Chromium picolinate for weight loss and diabetes - dosage

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Chromium is a vital trace element involved in almost all metabolic processes. Its deficiency is fraught with the development of diabetes, visual impairment, and early aging. The mineral is not synthesized in the body and is supplied only with food. The dietary supplement Solgar Chromium Picolinate ensures daily replenishment of its reserves. Chromium from it is absorbed better than from similar drugs, helps to avoid the development of deficiency and fight various pathologies.

general description

Until 1977, scientists did not recognize chromium as an essential nutrient. And only as a result of the experiment it was possible to establish that patients deprived of Cr suffer from disorders of glucose metabolism.

Cr is a metal element that is needed by humans in small quantities. Once in the body, it affects metabolic processes, regulates blood sugar levels and enhances the functions of insulin. In addition, it is involved in the metabolism of lipids, carbohydrates and proteins. In pharmacology it is presented in the form of dietary supplements. Chromium is one of the microelements found in almost all organs and tissues of the body. The highest concentration of the element is in bone tissue, nails and hair, so a lack of Cr primarily affects their quality. All cells of an adult contain approximately 6 mg of this nutrient. Cr is excreted from the body in urine, feces and exhaled air. Zinc and iron enhance the effect of Cr, and an excess of calcium leads to its deficiency.

Content:

• general description
• Daily requirement
• Chromium deficiency
• Health Benefit
• Foods High in Chromium
• Dangers of Overdose

Features of the composition and form of the drug Solgar Chromium Picolinate

A biologically active product from the American manufacturer of the Solgar line contains chromium picolinate, a compound that is completely absorbed in the body and neutralizes the effects of deficiency. The drug is available in the form of capsules for oral administration:

• white, oblong oval in shape with a body and a lid, in a hard gelatin shell with powder contents;
• the dose of chromium picolinate in one capsule is 200 mcg, this is enough to satisfy 4 times the daily requirement;
• auxiliary components: cellulose, magnesium salts.

Capsules are packaged in 90 pieces in brown glass bottles with metal screw caps. The packaging labels contain the Solgar brand name, name, basic information about the composition and recommendations for use.

Daily requirement

Different schools of biochemists determine different daily levels of Cr. But most often, scientists call 0.2-0.25 mg of the substance per day a safe dose of chromium for an adult. No more than 25-35 mcg of microelement per day is recommended for people leading a sedentary lifestyle. Athletes, on the contrary, should increase the dose to about 200 mcg daily.

It is important to say that Cr enters the human body not only with food, but also through the air. In addition, no more than 1 percent of the pure substance is absorbed from food. Almost 30% of the element is absorbed if its source is organic compounds that contain this trace element. As we age, the body's ability to absorb chromium weakens.

The substance obtained from the air is also not completely absorbed - no more than 25 percent, the rest is excreted during exhalation. Meanwhile, prolonged stay in rooms with high concentrations of chromium (in production) can cause dysfunction of the respiratory organs.

Contraindications for use

Chromium is an essential trace element, and picolinic acid is a vitamin-like analogue of nicotinic acid. Therefore, they are not capable of harming our body even in increased dosages. But still, some people should be careful. After all, the drug may contain other substances that provoke allergic reactions. It is not recommended to take chromium picolinate for weight loss:

• During pregnancy and lactation;
• If you are prone to allergies;
• The presence of severe chronic liver and kidney diseases.

You should not overestimate the dosages prescribed in the instructions, since excess chromium can lead to nausea, flatulence and indigestion. If you notice similar effects in yourself, you need to reduce the dosage of the drug.

Chromium picolinate: which drug to choose for the best effect

Due to its high popularity, many pharmaceutical companies and sports nutrition manufacturers have included this compound in their product lines. The GoodTabs online store offers several chromium picolinate preparations:

• Capsules from Solgar. They are presented in two versions - 200 mcg, pack of 180 pieces and 500 mcg - 120 pieces. Both forms are good in their own way: one jar is enough for a full course of use, but if the first one has to be taken 2-3 times a day, then the second one needs to be taken only in the morning, which is convenient for people with a tight work schedule;
• Scitec Nutrition Chromium Picolinate tablets – 100 pieces, 200 mcg each. This option is good due to its affordability. But it is worth keeping in mind that the duration of treatment is 2-3 months, and this package will only last for 30-33 days;
• NOW Chromium Picolinate capsules are radically different from their analogues in their organic composition. If in previous preparations the formative base is represented by magnesium stearate, silicon dioxide and microcrystalline cellulose, then rice flour and gelatin are used here. They are much better absorbed by the body. Therefore, people with sensitive digestion and gastrointestinal pathologies are better off choosing this option.

