Chromium for Sports & Fitness
How Much Is Usually Taken by Athletes?
Chromium, primarily in a form called chromium picolinate, has been studied for its potential role in altering body composition. One group of researchers has reported significant reductions in body fat in double-blind trials using 200 to 400 mcg per day of chromium for six to twelve weeks in middle-aged adults,1, 2 but the methods used in these studies have been criticized.3
In supplemental amounts (typically 50–300 mcg per day), chromium has not been found to cause toxicity in humans. While there are a few reports of people developing medical problems while taking chromium, a cause-effect relationship was not proven. One study suggested that chromium in very high concentrations in a test tube could cause chromosomal mutations in ovarian cells of hamsters.4, 5 Chromium picolinate can be altered by antioxidants or hydrogen peroxide in the body to a form that could itself create free radical damage.6 In theory, these changes could increase the risk of cancer, but so far, chromium intake has not been linked to increased incidence of cancer in humans.7
One report of severe illness (including liver and kidney damage) occurring in a person who was taking 1,000 mcg of chromium per day has been reported.8 However, chromium supplementation was not proven to be the cause of these problems. Another source claimed that there have been reports of mild heart rhythm abnormalities with excessive chromium ingestion.9 However, no published evidence supports this assertion.
Three single, unrelated cases of toxicity have been reported from use of chromium picolinate. A case of kidney failure appeared after taking 600 mcg per day for six weeks.10 A case of anemia, liver dysfunction, and other problems appeared after four to five months of 1,200–2,400 mcg per day.11 A case of a muscle disease known as rhabdomyolysis appeared in a body builder who took 1200 mcg over 48 hours.12 Whether these problems were caused by chromium picolinate or, if so, whether other forms of chromium might have the same effects at these high amounts remains unclear. No one should take more than 300 mcg per day of chromium without the supervision of a doctor.
Interactions with Supplements, Foods, & Other Compounds
Chromium supplementation may enhance the effects of drugs for diabetes (e.g., insulin, blood sugar-lowering agents) and possibly lead to hypoglycemia. Therefore, people with diabetes taking these medications should supplement with chromium only under the supervision of a doctor.
Preliminary research has found that vitamin C increases the absorption of chromium.13
Interactions with Medicines
Certain medicines interact with this supplement.
|Replenish Depleted Nutrients|
|Reduce Side Effects|
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The information presented in Aisle7 is for informational purposes only. It is based on scientific studies (human, animal, or in vitro), clinical experience, or traditional usage as cited in each article. The results reported may not necessarily occur in all individuals. Self-treatment is not recommended for life-threatening conditions that require medical treatment under a doctor's care. For many of the conditions discussed, treatment with prescription or over the counter medication is also available. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements or before making any changes in prescribed medications. Information expires June 2015.