The Health Benefits of Chromium Picolinate

Table of ContentsView AllTable of ContentsOverviewHealth BenefitsChromium Picolante for DepressionSide EffectsInteractionsContraindicationsDosage and PrepHow to Increase IntakeFAQs

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Table of Contents

Overview

Health Benefits

Chromium Picolante for Depression

Side Effects

Interactions

Contraindications

Dosage and Prep

How to Increase Intake

FAQs

Close

One of the most highly claimed benefits of chromium picolinate is that it helps with weight loss, although it’s not clear that it actually works as a diet aid.Chromium picolinate supplements are also thought to potentially serve as a naturaldepression treatment.

Before you head to the health food store and pick some up, it’s helpful to learn some of the research-based chromium benefits. We also answer a few of the most frequently asked questions about this mineral, such as when you should take a chromium picolinate supplement.

At a GlanceChromium picolinate is a compound sold as a nutritional supplement. It is sometimes taken as a complementary and alternative treatment to control blood pressure, body weight, and blood glucose levels. Some studies suggest it may also help with depression, although more research is needed.

At a Glance

Chromium picolinate is a compound sold as a nutritional supplement. It is sometimes taken as a complementary and alternative treatment to control blood pressure, body weight, and blood glucose levels. Some studies suggest it may also help with depression, although more research is needed.

Overview of Chromium Picolinate

Chromium is a mineral that can be found in two main states. The first is trivalent, also referred to as CR III, and is the state in which chromium is “an essential dietary element.“The second is hexavalent or CR VI, which is found in industrial pollution and considered toxic.

Chemical forms of CR III, the form of chromium found in food and dietary supplements, include:

Research shows that, in humans, chromium picolinate is absorbed at a much higher rate than other chemical forms of this mineral—chromium picolinate has a 2.8% absorption rate compared to a 0.1% to 0.4% absorption rate for chromium chloride, for instance.

A higher absorption rate means that more of the mineral gets into the bloodstream for use.

Health Benefits of Chromium Picolinate

Chromium is involved in the metabolism of carbohydrates, proteins, and fats. In this role, it provides a number of physical health benefits. Some of the benefits of chromium are:

Chromium also helps convert glucose into energy. In this capacity, it may provide positive effects oninsulin resistance, which is a precursor to diabetes.

Some research has also connected chromium with mental health benefits. Perhaps the notable is that it may help both prevent and provide relief from depression.There are a few theories about chromium benefits depression.

It May Help Increase Serotonin Levels

One theory is based on early-stage animal studies and has to do with the way chromium causes cells to be more sensitive to insulin. This increased sensitivity is thought to help transport an amino acid called tryptophan across the blood-brain barrier and into thecentral nervous system.

It May Decrease Activity in a Critical Receptor

Chromium also seems to decrease the activity of a particular type of serotonin receptor called a 5-HT 2A receptor. The activation of this receptor has been associated with an increased risk for depression.

It’s unclear how chromium picolinate works to decrease the activity in this receptor. However, the effect is similar to that seen in people who’ve usedantidepressantsfor a long time.

Is Chromium Picolinate Effective for Depression?

Regardless of how it works, past studies have found that patients' depression scores improve after taking chromium picolinate, adding that treatment with this mineral is typically well-tolerated.

Chromium picolinate has shown promise for treating subtypes of depression that affect carbohydrate cravings and appetite regulation, such asatypical depression.

For example, one study showed that chromium may affect symptoms such as increased appetite, eating, and carbohydrate cravings.

The research looking at chromium for treating depression is very preliminary, and findings have been mixed. Studies supporting its use are older, and there is a need for more current research. So, it’s a long way from clear that chromium truly could be a viable treatment for depression.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.For more mental health resources, see ourNational Helpline Database.

If you or a loved one are struggling with depression, contact theSubstance Abuse and Mental Health Services Administration (SAMHSA) National Helplineat1-800-662-4357for information on support and treatment facilities in your area.

For more mental health resources, see ourNational Helpline Database.

Side Effects of Chromium Picolinate

The good news is that most people are able to take chromium without any problem.Since it is generally safe, if chromium does become a potential treatment fordepression, it’s likely to be easy for most people to use.

