How Much Chromium to Take for Weight Loss?

Chromium is a mineral found in soil, water, plants and animals. A diet of highly processed foods can cause chromium deficiency and lead to increased risk of artery disease and diabetes. Chromium aids in the metabolism of glucose, proteins and fats. It reduces cravings for sweet foods by stabilizing blood glucose levels. Chromium combined with picolinate is a chelated form that is easily absorbed to promote fat loss and increase lean muscle. Studies show that supplemental chromium picolonate also fights osteoporosis and high cholesterol.

Dietary Sources of Chromium

Beer, brewer's yeast, molasses, liver, dulse seaweed, eggs, mushrooms and cheese all contain chromium. Whole grains, dairy products and potatoes may be sources, as well. The amount of chromium and other minerals found in food may be small if they depend on depleted soil and water supplies. Herbs that contain chromium include nettle, wild yam, licorice, red clover, sarsaparilla, yarrow and catnip.

The Body's Need for Chromium

Pregnant women and athletes require more chromium. People over the age of 40 are more likely to be deficient. A diet heavy in refined sugar, flour and junk food causes the body to lose chromium. When the body has too little chromium, a person feels anxious and tired; metabolism of the amino acids in protein is impaired and the risk of coronary artery disease goes up. Diabetics with too little chromium have more glucose intolerance, making their symptoms worse.

Chromium Aids Weight Loss

Chromium picolinate is a supplement that may help the body burn fat, increase lean muscle mass and speed up metabolism when combined with diet and exercise. Take 200 to 600 mcg daily. You should notice decreased sugar cravings with this dose.

Hazards of Too Much Chromium

Individual tolerance of chromium supplements varies. Toxic levels may lead to dermatitis, gastric ulcers and liver or kidney damage.

Warnings

Chromium supplements may reduce insulin requirements in insulin-dependent diabetes, so monitor blood sugars carefully and consult a doctor to determine a proper dose if you have this disease.
Discontinue the use of supplements if you feel dizzy or shaky. Consult a health-care professional before resuming a lower dose.
Discontinue use or change brands if a skin rash develops.