Chromium supplement benefits and dosages
What you need to know about the benefits of a chromium supplement, and whether there are any side effects.
Relatively little is known about chromium as a dietary supplement. The research is still recent, but we’ve made great progress in the last couple of decades. In this article, we’ll look at what we know about the chromium supplement benefits and dosage, and whether there are any side effects.
What is chromium picolinate?
Chromium picolinate is the most commonly used chromium compound in supplements. Other compounds, like chromium chloride, do exist but have a lower absorption rate. Since 2001, chromium has been a designated essential trace mineral, but as humans can’t generate it in the body, we need to get it from outside sources, like our diet.
When researching chromium, it’s important to draw a distinction between the two main types. Trivalent chromium is the form that appears in food and supplements, whereas hexavalent chromium is completely different—a byproduct from industrial processes, and not something you’ll find in any supplement on the market.
Which foods contain chromium?
While only ever appearing in small quantities, a lot of foods contain some level of chromium. The precise quantities are hard to standardise, as they are affected by variable levels of chromium in the soil (or in animal products, in the livestock’s diet). However, foods generally considered good sources of chromium include:
Meat
Fruit juices
Whole grains
Green vegetables
Chromium supplement benefits
The benefits of chromium supplement is that it's an easy way to ensure you're getting enough of this essential nutrient, filling any gaps in your diet.
The nutrient reference value (NRV), or chromium picolinate dosage, is 40mcg per day. The Heights Smart Supplement contains 100mcg (equal to 10 cups of broccoli or a 9lb turkey breast) so 250% of the NRV. That way you're in no danger of not getting enough and can have the full benefits of chromium picolinate.
What does chromium do for the body?
The study into the benefits of chromium is still fairly young, so there is a lot of ongoing research. While there is still debate over the exact effects of chromium, there are signs that it might help with:
Improving energy utilisation from food
Regulating blood sugar levels
DNA synthesis
Alleviating symptoms of depression
Suppressing binge-eating impulses
Does chromium help weight loss?
Chromium has been reported to increase lean body mass and decrease percentage body fat, which may aid weight loss. For tips on how to build healthy habits and maintain a healthy weight, check out this article.
What are the signs of chromium deficiency?
Chromium picolinate deficiencies are extremely rare in healthy people, so there is little consensus about what the symptoms of a deficiency might be. Several studies in the late 20th century suggested that a chromium deficiency might lead to adverse effects like hyperglycaemia, glucose intolerance, or confusion, but there is not enough evidence to confirm that this is the case.
Is chromium safe to take everyday?
There aren’t any known side effects to high chromium intakes from food or supplements and so it's safe to take everyday.
In terms of chromium supplement uses, health authorities haven’t designated an upper limit for dosage, although the NHS suggests over 10mg—the equivalent of 200 Heights capsules—a day might be excessive. That's why we can pack a lot of it into the Smart Supplement.
How we use chromium in the Smart Supplement
We've formulated the Heights Smart Supplement with chromium picolinate, the chromium compound with the best absorption, so that your brain gets all the benefits. You can be sure that:
Each dose contains 250% of the NRV for chromium.
Our chromium picolinate is pure and quality-tested.
Everything is manufactured in small batches.
It meets many common dietary and lifestyle practices: It's gluten-free, 100% plant-based, allergen-free and contains absolutely zero GMOs, contaminants, fillers or colourants.
The Smart Supplement
Evidence
Here’s a handful of relevant scientific studies on chromium.
Davidson, J. R., Abraham, K., Connor, K. M., & McLeod, M. N. (2003). Effectiveness of chromium in atypical depression: a placebo-controlled trial. Biological psychiatry, 53(3), 261-264.
McLeod, M. N., & Golden, R. N. (1999). Chromium potentiation of antidepressant pharmacotherapy for dysthymic disorder in 5 patients. The Journal of clinical psychiatry, 60(4), 237-240.
Anderson, R.A. (1998). Effects of chromium on body composition and weight loss. Nutrition Reviews, 56(9), 266-270
We also used these sources when writing this article: