Chromium – Does it Genuinely Support the Weight Loss Process

Previously, chromium was considered essential for health maintenance. However, in 2014, the European Food Safety Authority (EFSA) published a position that challenged this view. According to EFSA, there is insufficient evidence for the positive effects of chromium intake in healthy individuals and that it is not possible to determine an accurate and appropriate chromium intake. Furthermore, studies conducted on rats with a low-chromium diet and on patients undergoing complete parenteral nutrition are flawed and cannot serve as evidence that chromium is essential for the body (J.B. Vincent, 2017). Nevertheless, chromium can be essential for the body in certain circumstances, such as age, illnesses or health disorders. Its content in the body decreases with age and can lead to deficiency, which can have an impact on a range of health-related issues, such as growth retardation or infertility. In addition, chromium deficiency can negatively affect the metabolism of macronutrients such as lipids, carbohydrates and proteins. The safe daily dose of chromium is considered to be 50-200 µg (A. Ray, J.S. Jankar 2022). Chromium often occurs in combination with picolinic acid, which improves its absorption and effectiveness. It is attributed with properties that support insulin action, positive effects on blood sugar control in diabetics, and participation in the process of reducing body fat, including maintenance of lean body mass (A. Ray, J.S. Jankar 2022; D. Willoughby, S. Hewlings, D. Kalman 2018).

The application of chromium in individuals with weight issues has been the subject of numerous scientific investigations. A meta-analysis of 19 scientific articles in 21 randomized clinical trials involving a total of 1316 individuals with weight problems resulted in a significant difference in body weight in 7 of them, a change in BMI in 8 of them, and a significant reduction in fat percentage in 2 of them. An exceptional improvement was observed in studies lasting less than 12 weeks and with a daily dose of chromium of less than 400 µg or equal to this amount (C. Tsang et al. 2019). In another study, the effect of chromium and carnitine supplementation on body weight and metabolic profile in women was evaluated. In the participants of this study, overweight or obesity and polycystic ovary syndrome were confirmed. The group of 54 women was divided into two subgroups, with one group taking 200 µg of chromium picolinate and 1000 mg of carnitine daily. After 12 weeks of supplementation, the authors re-evaluated body weight and analyzed the metabolic profile of the participants. The proposed combination of chromium and carnitine resulted in a decrease in body weight and BMI value. In the participants who took the supplementation, changes in the metabolic profile were observed, such as a decrease in fasting glucose levels, a decrease in triglyceride levels, and LDL cholesterol (M. Jamilian et al. 2020). It is also worth mentioning the results of a systematic review of randomized clinical trials. The analysis of 7 articles showed that supplementation in doses of 400 µg daily resulted in better outcomes than 200 µg. Furthermore, the effect of chromium on body weight was more effective in physically active individuals (M. H. Seyedemahalle, Z. Sohrabi, M. Akbarzadeh 2022).

The most commonly utilized and safest isotope of chromium is the so-called trivalent chromium - Cr (III). However, it is important to note that its excessive utilization may contribute to the reduction of the absorption of zinc and iron ions, which may lead to endocrine disorders. Moreover, an excess of Cr (III) may lead to disturbances in calcium metabolism in bones. Cr (III) is involved in the Fenton reaction, whose products are reactive hydroxyl radicals. Chromium isotopes with a higher degree of oxidation - Cr (V) and Cr (VI) - are often considered mutagenic and toxic, with the properties of hexavalent chromium being the most well-known. The effects of chromium on carbohydrate metabolism can be used as a basis for the use of this element in dietary supplements. Most commonly, chromium picolinate is used, which supports the absorption of this element. Studies show that chromium can help in the fight against excess weight and shaping the figure, however, it is important to note that improper utilization may lead to various ailments. In cases of uncertainty, it is advisable to discuss the decision to include preparations containing chromium in the diet with a dietitian or doctor.