Chromium Picolinate & Weight Loss

Chromium Picolinate & Weight Loss?

There are a number of ways that Chromium Picolinate works to help reduce weight and improve body composition. Since the late 1950′s there have been a significant amount of studies done on Chromium supplementation and its effects on weight loss. Studies have shown that people with deficient levels of Chromium in there body are more likely to suffer from high blood sugar levels and show signs of type II diabetes. The reason for this is that Chromium helps with the efficiency of insulin, which in turn helps reduce blood sugar levels in the body.

Other studies have shown Chromium to help with satiety (feeling full) and decreases a persons urge for fatty foods. It is also believed that Chromium increases protein synthesis, which aids the expansion of lean body mass. Another study found Chromium to help control cholesterol levels in the body. On top of this

researchers found that Chromium may have antidepressant effects.

Reported Benefits of Chromium Picolinate

• Controls Hunger
• Stimulates Metabolism
• Stimulates Protein Synthesis
• Enhances the Action of Insulin
• Reduce Fat Levels in the Body
• Antidepressant Effects

Why Should You Choose Chromium Picolinate?

Chromium Picolinate is formed by the combination of the element Chromium and Picolininc Acid. There are a few other forms of Chromium found in supplements such as Chromium chloride, Chromium nicotinate, High-Chromium yeast, and Chromium citrate. In studies done on these compounds Chromium Picolinate was found to provide the highest amount of absorption into the body.

Scientific Studies Done on Chromium Picolinate

In a Meta-analysis of randomized trials done at the Universities of Exeter and Plymouth, research found that there was a significant reduction in body weight in patients receiving Chromium Picolinate compared to patients receiving placebo.

The research took Nine experts and four manufacturers of commercial preparations and gathered published and unpublished studies done on Chromium Picolinate. Literature searches were conducted on Medline, Embase, The Cochrane Library, Amed, and Ciscom. The research found that on average studies found a 2.5 pound reduction on subjects taking Chromium Picolinate compared to the subjects taking placebo. The studies comprised of over 1500 subjects.

International Journal of Obesity (2003) 27, 522–529. doi:10.1038/sj.ijo.0802262

In a review done By C. Leigh Broadhurst PhD, Research Chemist, found that Chromium Picolinate shows Greater Clinical Benefits in diabetes management compared to other forms of Chromium supplements. The study found that Chromium Picolinate produced more bioavailability of Chromium compared to other forms. The review analyzed 15 clinical studies done on 1,505 subjects.

Broadhurst. CL, Domenico P Clinical Studies on Chromium Picolinate Supplementation in Diabetes Mellitus – A Review. Diabetes Technol Ther. 2006 Dec; 8(6):677-87

How Your Body Uses Chromium

Chromium is an essential mineral that your body uses in trace amounts to help with sugar and lipid (fat) metabolism. Chromium helps the efficiency of insulin, which causes cells in the liver, muscle, and fat tissue to take up sugar from the blood. This is why several studies have been conducted on Chromium levels in relation to diabetes. People with Chromium deficiency tend to have higher blood sugar levels and higher cholesterol levels. Without chromium in the diet, the body loses its ability to use sugars, proteins, and fat properly, which may result in decreased muscle mass or growth, improper function of the nervous system, and a diabetic-like condition. People with these conditions can then go on to have several other health issues if the problem is not corrected.

It was once thought that Chromium deficiency was very common, but current research has shown that not to be true. Most people are found to have adequate Chromium levels. Chromium is found in several food sources and levels can be maintained with a reasonable diet. Some foods with the highest amounts of Chromium are, Broccoli, Grape Juice, Whole wheat products, Potatoes, Garlic, and Red Wine.

Causes of Lower Chromium Levels

Research has shown that as people get older the amounts of Chromium absorbed into the body is reduced. Other causes of reduction in Chromium levels are stress, people who consume a lot of simple sugars, extreme exercise, unbalanced diets, pregnancy, and lactation all seem to contribute to lower levels of Chromium.

Your intestinal tract absorbs very little of the Chromium you consume, only about 0.4%-2.5% of the Chromium you intake will be absorbed. Studies have shown that taking Vitamin C and Vitamin B (niacin) will help in your absorption of Chromium.

Recommended Supplemental Amounts for Chromium Picolinate

Most of the research that has been conducted use 50-200mcg per day. Some studies have conducted trials at levels of 1000mcg per day. The recommended amount by the Institute of Medicine is 50-200mcg per day. In trials done at levels of 1000mcg per day some subjects started to have side effects.

Problems Associated With Chromium Picolinate Supplementation

Few problems have been found in people taking Chromium Picolinate. Studies on subjects receiving high levels of Chromium Picolinate (1000mcg or more) have shown kidney and liver damage. Other problems include upset stomach and headaches.

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