In some cases, chromium may cause an upset stomach. More severe side effects associated with chromium that should prompt an immediate call to your healthcare provider include:

Chromium Picolinate Drug Interactions

Certain medications can interact with chromium. In some cases, medications may impair or increase the absorption of chromium. In other instances, chromium may interfere with or enhance the effects of medications.

Talk to your doctor before taking chromium if you are currently taking any of the following:

Who Should Not Take Chromium Picolinate?

Do not take chromium supplements if you are pregnant or breastfeeding. Also, do not give supplements to children as the effects and safety for this demographic have not been established.

Some cases have been reported of chromium supplements leading to kidney damage,as well as evidence that supplements can cause liver damage.So, you should not take these mineral supplements if you already have a kidney or liver problem.

Because chromium may affect your insulin levels, you should also consult your doctor and monitoryour blood sugarclosely if you have diabetes.

If you have kidney disease, liver disease, or diabetes, avoid taking chromium supplements or talk to your doctor first.

Chromium Picolinate Dosage and Preparation

Where to Find Chromium Picolinate

How Much Should You Take?

Because it is unknown how much chromium people need, there are no recommended dietary allowances (RDA) for this supplement. Supplements often contain between 50 and 200mcg per dosage. The suggested dosage for this injection is 10 to 15 mcg per day for adults.

The National Institutes of Health reports that a small study found that adult women average 29mcg of chromium per day, which meets their adequate intake needs. Men, on the other hand, take in an average of 54mcg per day, which means they exceed the recommended adequate intake amounts.

Chromium Picolinate Dosage for DepressionThere are no current chromium dosage recommendations for people who have depression. One study found that taking 600mcg to 1000mcg of chromium per day was linked to a reduction indepression symptoms, but further research is needed.

Chromium Picolinate Dosage for Depression

There are no current chromium dosage recommendations for people who have depression. One study found that taking 600mcg to 1000mcg of chromium per day was linked to a reduction indepression symptoms, but further research is needed.

How Much Is Too Much?

While studies have examined the effects of chromium supplements in varying dosages, it is not yet known how much is too much and what the potential effects of excessive chromium intake may be. Because of this, the National Academy of Science has not established an upper limit (UL) for chromium.

More research on the safety and efficacy of chromium supplementation is needed, so you should always talk to your healthcare provider before taking any supplements.

How to Increase Chromium Picolinate Intake

Most people meet or exceed their adequate intake levels of chromium through diet alone. If you decide that a supplement is needed to get the benefits of chromium, choose one from a reputable brand and retailer.

Always follow the dosage recommendations and talk to your healthcare provider about anypotential interactionsor concerns beforehand.

You can also increase your chromium intake through your diet as it is found in food, albeit in very small amounts. The top ten food sources of chromium, ranked from the highest amount per serving to the lowest, include:

Frequently Asked QuestionsChromium deficiency may result in blood sugar issues.However, chromium deficiency is rare.It’s rare to take in too much chromium, potentially because it has such low availability rates. Although, high doses of any trace mineral can result in damage to the liver and kidney.Since chromium can interfere with sleep, it’s a good idea to take chromium picolinate supplements in the morning.

Frequently Asked Questions

Chromium deficiency may result in blood sugar issues.However, chromium deficiency is rare.

It’s rare to take in too much chromium, potentially because it has such low availability rates. Although, high doses of any trace mineral can result in damage to the liver and kidney.

Since chromium can interfere with sleep, it’s a good idea to take chromium picolinate supplements in the morning.

