Advertisement
The benefits (if any) of chromium supplements are still being studied
Your body uses a variety of vitamins and minerals to keep you healthy. Some of the big ones you likely hear about all the time include calcium, vitamin C, vitamin K, magnesium and all those B vitamins.
Advertisement
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
And then, when you take a look down the supplement aisle, you find more. A lot more.
And you wonder, “Chromium? Do I need some of that?”
The answer, says registered dietitian Devon Peart, RD, MHSc, is almost certainly not — at least, not in the supplement form.
“Chromium is an essential mineral, meaning we don’t make it in our bodies, we have to get it from food. But your body only really needs trace amounts,” Peart explains. “There’s no strong evidence that taking chromium supplements will have health benefits. The hype around chromium isn’t backed by the latest scientific understandings.”
So, what exactly does the science say? Peart further explains.
Chromium is one of the most common heavy metals found in soil. And it’s easily absorbed by plants’ roots. So, many plant foods naturally contain some chromium. And when animals eat plants, they absorb chromium, too. Chromium is involved in the action of insulin, as well as metabolism of protein, carbohydrates and fats. Vitamin B3 (niacin) and vitamin C improve the absorption of chromium.
Chromium supplements are sold primarily as solutions for blood sugar regulation and weight loss. And some people will tell you that they’ll help build muscle and boost your athletic performance as well. But there isn’t good evidence to back up any of these health benefits.
Some early scientific studies showed promise for health benefits of supplemental chromium. But our understanding has evolved since then.
Chromium deficiency is rare, Peart notes, and certain situations can affect absorption.
Diets that are very high in refined sugars (think cookies, sweets, pastries, sweetened beverages) can cause more chromium to be excreted in your urine (pee). Other situations that can increase chromium losses include pregnancy and lactation, strenuous exercise and physical stress from infections and trauma.
“A risk of chromium deficiency during these times is more likely if your diet is also low in chromium,” Peart adds. “This scenario is usually only seen in populations where there is malnutrition, or acute illness that would lead to deficiency of many nutrients, not just chromium.”
Earlier understandings of chromium’s benefits were based on some preliminary research (much of it not done in humans). Those studies suggested chromium may benefit people who had or were at risk of conditions like:
But those initial results haven’t stood up over time. Newer studies have shown the effects of chromium on these and other conditions to be minimal at best. And not at all beneficial in other cases.
These days, scientists don’t think chromium supplements are necessary for good health.
“We don’t have evidence to show that people don’t get enough chromium. Or that, if they are low in it, that it causes health problems,” Peart states. “I haven’t seen any convincing evidence that would lead me to think chromium is something we should be looking to increase in a deliberate way.”
If you have a balanced diet and you don’t fall into one of the specific scenarios described above, you’re likely getting enough chromium.
In other words, in a world where you already worry about getting enough sleep, exercise and carotenoids, getting enough chromium doesn’t need to be on your to-do list.
Chromium is naturally present in some foods. But how much a certain food contains will vary based on soil conditions, water conditions and the manufacturing process.
Lots of foods contain trace amounts of chromium — and that’s all you really need. Some foods with the highest amounts include:
Advertisement
Scientists know that you’re not deficient in chromium. But that doesn’t stop the supplement world from trying to convince you that you are. And your friend who swears by it? They can be pretty convincing.
But Peart stresses that buying chromium supplements isn’t just money down the drain. It can also negatively affect your health to fill up on a mineral that your body doesn’t need.
“I’d advise a lot of caution with using chromium supplements,” she says. “There is a risk of interactions with some medications and potential negative side effects — and not enough evidence that there’s an upside.”
And there isn’t enough data to establish a recommended dietary allowance for chromium, nor is there a maximum intake. Peart explains that’s because the level (either from food or supplements) that would cause toxicity isn’t clear.
What we do we have are “adequate intake” levels:
The supplement forms of chromium available on the market far exceed those guidelines — some containing between 250 mcg and 1,000 mcg. The health benefits and risks of chromium at these high levels haven’t been studied. So, it’s not well known what such high levels of chromium would do in your body.
Further, chromium supplements may interfere with medications, including insulin, aspirin, over-the-counter pain relievers and medications for acid reflux and thyroid conditions.
Chromium supplements have also been associated with a range of side effects, including:
Long-term use of high doses of chromium may also cause more serious effects, like liver or kidney damage.
Peart advises talking with a healthcare provider, like a primary care physician or registered dietitian, before taking chromium supplements. They can help you find science-backed solutions that help you reach your goals.
Advertisement
Learn more about our editorial process.
Advertisement
The essential nutrient can benefit your immune system, eyes and skin while lowering disease risk
Packed with fiber and other nutrients, zucchini can boost your immune system and help you cut calories
Sourdough can be healthier than some other bread choices — but that doesn’t give it ‘health food’ status
This spicy root helps fight cancer, bacteria and inflammation
The meatless, plant-based eating style has countless tasty and healthy options
Packed with fiber and nutrients, this flower — yep, flower! — is great for your blood sugar, heart and gut
What’s on your plate can either help power you through your day or put you in nap mode
Information on serving size, calories and nutrients can help you make healthy choices
Focus on your body’s metabolic set point by eating healthy foods, making exercise a part of your routine and reducing stress
PFAS chemicals may make life easier — but they aren’t always so easy on the human body
While there’s little risk in trying this hair care treatment, there isn’t much science to back up the claims