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What is chromium picolinate?

Chromium is an essential mineral found in many foods. The body uses chromium to help handle sugar and fat. It does this by improving insulin’s function in the body. Insulin helps the body use sugars, carbohydrates (starches), proteins, and fat. Dietary sources of chromium include fish, beef, milk, fresh fruit, eggs, whole grains, and brewer’s yeast.

Some people claim that synthetic chromium supplements such as chromium picolinate or GTF chromium can help control blood sugar, reduce body weight and fat, build lean body mass, and increase strength. But medical research hasn’t proven its effectiveness in these areas.

The recommended daily allowance for chromium in healthy adults is 50 to 200 mcg (micrograms), although 50 mcg may be a little low. Some sources state that you can take up to 300 micrograms of chromium per day.

Sources:
Peirce, A. The American Pharmaceutical Association Practical Guide to Natural Medicines. William Morrow & Co., 1999.
The Review of Natural Products. Facts & Comparisons, 2007.
Micromedex® Healthcare Series. Thomson Micromedex, 2007.
Amato, P. “Effects Of Chromium Picolinate Supplementation On Insulin Sensitivity, Serum Lipids, And Body Composition In Healthy, Nonobese, Older Men And Women.” The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. 55(2000).

This answer prepared 4/13/2001.
This information updated 1/18/2007.