What This Means For You

The Best Online Help Resources for Depression

20 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wharton S, Bonder R, Jeffery A, Christensen R.The safety and effectiveness of commonly-marketed natural supplements for weight loss in populations with obesity: A critical review of the literature from 2006 to 2016.Critic Rev Food Sci Nutr. 2020;60(10):1614-1630. doi:10.1080/10408398.2019.1584873U.S. Food and Drug Administration.What you need to know about dietary supplements.Environmental Protection Agency.Chromium compounds.Lewicki S, Zdanowski R, Krzyzowska M, et al.The role of chromium III in the organism and its possible use in diabetes and obesity treatment.Ann Agric Environ Med. 2014;1(2):331-335. doi:10.5604/1232-1966.1108599Swaroop A, Bagchi M, Preuss HG, Zafra-Stone S, Ahmad T, Bagchi D.Chapter 8 - Benefits of chromium(III) complexes in animal and human health.Nutrition Biochem Chromium (III) (Second Ed). 2019:251-278. doi:10.1016/B978-0-444-64121-2.00008-8Hua Y, Clark S, Ren J, Sreejayan N.Molecular mechanisms of chromium in alleviating insulin resistance.J Nutr Biochem. 2012;23(4):313-9. doi:10.1016/j.jnutbio.2011.11.001Khodavirdipour A, Haddadi F, Keshavarzi S.Chromium supplementation; negotiation with diabetes mellitus, hyperlipidemia and depression.J Diabetes Metabol Disord. 2020;19:585-595. doi:10.1007/s40200-020-00501-8Stępniowska A, Drażbo A, Kozłowski K, Ognik K, Jankowski J.The effect of chromium nanoparticles and chromium picolinate in the diet of chickens on levels of selected hormones and tissue antioxidant status.Animals (Basel). 2019;10(1):45. doi:10.3390/ani10010045Höglund E, Øverli Ø, Winberg S.Tryptophan metabolic pathways and brain serotonergic activity: a comparative review.Front Endocrinol. 2019;10:158. doi:10.3389/fendo.2019.00158Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR.A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.J Psychiat Pract. 2005;11(5):302-14. doi:10.1097/00131746-200509000-00004Marmett B, Barcos Nunes R.Effects of chromium picolinate supplementation on metabolic variables: a systematic review.J Food Nutrition Res. 2016;4(10):633-639. doi:10.12691/jfnr-4-10-1Cleveland Clinic.Chromium tablets or capsules.National Institutes of Health, Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health.Chromium.Navarro VJ, Khan I, Björnsson E, Seeff LB, Serrano J, Hoofnagle JH.Liver injury from herbal and dietary supplements.Hepatology. 2017;65(1):363-373. doi:10.1002/hep.28813U.S. Food and Drug Administration.Daily value on the new nutrition and supplement facts label.U.S. Food and Drug Administration.Chromium 4 mcg/mL chromic chloride injection, USP.Brownley KA, Von Holle A, Hamer RM, La Via M, Bulik CM.A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study.J Psychosom Res. 2013;75(1):36-42. doi:10.1016/j.jpsychores.2013.03.092Oregon State University, Linus Pauling Institute.Chromium.Harvard T.H. Chan School of Public Health.Chromium.

20 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Wharton S, Bonder R, Jeffery A, Christensen R.The safety and effectiveness of commonly-marketed natural supplements for weight loss in populations with obesity: A critical review of the literature from 2006 to 2016.Critic Rev Food Sci Nutr. 2020;60(10):1614-1630. doi:10.1080/10408398.2019.1584873U.S. Food and Drug Administration.What you need to know about dietary supplements.Environmental Protection Agency.Chromium compounds.Lewicki S, Zdanowski R, Krzyzowska M, et al.The role of chromium III in the organism and its possible use in diabetes and obesity treatment.Ann Agric Environ Med. 2014;1(2):331-335. doi:10.5604/1232-1966.1108599Swaroop A, Bagchi M, Preuss HG, Zafra-Stone S, Ahmad T, Bagchi D.Chapter 8 - Benefits of chromium(III) complexes in animal and human health.Nutrition Biochem Chromium (III) (Second Ed). 2019:251-278. doi:10.1016/B978-0-444-64121-2.00008-8Hua Y, Clark S, Ren J, Sreejayan N.Molecular mechanisms of chromium in alleviating insulin resistance.J Nutr Biochem. 2012;23(4):313-9. doi:10.1016/j.jnutbio.2011.11.001Khodavirdipour A, Haddadi F, Keshavarzi S.Chromium supplementation; negotiation with diabetes mellitus, hyperlipidemia and depression.J Diabetes Metabol Disord. 2020;19:585-595. doi:10.1007/s40200-020-00501-8Stępniowska A, Drażbo A, Kozłowski K, Ognik K, Jankowski J.The effect of chromium nanoparticles and chromium picolinate in the diet of chickens on levels of selected hormones and tissue antioxidant status.Animals (Basel). 2019;10(1):45. doi:10.3390/ani10010045Höglund E, Øverli Ø, Winberg S.Tryptophan metabolic pathways and brain serotonergic activity: a comparative review.Front Endocrinol. 2019;10:158. doi:10.3389/fendo.2019.00158Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR.A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.J Psychiat Pract. 2005;11(5):302-14. doi:10.1097/00131746-200509000-00004Marmett B, Barcos Nunes R.Effects of chromium picolinate supplementation on metabolic variables: a systematic review.J Food Nutrition Res. 2016;4(10):633-639. doi:10.12691/jfnr-4-10-1Cleveland Clinic.Chromium tablets or capsules.National Institutes of Health, Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health.Chromium.Navarro VJ, Khan I, Björnsson E, Seeff LB, Serrano J, Hoofnagle JH.Liver injury from herbal and dietary supplements.Hepatology. 2017;65(1):363-373. doi:10.1002/hep.28813U.S. Food and Drug Administration.Daily value on the new nutrition and supplement facts label.U.S. Food and Drug Administration.Chromium 4 mcg/mL chromic chloride injection, USP.Brownley KA, Von Holle A, Hamer RM, La Via M, Bulik CM.A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study.J Psychosom Res. 2013;75(1):36-42. doi:10.1016/j.jpsychores.2013.03.092Oregon State University, Linus Pauling Institute.Chromium.Harvard T.H. Chan School of Public Health.Chromium.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Wharton S, Bonder R, Jeffery A, Christensen R.The safety and effectiveness of commonly-marketed natural supplements for weight loss in populations with obesity: A critical review of the literature from 2006 to 2016.Critic Rev Food Sci Nutr. 2020;60(10):1614-1630. doi:10.1080/10408398.2019.1584873U.S. Food and Drug Administration.What you need to know about dietary supplements.Environmental Protection Agency.Chromium compounds.Lewicki S, Zdanowski R, Krzyzowska M, et al.The role of chromium III in the organism and its possible use in diabetes and obesity treatment.Ann Agric Environ Med. 2014;1(2):331-335. doi:10.5604/1232-1966.1108599Swaroop A, Bagchi M, Preuss HG, Zafra-Stone S, Ahmad T, Bagchi D.Chapter 8 - Benefits of chromium(III) complexes in animal and human health.Nutrition Biochem Chromium (III) (Second Ed). 2019:251-278. doi:10.1016/B978-0-444-64121-2.00008-8Hua Y, Clark S, Ren J, Sreejayan N.Molecular mechanisms of chromium in alleviating insulin resistance.J Nutr Biochem. 2012;23(4):313-9. doi:10.1016/j.jnutbio.2011.11.001Khodavirdipour A, Haddadi F, Keshavarzi S.Chromium supplementation; negotiation with diabetes mellitus, hyperlipidemia and depression.J Diabetes Metabol Disord. 2020;19:585-595. doi:10.1007/s40200-020-00501-8Stępniowska A, Drażbo A, Kozłowski K, Ognik K, Jankowski J.The effect of chromium nanoparticles and chromium picolinate in the diet of chickens on levels of selected hormones and tissue antioxidant status.Animals (Basel). 2019;10(1):45. doi:10.3390/ani10010045Höglund E, Øverli Ø, Winberg S.Tryptophan metabolic pathways and brain serotonergic activity: a comparative review.Front Endocrinol. 2019;10:158. doi:10.3389/fendo.2019.00158Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR.A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.J Psychiat Pract. 2005;11(5):302-14. doi:10.1097/00131746-200509000-00004Marmett B, Barcos Nunes R.Effects of chromium picolinate supplementation on metabolic variables: a systematic review.J Food Nutrition Res. 2016;4(10):633-639. doi:10.12691/jfnr-4-10-1Cleveland Clinic.Chromium tablets or capsules.National Institutes of Health, Office of Dietary Supplements.Chromium: Fact sheet for health professionals.National Institutes of Health.Chromium.Navarro VJ, Khan I, Björnsson E, Seeff LB, Serrano J, Hoofnagle JH.Liver injury from herbal and dietary supplements.Hepatology. 2017;65(1):363-373. doi:10.1002/hep.28813U.S. Food and Drug Administration.Daily value on the new nutrition and supplement facts label.U.S. Food and Drug Administration.Chromium 4 mcg/mL chromic chloride injection, USP.Brownley KA, Von Holle A, Hamer RM, La Via M, Bulik CM.A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study.J Psychosom Res. 2013;75(1):36-42. doi:10.1016/j.jpsychores.2013.03.092Oregon State University, Linus Pauling Institute.Chromium.Harvard T.H. Chan School of Public Health.Chromium.

