Chromium
EVIDENCE: MIXEDAlso sold as: chromium picolinate, chromium chloride, trivalent chromium, Cr(III)
Chromium is a trace mineral involved in how the body handles glucose. Trials of 200–1,000 mcg a day have produced small, inconsistent changes in blood sugar in people with type 2 diabetes. Most people already get enough from food.
Compiled by iSupplementReviews editorial team ·Researched 2026-10-16 · 5 sources
- Type
- Trace mineral
- Studied dose
- 200–1,000 mcg/day (chromium picolinate in most trials)
- Best form
- chromium picolinate, the form most trials used
- Upper limit
- No UL set; adult adequate intake is 20–35 mcg/day
- Our rating
- MIXED — Some human evidence, inconsistent or indirect
What is chromium?
Chromium is a trace mineral that helps insulin do its job, and the body needs only micrograms of it a day. The supplement form is trivalent chromium, usually bound to picolinate. It is a different substance from the industrial hexavalent chromium that is toxic.
Other names and forms
Labels list it as chromium picolinate, chromium chloride, chromium polynicotinate or chromium-enriched yeast. Most glucose trials used picolinate, so that is the form with the clearest research record.
Where does chromium come from?
Food. Broccoli, whole grains, potatoes, meat, grape juice and spices all contain small amounts. Adequate intake for adults is about 25 mcg (women) to 35 mcg (men) a day. The NIH Office of Dietary Supplements notes that newer research questions whether chromium is an essential mineral, because a lack of it hasn’t been shown to cause problems that extra chromium fixes.
How does chromium work in the body?
Chromium appears to support insulin signaling inside cells. The exact molecule involved is still debated, which is one reason researchers disagree about who, if anyone, benefits from extra chromium beyond what food provides.
What is chromium claimed to do?
Lower blood sugar, improve insulin sensitivity, curb carbohydrate cravings, help weight loss and, in some marketing, lower blood pressure.
What does the research show?
| Claim | Evidence | Dose studied | Verdict |
|---|---|---|---|
| Lower glucose and HbA1c in type 2 diabetes | Several RCTs + meta-analyses, inconsistent | 200–1,000 mcg/day | Small, uncertain |
| Weight loss | Cochrane review | 200–1,000 mcg/day | About 1 kg, low quality |
| Blood pressure | No consistent human evidence | — | Not shown |
| Benefit in people without diabetes | Little effect seen | — | Not shown |
The trial that started the interest
A 1997 trial in China found large HbA1c drops at 1,000 mcg a day, a result later studies did not reproduce. Anderson et al. (Diabetes) gave 180 people with type 2 diabetes placebo, 200 mcg or 1,000 mcg of chromium picolinate for four months. The higher dose cut HbA1c notably. The population may have had low chromium intake to begin with, which limits how far the result travels.
What the reviews concluded
Pooled trials show small average improvements, with wide variation. Suksomboon et al. (2014) pooled the randomized trials and found modest reductions in fasting glucose and HbA1c with chromium supplements. Costello et al. (2016), writing from the NIH Office of Dietary Supplements, called the evidence for glycemic control limited and inconsistent.
Weight
Chromium picolinate made about a 1 kg difference in weight trials. The Tian Cochrane review (2013) rated that evidence low quality and said the clinical relevance was uncertain.
What dose was studied?
| Goal | Dose | Duration |
|---|---|---|
| Glucose control in type 2 diabetes | 200–1,000 mcg/day | 8 weeks to 6 months |
| Weight in overweight adults | 200–1,000 mcg/day | 8–24 weeks |
Amounts below about 200 mcg sit near ordinary dietary intake rather than the trial range.
Side effects
Usually none at studied doses. Rare case reports describe kidney or liver problems at high intakes, mostly from chromium picolinate.
Drug interactions
- Insulin and diabetes medicines: may add to the glucose-lowering effect (moderate).
- Levothyroxine: chromium may reduce absorption; separate doses by several hours.
- Antacids and acid reducers: may lower chromium absorption (minor).
Who should not take chromium?
People with kidney or liver disease should ask a doctor first. Anyone on diabetes medicine should monitor glucose when starting it.
What the authorities say
The NIH Office of Dietary Supplements sets an adequate intake but no upper limit, and says the evidence for diabetes benefit is inconsistent. In 2010 the American Diabetes Association said it could not recommend chromium for people with diabetes or obesity because benefits had not been shown.
What to know about chromium
Chromium may slightly help glucose control in some people with type 2 diabetes at 200–1,000 mcg a day, but results are inconsistent. Microgram amounts near dietary intake sit below that trial range, so any effect on its own would be expected to be smaller.
Frequently asked questions about Chromium
Does chromium lower blood sugar?
A little, in some studies. Meta-analyses of trials in people with type 2 diabetes found small average drops in fasting glucose and HbA1c, but results vary a lot between trials and a federal review called the evidence limited. Doses were usually 200–1,000 mcg a day.
How much chromium do I need?
Adequate intake for adults is 20–35 mcg a day depending on age and sex. The U.S. Office of Dietary Supplements notes recent research suggesting chromium may not be an essential mineral at all. Whole grains, broccoli, meat and many other foods supply it.
Does chromium help with weight loss?
Not by much. A Cochrane review of chromium picolinate in overweight adults found a difference of about 1 kg versus placebo, rated low-quality evidence with an uncertain real-world benefit.
Is chromium safe with diabetes medicine?
Usually, but it can add to the glucose-lowering effect of insulin or diabetes pills. Tell your doctor and watch your readings if you start it while on medication.
References
- [1]Anderson RA et al. — Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes (Diabetes, 1997)
- [2]Suksomboon N et al. — Systematic review and meta-analysis of the efficacy and safety of chromium supplementation in diabetes (J Clin Pharm Ther, 2014)
- [3]Costello RB et al. — Chromium supplements for glycemic control in type 2 diabetes: limited evidence of effectiveness (Nutr Rev, 2016)
- [4]Tian H et al. — Chromium picolinate supplementation for overweight or obese adults (Cochrane Database Syst Rev, 2013)
- [5]NIH Office of Dietary Supplements — Chromium: Fact Sheet for Health Professionals
Products we reviewed containing Chromium
Based on recorded labels or seller-described formulas. Inclusion does not establish a match to the strains, preparations or amounts studied here; check each review's disclosure limits.