Supplement

Chromium

Mineral · Chromium picolinate, chromium(III) picolinate, chromium chloride, chromium yeast

Chromium, mostly as chromium picolinate, is considered a trace element for blood sugar and is popularly sold as a slimming aid. In type 2 diabetes, several meta-analyses do indeed find a reduction in long-term blood sugar. How large it is and in whom it occurs, however, is surprisingly inconsistent.

In short

Chromium is said to enhance the action of insulin. In people with type 2 diabetes, it lowered the long-term blood sugar marker HbA1c by 0.55 to 0.71 percentage points in meta-analyses, but the individual studies contradict each other strongly. People with pronounced insulin resistance seem most likely to benefit. For weight loss, the effect is small at 0.75 to 1.1 kg; in healthy people, EFSA found no benefit and does not even consider it established that chromium is essential. The German Federal Institute for Risk Assessment (BfR) proposes a maximum of 60 µg per day for food supplements.

What it is

Chromium occurs in food as trivalent chromium, in whole-grain products, meat, brewer’s yeast and some juices. Dairy products and sugary foods contain little. Only a tiny fraction is absorbed: about 0.4 to 2.5 percent from food, about 1.2 percent from chromium picolinate, about 0.4 percent from chromium chloride. Supplements contain chromium picolinate, chromium chloride or chromium-containing yeast.

The EU permits two health claims: chromium contributes to normal macronutrient metabolism and to the maintenance of normal blood glucose levels. The D-A-CH nutrition societies estimate the requirement at 30 to 100 µg per day, though based on a derivation from the year 2000. In Germany, according to duplicate-diet studies, women take in 61 µg on average, men 84 µg.

How it is supposed to work

The classic assumption is that trivalent chromium is needed for insulin to control the metabolism of sugar, fat and protein. This mechanism is not proven. In 2014, EFSA concluded that an essential function of chromium has not been established. Deficiency experiments in animals produced inconsistent results. The most convincing evidence comes from patients who were fed intravenously for long periods and in whom chromium supplementation was associated with improvements.

A careful study with clamp measurement of insulin sensitivity found an interesting lead. Chromium did not improve insulin action in everyone, but did so by at least 10 percent in some of the patients. These responders were more insulin-resistant at baseline and had higher glucose levels. Under chromium, less fat was found in the muscle cells, which could be a possible mode of action.

What users are looking for

Many reach for chromium against cravings for sweets. There is one controlled study on this in 113 adults with atypical depression who received 600 µg chromium or placebo for 8 weeks. On depression overall, chromium worked no better than placebo. In the subgroup with strong carbohydrate cravings, however, 65 percent responded to chromium, compared with 33 percent under placebo, and appetite, food intake and cravings decreased. This is a subgroup finding that awaits confirmation.

What is well supported

In type 2 diabetes there are more data than many think. A meta-analysis of 25 randomized trials found an HbA1c reduction of 0.55 percentage points and a fasting glucose 1.15 mmol/l lower, especially with chromium picolinate and with more than 200 µg per day. A more recent meta-analysis of 28 studies arrived at 0.71 percentage points for HbA1c and better insulin sensitivity. Patients whose diabetes was poorly controlled at baseline also benefited, and chromium alone additionally lowered triglycerides and raised HDL cholesterol. Side effects did not occur more often in the studies than under placebo. The strongest single effect was shown by a study from China: after 4 months, HbA1c was 6.6 percent under 1,000 µg per day and 8.5 percent under placebo. For weight, the effect is statistically detectable but small. A Cochrane review found 1.1 kg more weight loss after 12 to 16 weeks, a meta-analysis of 1,316 participants 0.75 kg, plus 0.68 percentage points less body fat. A third meta-analysis of 11 studies arrived at 0.50 kg, with high heterogeneity.

What the studies show

The study from China

180 people with type 2 diabetes took placebo, 200 µg or 1,000 µg chromium as chromium picolinate for 4 months in addition to their therapy. HbA1c at the end was 8.5, 7.5 and 6.6 percent. Under the high dose, fasting glucose, 2-hour glucose and cholesterol were also lower. This paper established chromium’s reputation as a blood sugar mineral.

The study from the Netherlands

In overweight patients with poorly controlled, insulin-treated type 2 diabetes, the picture was different. They received placebo, 500 µg or 1,000 µg chromium as chromium picolinate for 6 months. In all three groups, HbA1c fell by about 0.4 percentage points, with no difference. Blood lipids, weight and insulin requirements did not change either. The authors conclude that high-dose chromium does not work in this Western patient group. With 46 participants analyzed, however, the study was small.

Cochrane review on weight loss

9 randomized trials with 622 overweight or obese adults, doses of 200 to 1,000 µg chromium picolinate, duration up to 24 weeks. Across all doses, participants lost 1.1 kg more under chromium than under placebo. No dose-response relationship was found, the quality of evidence was low, and the authors consider the clinical relevance questionable. Only 3 of the studies reported on side effects at all.

