For pregnant females, 19 years and older: 30 mcg daily.For adult females, 50 years and older: 20 mcg daily.For adult women, 19 to 50 years: 25 mcg daily.For adult men, 51 years and older: 30 mcg daily.For adult men, 19 to 50 years: 35 mcg daily.For breastfeeding women, 14 to 18 years: 44 mcg daily.For pregnant women, 14 to 18 years: 29 mcg daily.For girls, 14 to 18 years: 24 mcg daily.For children, 4 to 8 years: 15 mcg daily.For children, 1 to 3 years: 11 mcg daily.

For infants, 7 to 12 months: 5.5 mcg daily.

For infants, birth to 6 months: 0.2 mcg (micrograms) daily.

The recommended dietary allowances (RDAs) of chromium are as follows: Pediatric Researchers don't know what the safe and tolerable upper limits are for chromium. More research is needed.Īmounts of chromium are based on the Dietary Reference Intakes from the Food and Nutrition Board at the Institute of Medicine. But a larger study found that chromium didn't help. One small study found that chromium picolinate improved symptoms of depression in people with atypical depression. In another study, people who were taking beta-blockers found that taking chromium raised their HDL (good) cholesterol levels. Some suggest that chromium may lower LDL (bad) cholesterol, including one study that combined chromium with grape seed extract. Heart healthĪnimal studies suggest that chromium may help lower blood pressure, however, researchers don't know if it has the same effects in humans.Ĭlinical studies about whether chromium can lower cholesterol have been mixed. Most studies have concluded that chromium supplementation has no benefit over a healthy diet and exercise. However, there is not much evidence that chromium helps people gain strength or build muscle mass. Strength trainingĬhromium is popular with some body builders, and can be found in sports nutrition supplements. If chromium does work for weight loss, it seems the effects are small compared to those of exercise and a well-balanced diet. Studies have been mixed, with some finding that chromium may help people lose weight and build muscle, and others finding it has no effect. Weight loss and obesityĬhromium is often advertised as a weight-loss aid and a way to improve lean muscle and reduce body fat.

One study found that women who have diabetes as a result of being pregnant improved their blood sugar control when they took chromium.īut not all studies agree, and if chromium does help reduce blood glucose, it's not clear how big the benefit might be. Those who took chromium and biotin had better fasting glucose levels as well as HbA1c values. Half the people in the study took chromium picolinate and biotin, and the other half took placebo. The group taking chromium also had better fasting blood glucose levels, a measure of short-term control of blood sugar levels.Īnother well-designed study looked at a combination of chromium and biotin. In one well-designed study, people with type 2 diabetes who took chromium picolinate had better HbA1c values - used to measure long-term control of blood sugar levels - than those who took placebo. While some clinical studies found no benefit, other clinical studies reported that chromium supplements may reduce blood sugar levels, as well as the amount of insulin people with diabetes need. Some spices, such as black pepper and thymeĬlinical studies suggest that chromium supplements may be helpful for the following conditions: Diabetesįor many years, researchers have studied the effects of chromium supplements for type 2 diabetes.Low chromium levels can increase blood sugar, triglycerides (a type of fat in the blood), cholesterol levels, and increase the risk for a number of conditions, such as diabetes and heart disease. Those who do a lot of strenuous exercise.People most likely to be deficient in chromium include: But it's rare to be truly deficient in chromium. As a result, glucose or sugar builds up in the bloodstream.Īs many as 90% of American diets are low in chromium. People with diabetes either do not make enough insulin, or cannot properly use the insulin that their bodies make. Some evidence suggests that chromium supplements may help people with diabetes lower blood sugar levels. Insulin is a hormone your body uses to change sugar, starches, and other food into the energy you need for daily activities.

Chromium is an essential mineral that plays a role in how insulin helps the body regulate blood sugar levels.

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