Wharton S, Bonder R, Jeffery A, Christensen R.The safety and effectiveness of commonly-marketed natural supplements for weight loss in populations with obesity: A critical review of the literature from 2006 to 2016.Critic Rev Food Sci Nutr. 2020;60(10):1614-1630. doi:10.1080/10408398.2019.1584873

U.S. Food and Drug Administration.What you need to know about dietary supplements.

Environmental Protection Agency.Chromium compounds.

Lewicki S, Zdanowski R, Krzyzowska M, et al.The role of chromium III in the organism and its possible use in diabetes and obesity treatment.Ann Agric Environ Med. 2014;1(2):331-335. doi:10.5604/1232-1966.1108599

Swaroop A, Bagchi M, Preuss HG, Zafra-Stone S, Ahmad T, Bagchi D.Chapter 8 - Benefits of chromium(III) complexes in animal and human health.Nutrition Biochem Chromium (III) (Second Ed). 2019:251-278. doi:10.1016/B978-0-444-64121-2.00008-8

Hua Y, Clark S, Ren J, Sreejayan N.Molecular mechanisms of chromium in alleviating insulin resistance.J Nutr Biochem. 2012;23(4):313-9. doi:10.1016/j.jnutbio.2011.11.001

Khodavirdipour A, Haddadi F, Keshavarzi S.Chromium supplementation; negotiation with diabetes mellitus, hyperlipidemia and depression.J Diabetes Metabol Disord. 2020;19:585-595. doi:10.1007/s40200-020-00501-8

Stępniowska A, Drażbo A, Kozłowski K, Ognik K, Jankowski J.The effect of chromium nanoparticles and chromium picolinate in the diet of chickens on levels of selected hormones and tissue antioxidant status.Animals (Basel). 2019;10(1):45. doi:10.3390/ani10010045

Höglund E, Øverli Ø, Winberg S.Tryptophan metabolic pathways and brain serotonergic activity: a comparative review.Front Endocrinol. 2019;10:158. doi:10.3389/fendo.2019.00158

Docherty JP, Sack DA, Roffman M, Finch M, Komorowski JR.A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving.J Psychiat Pract. 2005;11(5):302-14. doi:10.1097/00131746-200509000-00004

Marmett B, Barcos Nunes R.Effects of chromium picolinate supplementation on metabolic variables: a systematic review.J Food Nutrition Res. 2016;4(10):633-639. doi:10.12691/jfnr-4-10-1

Cleveland Clinic.Chromium tablets or capsules.

National Institutes of Health, Office of Dietary Supplements.Chromium: Fact sheet for health professionals.

National Institutes of Health.Chromium.

Navarro VJ, Khan I, Björnsson E, Seeff LB, Serrano J, Hoofnagle JH.Liver injury from herbal and dietary supplements.Hepatology. 2017;65(1):363-373. doi:10.1002/hep.28813

U.S. Food and Drug Administration.Daily value on the new nutrition and supplement facts label.

U.S. Food and Drug Administration.Chromium 4 mcg/mL chromic chloride injection, USP.

Brownley KA, Von Holle A, Hamer RM, La Via M, Bulik CM.A double-blind, randomized pilot trial of chromium picolinate for binge eating disorder: results of the Binge Eating and Chromium (BEACh) study.J Psychosom Res. 2013;75(1):36-42. doi:10.1016/j.jpsychores.2013.03.092

Oregon State University, Linus Pauling Institute.Chromium.

Harvard T.H. Chan School of Public Health.Chromium.

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