Chromium Chloride
Trace elements and minerals are essential for the general functioning of the body, as they are involved in a large number of metabolic processes. They are mostly unknown, and their importance too often neglected. Focus on chloride chromium, one of those essential to our health.
Overview of Chromium Chloride
Also known as trivalent chromium, chromium picolinate or active chromium, chromium chloride is a naturally occurring trace element. It is found in minute amounts in the body, which ideally contains only 1 mg per kg of body weight.
Did you know?
Although essential to our health, trace elements (also called mineral salts) must be closely monitored! Indeed, at doses that are too high, they become toxic to the body. Similarly, a deficiency can result in serious disorders.
Chromium deficiency or excess, what are the consequences?
A severe chromium deficiency can lead to serious consequences such as diabetes, hypoglycemia, or excessive blood triglyceride or cholesterol levels.
An excess of chromium can cause temporary inflammatory reactions. No excessive consequences therefore, unlike in cases of deficiency.
Food is the only possible source of chromium chloride , as it cannot be absorbed by the body in an inorganic form.
Some foods rich in chromium
- Brewer's yeast,
- Wheat germ,
- Calf liver,
- Broccoli,
- Green beans,
- Mushrooms,
- Whole grains,
- Plums…
Regularly incorporating these ingredients into the diet is the best way to ensure adequate chromium intake.
Role of chromium chloride in the body and health properties
Carbohydrate metabolism
Chromium chloride has an action closely linked to the metabolism of carbohydrates, due to its link with insulin , whose action it would improve within the body. In fact, chromium participates in the transport function of insulin produced by the liver, as well as in the activation of insulin receptors thanks to the intervention of a protein known as chromodulin.
Through this action, chromium participates in the normalization and stabilization of blood sugar levels. Thanks to this regulatory effect on blood sugar, chromium chloride would have a direct impact on type 2 diabetes, by reducing blood sugar and insulin levels.
Lipid metabolism
Chromium chloride is also known for its action on lipid metabolism, and in particular because it helps reduce lipogenesis, i.e. the formation and storage of body fat.
Chromium helps regulate cholesterol levels by lowering bad cholesterol while helping to improve the formation of good cholesterol, HDL cholesterol, which works to eliminate excess fat in the arteries.
Weight loss and muscle mass gain
Due to its action on the metabolism of sugars and fats in the body, chromium chloride is known to be interesting to accompany a weight loss process, or a gain in muscle mass in connection with a sports program for example. But that's not all!
Indeed, chromium and its influence on sugars and fats present in the body would participate in significantly reducing the feeling of hunger by acting as a natural appetite suppressant. By rebalancing the metabolism of carbohydrates, it would also reduce cravings and sugar cravings.
Scientific data on chromium chloride
There are many studies that have aimed to verify the effects of chromium on weight loss. A recent meta-analysis that included the findings of about ten studies indicates that chromium chloride does indeed have a significant (albeit modest) effect on food intake. Although the mechanism of action involved remains mysterious, it seems that chromium acts on certain neurotransmitters responsible for food cravings and appetite regulation. (1) (2)
Regarding the link between chromium and its influence on insulin sensitivity mechanisms, the multiple existing studies show a complex mechanism whose action remains difficult to isolate. It can be said that chromium participates in improving metabolic signals linked to insulin secretion (3), while in subjects with type 2 diabetes, chromium supplementation would seem to improve insulin sensitivity. (4)
On the other hand, the various studies conducted to demonstrate the effects of chromium on muscle mass gain or on anaerobic performance have failed to confirm its usefulness on muscle growth or sports capacities. For example, supplementation with 1000µg of chromium picolinate for 13 consecutive weeks (5) in middle-aged female athletes, or a dose of 200µg of chromium picolinate in young men who practice wrestling intensively, have not succeeded in improving physical capacities and therefore sports performances. (6)
Use and dosage of chromium chloride
As we said before, only the chromium present in food is properly assimilated by the body. However, today there are chromium picolinate capsules and it is possible to take a cure.
The available capsules offer chromium dosages ranging from 25 to 200 micrograms of chromium daily, for a duration ranging from 3 to 6 weeks. These cures are preferably carried out during the change of seasons.
Contraindications and side effects
There is little data on contraindications of chromium. Some symptoms have been noted, such as skin or mucous membrane irritation in case of excessive intake.
Also noteworthy: industrial chromium could have harmful effects on health.
Chromium Chloride, a Mixed Conclusion
According to the data collected, it seems strongly recommended, before starting a possible chromium supplement, to carry out medical examinations and consult a doctor. Similarly, in addition to the fact that food seems to remain the best source of bioavailable chromium, if a cure is considered, it is essential to make the right choices in terms of supplement.
- Pittler MH, Stevinson C, Ernst E. Chromium picolinate for reducing body weight: meta-analysis of randomized trials. Int J Obes Relat Metab Disord. (2003)
- Docherty JP, et al. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. (2005)
- Mackowiak P, et al. Evaluation of insulin binding and signaling activity of newly synthesized chromium(III) complexes in vitro. Mol Med Rep. (2010)
- Cefalu WT, et al. Characterization of the metabolic and physiologic response to chromium supplementation in subjects with type 2 diabetes mellitus. Metabolism. (2010)
- Campbell WW, et al. Effects of resistive training and chromium picolinate on body composition and skeletal muscle size in older women. Int J Sport Nutr Exerc Metab. (2002)
- Walker LS, et al. Chromium picolinate effects on body composition and muscular performance in wrestlers. Med Sci Sports Exercise (1998)