Chromium deficiency

Chromium deficiency is rare. People whose diet is rich in refined foods are more susceptible to falling victim to Cr deficiency. Also at risk are people with obesity, diabetes or atherosclerosis. Frequent stress, hard physical work, and protein deficiency can provoke a decrease in chromium levels.

A lack of substance is fraught with disturbances in metabolic processes in the body, as well as the development of decreased sensitivity to insulin.

Some sources convince us that chronic Cr deficiency can cause the development of diabetes mellitus and metabolic syndrome, as well as cause reproductive dysfunction in men. Even a relatively small deficiency of a microelement affects the concentration of glucose in the blood, causing anxiety and a feeling of fatigue. Impaired cholesterol metabolism caused by insufficient chromium intake contributes to the development of atherosclerosis. Possible growth retardation in children, long healing of wounds after injuries and surgical operations.

A deficiency of Cr in the body can also manifest itself:

• numbness of the limbs;
• hair loss;
• coordination disorders;
• insomnia.

You can understand that the body does not have enough chromium by a strong desire for sweets, a constant feeling of hunger, profuse sweating and frequent dizziness.

What is chromium picolinate

Chromium is found in all of our cells, but is mainly found in bones, muscles and skin. Our body contains only 6 to 12 mg of chromium, but with age its amount decreases significantly. Chromium can enter the body with food, water and air. When released into the air, it becomes very toxic, but the good news is that it is almost never found in the air, with the exception of industrial cities.

The reason for the lack of chromium in the body is a diet high in sugars. They enhance the removal of chromium from the body along with urine. Other factors include infections, intense physical activity, pregnancy and lactation. Determining the lack of chromium in the body is quite difficult, since blood, urine and hair do not reflect the exact amount.

Health Benefit

Cr takes pride of place among dietary supplements that help build muscle mass.

Therefore, this substance has been popular among bodybuilders and those wishing to lose weight for several years. Also, preparations containing Cr increase endurance and add strength.

But when taking dietary supplements, it is important not to neglect advice regarding dosages, since an excess of the substance causes dizziness, hives, and headaches.

Some scientists claim that chromium may affect glucose levels in patients with type 2 diabetes. But these claims have not been supported in wider medical circles to date. Meanwhile, tests continue. It is also believed that chromium compounds have a beneficial effect on the general condition of people with Alzheimer's disease and amnesia. In addition, they strengthen the immune system and protect against the negative effects of infections. There is evidence that Cr helps raise the level of “good” cholesterol and also prevents the development of cardiovascular diseases.

The list of main advantages of chromium includes the following abilities:

• control blood sugar levels;
• influence metabolism;
• reduce appetite;
• control cholesterol levels;
• prevent hypertension;
• normalize membrane permeability in cells;
• have a beneficial effect on the functioning of the thyroid gland;
• remove toxins, heavy metal salts, radionuclides;
• strengthen bone tissue, hair and nails;
• prevent the development of cataracts (in combination with zinc).

What is chromium polynicotinate

Although chromium in the air pollutes the environment and negatively affects our health, there is also a form of chromium that is beneficial to the body. A useful form of this element is considered to be trivalent chromium, which is found in most natural products, but it is poorly absorbed. Fortunately, a way to solve this problem has been found; a combination with picolinic acid can increase the degree of absorption of the microelement by up to 90%. This compound is called chromium picolinate.

There is also a version of chromium polynicotinate. The main difference between chromium picolinate and chromium polynicotinate is that chromium picolinate is composed of chromium and picolinic acid, whereas chromium polynicotinate is composed of chromium and niacin. Chromium polynicotinate is considered better than chromium picolinate, including for the treatment of type 2 diabetes. Advantages of chromium polynicotinate:

• The polynicotinate form has increased chromium absorption due to the presence of niacin.
• When the dosage is greatly exceeded, chromium polynicotinate has no registered carcinogenic properties and causes a minimum of side effects.
• Chromium polynicotinate is better for weight loss.

Foods High in Chromium

Some of the best sources of chromium are considered to be broccoli, liver, grape juice and brewer's yeast.

You can significantly replenish microelement reserves from potatoes, whole grains, seafood and meat.
Some fruits, vegetables and spices can also provide chromium. Lettuce, raw onions and ripe tomatoes will also provide the daily requirement of the substance. But most dairy products have very little of this micronutrient. Table of chromium content in some products

Beneficial properties of chromium for the body

There is an assumption that chromium picolinate is able to regulate the processes of fat production in the body, preventing the appearance of excess weight. In 1995, a study was conducted testing the effectiveness of chromium picolinate in the fight against obesity. The results did not reveal any differences in these groups. In 1997, the effectiveness of chromium picolinate was retested, only on overweight women. After nine weeks, again no changes were found in the control and experimental groups.

