Chromium picolinate

Small but real effects on insulin sensitivity in diabetic populations. Weight-loss and muscle-building claims are not well-supported in healthy individuals.

A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.

Meta-analyses show modest HbA1c reduction in type 2 diabetics. Effects in non-diabetic populations are inconsistent. Anderson et al. 1997 Chinese trial was influential but not fully replicated in Western populations.

• Modestly improves insulin sensitivity in diabetics
• May reduce carbohydrate cravings
• Well-absorbed chromium form

200–1000 mcg/day. Most trials use 200–400 mcg/day. The Adequate Intake is only 25–35 mcg/day.

• Headache
• Insomnia
• Mood changes (rare)

In vitro genotoxicity concerns with picolinate form specifically (not seen with other chromium salts in vivo). Kidney patients should use caution.

Benefits are most apparent in chromium-deficient or diabetic populations. Healthy adults eating a varied diet may see little effect.

• Weight loss28