interactions with medications.
- https://www.verywellhealth.com/chromium-benefits-4588421 – This article from Verywell Health discusses the potential benefits of chromium, including its role in blood sugar control, weight management, and heart health. It reviews the scientific evidence supporting these claims and provides information on dosage and safety. The article also highlights the importance of consulting with a healthcare provider before taking chromium supplements.
- https://foodandnutritionresearch.net/index.php/fnr/article/download/10325/16486/ – This systematic review and meta-analysis evaluated the effects of chromium supplementation on glycemic control and lipid profiles in patients with type 2 diabetes. The study found that chromium supplementation significantly improved glycemic control (HbA1c and fasting glucose) and lipid profiles (reduced triglycerides and increased HDL-C). The authors concluded that chromium may be a useful adjunct therapy for managing type 2 diabetes.