Thus, most of the scientific research on the effectiveness of chromium picolinate suggests that chromium cannot be used in a weight loss program. In recommended doses, it only improves glucose metabolism (does not interfere with fat deposition), has a beneficial effect on overall endurance and reduces the risk of cardiovascular diseases.

Since chromium is not capable of reducing weight, why do they continue to buy it for this purpose? In 2008, researchers evaluated the effect of chromium picolinate on reducing appetite due to uncontrollable carbohydrate cravings. Using a double-blind, placebo-controlled clinical trial, researchers randomly assigned 42 women to receive chromium for eight weeks and a placebo. At the very beginning, at the end of the first and at the end of the eighth week, the scientists measured the amount of food the subjects ate for breakfast, lunch and dinner. The results were promising: Compared to the placebo group, women taking chromium supplements reported a decrease in food intake, hunger levels, and fat cravings, which generally led to weight loss. Another study showed the beneficial effects of chromium in patients with binge eating disorder. According to the National Eating Disorder Research Association, binge eating disorder is a severe, life-threatening and treatable eating disorder characterized by repeated episodes of uncontrolled food consumption.

Thus, chromium helps us by reducing the desire to constantly climb into the refrigerator.

How to take chromium picolinate - dosage

The daily AI rate of chromium absorbed in the body should be 30-40 mcg, but in the form of supplements a dosage of 100-200 mcg is usually prescribed, which is acceptable. Since regular chromium is absorbed at a level of only 2%, below we are talking specifically about the versions picolinate, polynicotinate and chromium chelate.

1. Frequency of administration : during meals, 1 time per day, preferably in the morning. For diabetes 3 times a day.
2. Standard dosage of chromium : in total, the course of taking chromium in dosages from 200 to 500 mcg lasts 1-3 months. Doctors usually allow dosages of about 100 mcg to be taken on an ongoing basis.
3. Maximum dosage of chromium : the maximum daily dose for the course is 500 mcg of chromium; for diabetes under the supervision of a physician, up to 2000 mcg is usually prescribed.

What is the AI ​​norm of a vitamin or mineral, as well as the maximum permissible limits, is written in this review.

Which chromium picolinate to buy on iHerb

IHerb offers a relatively small amount of chromium supplements. Let's list the best of them; preference is best given to the supplement from Life Extension and versions with the polynicotinate form of chromium.

1. Natural Factors, Chromium Chelate with Glucose Tolerance Factor (GTF), 500 mcg, 90 Tablets. A chelated version of chromium supplies the body with additional amino acids.
2. MRM, Nutrition, Chromium Picolinate, 200 mcg, 100 Vegan Capsules. Picolinta shape at a great price.
3. Solgar, Chromium Picolinate, 500 mcg, 120 Vegetarian Capsules. Picolinate is a higher dosage form.
4. Solgar, Chromium Polynicotinate, 200 mcg, 100 Veggie Caps. Polynicotinate is a standard dosage form of chromium.
5. Life Extension, Optimized Chromium with Crominex 3+, 500 mcg, 60 Vegetarian Capsules. Contains trivalent chromium picolinate, optimized with Indian gooseberry extract and a proprietary form of the adaptogen Shilajit. Shilajit for diabetes mellitus has a positive effect on the dynamics of treatment. It also helps cleanse the body and fight excess weight, and accelerates the healing process of wounds. A useful supplement for people with insulin resistance.
6. Now Foods, Tri-Chromium, 500 mcg, 180 capsules. Tri-chrome version. Chelate + picolinate + nicotine. There are no advantages of this version, more marketing.
7. Trace Minerals Research, Ionic Chromium, 550 mcg, 59 ml. Liquid version of ionic chromium.
8. Source Naturals Vanadium Chromium, 90 Tablets. Chromium 100 mcg is presented in the form of polynicotinate, it works in synergy with vanadium. An excellent option for preventive use by healthy people.

Side effects from an overdose of chromium

Consumption of chromium picolinate is considered safe, but moderate side effects are observed at higher dosages above 500 mcg per day. They are expressed by headaches and insomnia, diarrhea. In general, toxicity is a term used mainly to characterize toxic substances. Its most important feature is dose dependence. Simply put, it is the dose that determines whether a substance turns out to be neutral, beneficial or poisonous. Many poisons are valuable medicinal substances when introduced into the human body in microscopic doses. The same applies to chromium; in small dosages it is necessary, but in high dosages it is harmful.

Chromium may interact with some medications, such as non-steroidal anti-inflammatory drugs and beta blockers.