Chromium is a trace mineral in foods like beef and whole grains. It helps you use carbohydrates for energy, improving athletic performance while slimming down your waistline.*
- Reduces hunger and cravings*
- Helps manage carbohydrate metabolism*
- Promotes fat loss*
Chromium is a trace element best known for its ability to facilitate the effects of insulin. That means it helps your body use carbohydrates for energy, and why athletes who supplement with chromium get a performance boost.
In contrast, people who don't have enough chromium are more prone to suffer from glucose intolerance. While most people are slightly deficient in chromium, athletes are even more deficient as they excrete a good amount as a side effect of exercise.
Chromium is in relatively high amounts in foods like beef, poultry, potatoes, and whole grains. Since keto and Paleo dieters generally avoid starches, they're even more prone to chromium deficiencies.
Chromium absorption is also problematic unless you take it on an empty stomach. That's why it's best to use chelated chromium, which involves double binding an amino acid to the mineral. The process ensures the chromium amino-acid chelate is small enough to pass through the intestine and transported right into the cell itself.
Fully chelated minerals are the very best. You can take them with food or on an empty stomach without fear of absorption problems or an upset stomach.
- Lefavi RG et al. Efficacy of chromium supplementation in athletes: emphasis on anabolism. Int J Sport Nutr. 1992 Jun;2(2):111-22.
- Docherty JP et al. A double-blind, placebo-controlled, exploratory trial of chromium picolinate in atypical depression: effect on carbohydrate craving. J Psychiatr Pract. 2005 Sep;11(5):302-14.4.
- Anderson RA. Chromium and insulin resistance. Nutrition Research Reviews. 14 December 2007.
- Anderson RA. Chromium and polyphenols from cinnamon improve insulin sensitivity. Proceedings of the Nutrition Society. 30 January 2008.
- Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998;56(9):266-270.
- Anderson RA. Essentiality of chromium in humans. Sci Total Environ. 10-1-1989;86(1-2):75-81
- Anderson RA et al.
Exercise effects on chromium excretion of trained and untrained men consuming a constant diet.J Appl Physiol. 1988;64(1):249-252.
- Clarkson PM. Effects of exercise on chromium levels. Is supplementation required? Sports Med 1997;23(6):341-349.
- Hasten, DL et al. Effects of chromium picolinate on beginning weight training students. Int J Sport Nutr. 1992;2(4):343-350.
- Grant KE et al. Chromium and exercise training: effect on obese women. Med Sci Sports Exerc. 1997;29:992-8.
- Hallmark MA et al. Effects of chromium and resistive training on muscle strength and body composition. Med Sci Sports Exerc. 1996;28:139-44.
- Lukaski HC et al. Chromium supplementation and resistance training: effects on body composition, strength, and trace element status of men. Am J Clin Nutr. 1996;63:954-65.