Chromium Supplement Review on Usage, Dosage, Side Effects, Benefits

​Chromium is one of the vital microelements for our body. When taken in sufficient quantities, chromium increases the anabolic effect of insulin and significantly increases the rate of glucose utilization.

​Chromium greatly reduces "bad" cholesterol and triglycerides in the blood, increases levels of "good cholesterol" in the blood and decreases the risk of atherosclerosis (hardening of the blood vessels caused by cholesterol).

Chromium is included in the composition of certain products designed to support both increasing muscle mass and fat loss. Therefore, it is included in the composition of products for "strengthening" and "cleaning the muscle from fat".
​
Typically, chromium is included in product compositions in the form of two compounds: chromium picolinate and chromium nicotinate.

Because it is necessary to very small amounts, it is included in the composition of some complex agents of mass and muscle gaining.​

Table of Contents

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• ​Primary Physiological Effect of Chromium
• What Is the Optimal Dose
• Possible Side Effects
• Which Products Are the Main Sources of Chromium
• ​​Additional Physiological Effects of Chromium
• ​​Which Foods Contain Chromium In the Greatest Amount Possible

Primary Physiological Effect of Chromium

​​If you consume moderate or small quantities of carbohydrates, you should have high doses of insulin. 

​So even if you are on LCHF (low carbohydrates, high fat) diet, you will have enough active insulin.

​What Is the Optimal Dose?

​While there is no single opinion on the exact doses, the current recommendations for the intake of chromium are 25 micrograms for women and 35 micrograms for men.

​For more intense bodybuilders, the dose is 1,000 mcg of chromium picolinate, taken in at least two doses throughout the day. 

​Chromium should be supplemented alongside a carbohydrate containing meal, due to its supposed interactions with glucose metabolism.

​​Possible Side Effects:

​​When used in the above-mentioned doses, chromium is not toxic. But as it regulates the glucose metabolism, diabetics must be especially attentive to it.

If you have problems with blood sugar, it is best to consult a physician before using chromium.

​Do not exceed the recommended doses - in larger amounts chromium becomes toxic and can cause severe poisoning, including chronic renal failure, liver damage, rhabdomyolysis, breakage of muscle cells and pouring their contents into the blood.

​Which Products Are the Main Sources of Chromium?

​Chromium is included in the composition of certain products designed to support both increasing muscle mass and fat loss. Therefore, it is included in the composition of products for "strengthening" and "cleaning the muscle from fat".
​
Typically, chromium is included in product compositions in the form of two compounds: chromium picolinate and chromium nicotinate.

​Because it is necessary to very small amounts, it is included in the composition of some complex agents of mass and muscle gaining.
​
It is more commonly used in products for fat burning. The products are tablets or in liquid form, for oral use.

​​Additional Physiological Effects of Chromium:

​Chromium greatly reduces "bad" cholesterol and triglycerides in the blood, increases levels of "good cholesterol" in the blood and decreases the risk of atherosclerosis (hardening of the blood vessels caused by cholesterol).

It supports the process of fat burning. According to recent researches, chromium even slows the aging process.

​​Which Foods Contain Chromium In the Greatest Amount Possible?

​​The best source of chromium is the brewer's yeast. 

​Corn, wheat germ and bran, apples, tomatoes, potatoes and beets are also rich is chromium.

SCIENTIFIC REFERENCES

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