The chromium picolinate is a mineral necessary for the proper functioning of metabolism. It acts on insulin, helping to lower blood sugar levels, thus reducing the amount of insulin that needs to be produced by the pancreas.
Chromium picolinate has fat-burning properties, improving the utilization of ingested sugars, so its role is crucial in cases of diabetes. This is why it is popularly believed to help with weight loss. It reduces the conversion of glucose into body fat.
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What is Chromium Picolinate and What Is It Used For
Chromium picolinate is the combination of the mineral chromium and picolinic acid. When the mixture is made, it results in this substance that aids in insulin metabolism, acting as a chelator that enhances chromium absorption into the cell membrane.
It can be used for various purposes, with the most common uses being treatment for chromium deficiency and as a nutritional supplement to reduce the side effects of diabetes.
In addition, chromium picolinate is used to suppress appetite, which is why it is sold as a weight loss product. However, its properties and benefits are not exactly for this, and as we will see below, it is better to use it for other purposes.
Properties and Benefits
- Regulation of blood glucose levels.
- Reduction of fat formation.
- Appetite control.
Diabetes
Chromium picolinate and diabetes have been closely studied, analyzing the influence the mineral has on this disease that affects a large number of people.
The results of the study and this other study indicate that when it is absorbed and enters the bloodstream, chromium binds to transferrin and other plasma proteins, which allows it to be distributed throughout the body. In this way, it can reach insulin-dependent cells, amplifying its signal.
This is beneficial because it enhances the effects of insulin, meaning that with the same amount of the hormone, its effects are greater. There is less resistance to it, which helps in controlling glucose spikes after meals.
Weight Loss
Another important property is its ability to control blood sugar levels, making it less likely for the sugar to be converted into fat. So, another of the benefits of chromium picolinate can be used for weight loss.
After consuming food, the metabolism takes the excess glucose and nutrients and converts them into body fat. By improving their assimilation and utilization, sugars are less present, preventing a certain percentage of them from turning into localized fat.
Moreover, since chromium is involved in the formation of muscle and bone tissue, this benefit may be important for people seeking to improve their physique and reduce body fat.
Appetite Suppression
Another benefit that chromium in its picolinate form has is appetite control, reducing the urge to consume high-calorie foods.
Chromium picolinate to suppress appetite works because it reduces insulin resistance, causing the effect that, as less glucose is needed, the body reacts by decreasing the stimulus to eat more food.
However, although this can be considered a side effect, for some people a benefit, it should always be taken in the dose for its main function, which is to increase chromium levels and its bioavailability.
When to Take Chromium Picolinate
In principle, it can be taken at any time of the day, although if we take it with meals its benefits will be greater.
As we mentioned in the benefits of chromium picolinate, its medicinal properties help reduce problems caused by excess glucose, which is why the best time to take chromium picolinate is with food. Since it is present in the digestion of nutrients, the excess carbohydrates and sugars will be reduced by the presence of the chromium mineral, which, in turn, will be distributed more effectively by picolinic acid.
Recommended Daily Dose
- 600 mcg per day (micrograms daily).
- Divide the dose into 3 servings.
As we mentioned in the previous section “How much to take,” the best time of the day is when you will eat, at which point it can provide its full potential for diabetes cases, as well as in controlling the formation of body fat.
For greater effects, a dose of chromium picolinate of 200 mcg is recommended, 3 times a day, during breakfast, lunch, and dinner.
Both for diabetes control and for other uses such as weight loss, controlling fat formation, and eliminating chromium deficiency, this dosage is recommended. However, in the case of a deficiency, in diabetic individuals, or any other use, it is always important to follow the specialist’s instructions.
Contraindications
- Liver disease.
- Kidney disorder.
- Diabetes (always consult to avoid blood sugar spikes or drops).
- Psychological issues.
- Thyroid disease.
- Pharmacological treatment (check for interactions).
- Pregnancy.
- Lactation.
Although we have discussed the properties and benefits of chromium picolinate for diabetes, it is always advisable to consult an endocrinologist to verify if it is really beneficial in your case. We must keep in mind that its inclusion in the diet will modify blood glucose levels, as well as the effects of insulin, changing the levels we are used to.
In the case of pregnant women and those breastfeeding, there is no data indicating that it is a contraindication for chromium picolinate. However, during pregnancy, precautions should always be taken since the development of the baby is a delicate matter.
During lactation, it may be excreted in breast milk, increasing the amount of chromium and picolinate that the baby would ingest.
Side Effects
- Gastrointestinal discomfort.
- Vomiting.
- Dizziness.
- Human DNA mutation.
- Allergy to one of the ingredients used in its production.
Although the side effects of chromium picolinate are minimal, it is important to keep them in mind. There is some data related to its ability to mutate DNA, which is a very important issue that should be considered based on each person’s needs.
The other adverse reactions are those typical of an intolerance to one of its excipients or components that may have been included in its formulation as a dietary supplement.
Chromium Picolinate and Metformin
You should always talk to your endocrinologist before taking chromium picolinate and metformin. The latter is a medication used to control diabetes, meaning it is an oral antidiabetic drug, classified as a biguanide.
Since the actions of picolinate and metformin affect insulin metabolism, their effects may be more potent, also modifying LDL cholesterol levels and circulating triglycerides in the blood.
This property can be used for both diabetic individuals and those with obesity problems.
If necessary, there may be similar chromium-based products that, in cases of intolerance, could be advised as a substitute for picolinate.
Use with L-carnitine
Carnitine is well known for its effects in reducing body fat, which is why many people seek information about taking L-carnitine and chromium picolinate together as a remedy for weight loss and to eliminate body fat.
Since both substances (chromium and carnitine) act on the formation of fat cells, taking them together increases their effects.
Chromium picolinate prevents the formation of body fat, while carnitine increases fat burning. If you’re interested in more details on this topic and want to know where to buy it, as well as the price of L-carnitine, we’ve discussed it, so you can learn more in the indicated section.
However, keep in mind the properties of both elements, their possible contraindications, and side effects to evaluate if it is truly beneficial for you.
