Chromium: Potential Benefits, Known Risks, and More
Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
Chromium is a mineral that plays a vital role in converting food into energy. It metabolizes protein, carbohydrates, and fats and provides energy to your muscles and brain, but it may be best known for its ability to increase insulin sensitivity.
Because most people get enough chromium in their diet, few people need a supplement, according to the National Institutes of Health (NIH).
Research is mixed on whether supplementing with chromium (beyond the daily recommended intake) improves some conditions. Some evidence suggests it can be beneficial for diabetes management or polycystic ovary syndrome symptoms; however, claims about its weight loss benefits haven’t been backed up by science yet. If you are considering adding a chromium supplement, it's best to first talk to your healthcare team to see if this is a good match for your health needs.
Chromium supplements aren’t necessary unless you’ve been instructed by your physician to take one. “A healthy, balanced, and varied diet will provide you with all you need,” says Torey Armul, RD, who is based in Lewis Center, Ohio. In addition, if you take a daily multivitamin, chromium is included in most preparations.
It’s worth noting that despite claims that chromium may aid weight loss or help those with diabetes, there’s little research to support those statements, according to the NIH.
Here are some conditions for which chromium may provide some benefit.
May Help Manage Diabetes
There is some evidence to suggest that chromium supplements may be an effective part of diabetes management. One meta-analysis review of the use of supplements for type 2 diabetes patients reported that chromium was the most effective nutrient tested when it came to reducing fasting blood glucose levels. But this link was not strong enough to be conclusive. Another study reported that men who have low chromium levels were more likely to have diabetes. The authors noted that the results indicate supplementing with chromium may be beneficial for some, but added that more research is needed.
But other organizations caution that the research doesn’t currently show a strong enough benefit to incorporate chromium into your diabetes management. In 2024, the American Diabetes Association stated there is insufficient evidence to support the routine use of chromium to improve glycemic control in people with diabetes.
“It should be noted that studies that have shown chromium to be beneficial have recommended that it be used in conjunction with traditional diabetes management practices,” says Kristi King, RD, who works at Baylor College of Medicine in Houston. The studies mentioned have not looked at chromium as a replacement for other diabetes treatments.
May Improve Some Polycystic Ovary Syndrome Symptoms
Though findings are also mixed in terms of chromium’s effects on polycystic ovary syndrome symptoms, one meta-analysis of six randomized controlled trials noted that chromium can improve insulin resistance and testosterone levels in those with polycystic ovary syndrome. But the review found no benefit for symptoms such as high cholesterol, insulin metabolism, and hormone levels.
Even though a few studies show chromium may help some symptoms of polycystic ovary syndrome, researchers note that more high-quality studies are needed.
Chromium supplements are unregulated, and manufacturers also make unsubstantiated claims, with some stating chromium can reduce body fat. The science, however, doesn’t hold up: An older meta-analysis of nine randomized controlled trials of people with obesity found that chromium didn’t significantly help with weight loss, improve body mass index, impact the percentage of body fat composition, or slim waistlines.
Evidence suggests that chromium may fight the loss of muscle that often accompanies weight loss. Chromium supplements may still be helpful for those with obesity while they are losing weight by preserving or helping to build muscle.
If you have obesity and are concerned about losing muscle mass while you lose weight, you may want to ask your healthcare team about chromium supplements. But the current research doesn’t support the use of chromium supplements to lose weight or trim inches from your waist.
Keep in mind that the FDA doesn’t regulate supplements the same way it regulates medicines, says King. The FDA doesn’t review every supplement on the market for safety or effectiveness.
What’s more, chromium supplement use does comes with known potential risks and side effects.
Risks
Insufficient evidence prevents experts from setting a recommended daily allowance (RDA) for this nutrient, and there isn’t a known tolerable upper limit (UL) for chromium (or a maximum amount you should have).
Most people don’t need to worry about accidentally consuming too much chromium in their diet.
“Since foods normally have small amounts (less than 2 micrograms [mcg] per serving), consuming too much from dietary sources is unlikely," explains Melissa Majumdar, RD, the bariatric surgery coordinator at Emory University Hospital Midtown in Decatur, Georgia.
The Institute of Medicine urges caution when taking chromium supplements: Even though it doesn’t report any serious side effects, it advises that chromium may interact with other medications.
Some individuals may be particularly sensitive to chromium supplements, according to the Institute of Medicine, such as those with preexisting liver disease.
Before you add more chromium to your diet — or any type of supplement — speak with your doctor.
Side Effects
The Institute of Medicine has not reported any side effects in connection with getting too much chromium, either in your food or through a supplement. That said, it advises people to use caution when taking chromium supplements and to do so under the supervision of a healthcare team.
Chromium nicotinate, which is chromium combined with picolinic acid
Niacin-bound chromium, which is chromium combined with vitamin B3
Chromium chloride, which is a chemical compound commonly used in IV nutritional support
If you were to take a supplement, it’s unclear which form of chromium is best to try. Talk to your doctor to find out which type is best for your medical needs.
The main reason that chromium deficiency is so rare is that this nutrient is found in an abundance of foods, including fruits, vegetables, grains, meat, and even wine.
Good food sources of chromium include the following:
Note that growing conditions and other processes affect the amount of chromium in many types of food, measured in micrograms (mcg), so the amounts below are only estimates.
“You can also get chromium from garlic, basil, turkey, sweet potatoes, English muffins, and waffles,” notes King. Grape juice is an excellent source of chromium, with 7.5 mcg per cup.
It’s also worth noting that diets that are high in simple sugars — in which simple sugars make up more than 35 percent of calorie intake — can reduce absorption of chromium, according to the National Library of Medicine.
Because the absorption of chromium from the intestines is small, you might try to improve this process by targeting the way you eat. Fruits and vegetables with vitamin C and niacin (a B vitamin found in meat, poultry, fish, and grains) can enhance chromium absorption.
It’s best to talk to your healthcare provider to find out which type of chromium is the right fit for your needs. Chromium supplements generally come as pills you swallow, which you should store at room temperature.
While there is no recommended daily allowance RDA for chromium, the amount that healthy people should consume on average, known as the adequate intake (AI), ranges from about 20 to 45 micrograms (mcg) per day for adults, notes Armul.
“There’s not enough established research to set a recommended daily allowance for it,” she says. Instead, the NIH lists daily intakes based on usual chromium intakes in healthy populations, depending on age and gender:
Infants ages 0 to 12 months: 0.2 to 5.5 mcg
Children ages 1 to 3 years: 11 mcg
Children ages 4 to 8 years: 15 mcg
Boys ages 9 to 18 years: 25 to 35 mcg
Girls ages 9 to 18 years: 21 to 24 mcg
Men 19 to 50 years: 35 mcg
Women 19 to 50 years: 25 mcg
Men over 50: 30 mcg
Women over 50: 20 mcg
Women who are pregnant or breastfeeding: 29 to 45 mcg
According to the NIH, data on people’s average chromium intake versus AI is limited, especially because the FDA doesn’t require labels to list chromium content unless it’s been added to food.
Research, however, has found that most adults get enough chromium in their diet and don’t need a chromium supplement.
Few people need a chromium supplement: Most people get enough from their food, and chromium deficiencies are rare.
Healthcare professionals may recommend chromium if you have diabetes or polycystic ovary syndrome, or if you need to maintain muscle mass while you are losing weight.
Chromium research is mixed and studies have yet to conclusively show that chromium supplements are beneficial, even for these conditions. Talk to your healthcare team before you start taking chromium supplements.
