A daily chromium dose of 50 mcg is beneficial for weight loss. It plays a key role in the metabolism of carbs, fat, and protein. Also, chromium reduces appetite! High chromium intakes may:
- improve Body Mass Index
- lower body fat percentage
- increase fat-free fat
Role of chromium in insulin & metabolism
Chromium is a mineral. We only need tiny amounts of this element. Our bodies can’t produce it. We have to get it from food. Actually, there are two main forms in nature:
- trivalent chromium, which is naturally present in foods and water and has many health benefits.
- hexavalent chromium is the dangerous form. It’s a toxic by-product of stainless-steel and other manufacturing processes.
Above all, chromium is involved in the functions of insulin. Thus, chromium plays a key role in carbohydrate, lipid, and protein metabolism.
As chromium may improve glucose tolerance, reduce the risk of insulin resistance, and control blood sugar, it might be beneficial for people with diabetes. But further studies are needed to prove these health benefits.[1]
Moreover, high chromium intake may be beneficial for treating obesity, elevated cholesterol levels, high triglyceride levels, and hypertension. These factors can significantly increase the risk of heart disease and stroke!
Furthermore, chromium seems to help women with polycystic ovary syndrome (PCOS). This is a common endocrine disorder. Insulin resistance is a key cause. Chromium plays a key role in reducing insulin resistance.
Additionally, chromium can fight oxidative stress, as it has antioxidant properties. Chronic low-grade inflammation is a common cause of obesity!
What’s the recommended daily intake?
The recommended daily intake of chromium is 25 mcg and 35 mcg for women and men, respectively. Children and elderly people need lower dosages of chromium. Only lactating women need higher doses of 45 mcg per day.
How much chromium for weight loss?
Chromium may be beneficial for weight loss. Many studies have been conducted investigating its role in weight loss. But, scientific data is controversial.
According to a big study, which analyzed data from 1,316 overweight or obese people, daily chromium doses of 200-1,000 mcg led to significant weight loss. Also, participants reduced their Body Mass Index (BMI) and their body fat percentage![2]
Another study found out that chromium is good for weight loss because it reduces hunger and cravings for fattening food. Thus, it can make it easier to follow a long-term, hypocaloric diet for weight loss.[3]
Furthermore, as chromium improves insulin sensitivity, it may prevent storage of body fat.
In conclusion, although to a small extent, chromium seems to promote weight loss and decrease body fat percentage.
Certainly, getting enough chromium is beneficial for weight loss. But, only if you consume fewer calories than you burn.
Most people get between 20 and 50 mcg of chromium per day from food. It’s easy to get more chromium than the minimum recommended daily intake, though. Actually, there are many foods high in chromium. You should consume at least 50 mcg of chromium from food per day for burning more belly fat.
Too much chromium from supplements probably won’t help healthy people who follow a well-balanced diet to lose more weight or burn belly fat.
Chromium for a lean body!
Additionally, chromium may help build muscle mass and improve body composition. Chromium seems to improve protein anabolism. Also, it increases protein deposition in the muscles.[4,5]
This process is stimulated by insulin. Actually, insulin is a hormone with huge anabolic effects in the body! For instance, insulin can increase the levels of insulin-like growth factor 1 (IGF-1). This is also a powerful anabolic hormone which promotes muscle growth.
Certainly, regular resistance training, along with a well-balanced diet are vital for increasing lean body mass.