Where the data stop

The meta-analyses look better than the individual studies. In the analysis of 28 studies, heterogeneity for fasting glucose was 99.8 percent, so the studies evidently measure very different things. A review of 20 randomized trials examined how often clinically meaningful targets were reached: fasting glucose reached its target in 5 of 20 studies, an HbA1c of at most 7 percent in only 3 of 14. The authors therefore see little reason to recommend chromium for glycemic control. In the study from China, the usual medications continued, and participants were not to change their diet and lifestyle. It is striking that the large effect from China did not occur in a Western, overweight population. For healthy people, EFSA found no evidence whatsoever of a benefit and could set neither a requirement nor an adequate intake. The US FDA allows a qualified claim on insulin resistance for chromium picolinate, but considers the relationship highly uncertain. For polycystic ovary syndrome, too, for which chromium is often recommended, a systematic review of 6 studies found only limited effects on weight, blood sugar, blood lipids and hormones. Long-term data on benefit and safety are lacking.

Status, approval and legal

Chromium compounds may be added to foods and food supplements as a nutrient source; two health claims are authorized. There is no tolerable upper intake level. EFSA considers an additional intake of trivalent chromium, including as chromium picolinate, of up to 250 µg per day to be safe. The BfR proposes 60 µg per daily dose for food supplements and justifies the safety margin with possible multiple intake and knowledge gaps. Chromium is not on the WADA Prohibited List for 2026.

Safety

In the controlled studies, chromium was well tolerated; side effects were no more frequent than under placebo. Reported were watery stools, dizziness, headache and hives. More serious are individual case reports on high doses. A 33-year-old woman took 1,200 to 2,400 µg chromium picolinate daily for 4 to 5 months to lose weight and developed anemia, liver damage and kidney failure requiring dialysis, from which she had fully recovered after one year. Further reports describe kidney failure and muscle breakdown. Anyone taking insulin or other glucose-lowering drugs risks hypoglycemia together with chromium. Taken at the same time, chromium picolinate reduced the absorption of levothyroxine; antacids inhibit chromium absorption. People with diabetes therefore discuss intake with a physician beforehand.

BK-Score Supported, with caveats

Human evidence		6
Mechanism		4
Safety data		5
Hype gap		3
Track record of use		7

There are many small RCTs, but they contradict each other. Meta-analyses in type 2 diabetes find an HbA1c reduction of 0.55% (25 RCTs, J Clin Pharm Ther 2014) or 0.71% (28 studies, Pharmacol Res 2020, heterogeneity for fasting glucose I² 99.8%); the large effect from China (HbA1c 6.6% vs. 8.5%, Diabetes 1997) did not occur in overweight, insulin-treated patients in the Netherlands (Diabetes Care 2006), and clinical targets were reached in only a few studies (Nutr Rev 2016). The mechanism is weak: EFSA (2014) does not consider the essential function of chromium established and found no benefit in healthy people. For weight, the effect is 1.1 kg with low quality of evidence (Cochrane 2013). Safety data come from studies over a few months and case reports of kidney failure at 1,200 to 2,400 µg; blood sugar and slimming promises go well beyond the data.

The score rates the state of knowledge, not the substance. “Safety data 9” means well studied – not harmless. “Track record of use 9” means used long and widely – that is not proof of efficacy.
Subjective assessment by Biohacking Kompakt based on published scoring rules – not a scientific rating and not a medical recommendation. Rules and all ratings (German)

Frequently asked questions about chromium

Does chromium lower blood sugar?

In type 2 diabetes, chromium lowered long-term blood sugar by 0.55 to 0.71 percentage points in meta-analyses. The individual studies, however, contradict each other strongly, and clinical targets were rarely reached. In healthy people, no benefit is established.

Does chromium picolinate help with weight loss?

The effect is small. A Cochrane review found 1.1 kg more weight loss after 12 to 16 weeks with low quality of evidence, another meta-analysis 0.75 kg. The authors consider the clinical relevance questionable.

Does chromium help against cravings for sweets?

In a study in people with atypical depression, 65 percent in the subgroup with strong carbohydrate cravings responded to chromium, 33 percent under placebo. The main endpoint, however, was missed. The finding needs confirmation.

How much chromium do you need per day?

The D-A-CH societies estimate 30 to 100 µg per day; EFSA could not set a requirement. The BfR proposes a maximum of 60 µg per daily dose for food supplements. Women in Germany take in about 61 µg on average, men 84 µg.

Is chromium dangerous?

At usual doses, chromium was well tolerated in studies. Individual case reports describe kidney and liver damage at very high doses of 1,200 to 2,400 µg daily. EFSA considers up to 250 µg per day in addition to be safe.

Can you take chromium with diabetes medication?

Chromium can enhance the effect of insulin and other glucose-lowering drugs and thus promote hypoglycemia. Anyone taking such medication should discuss intake with a physician beforehand and monitor their values more closely.

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Information only, not medical advice and not a usage or dosage recommendation. Prescription-only and unapproved substances belong in the hands of a physician. Last updated: 2026-09-26.