Chromium picolinate for weight loss and diabetes - dosage

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

Use for weight loss

Chromium picolinate is used very often for weight loss. This is explained by the fact that the active component of the dietary supplement is involved in biochemical processes that affect metabolism. Chromium activates the activity of insulin, which is produced when eating, and transports glucose to cells.

When taking chromium picolinate, appetite is significantly reduced. When using it, you quickly feel full when eating. If the amount of chromium in the body corresponds to the norm, then carbohydrate metabolism is normalized and the digestive system functions correctly. This eliminates the deposition of fats in tissues, which leads to weight gain.

An important feature of chromium picolinate is that when taken, weight loss is not associated with the destruction of muscle tissue. It is recommended to take this dietary supplement during physical activity. Against this background, fats are converted into energy. Body weight decreases gradually due to normalization of carbohydrate metabolism and redistribution of lipid reserves. The duration of a course of taking chromium picolinate for the purpose of losing weight is 2-3 months. This is the period that allows you to achieve the maximum cumulative effect. After a month's break, taking the drug can be repeated.

Since chromium picolinate is not a drug, it can be purchased without a prescription. But it is important to consult a doctor before taking a dietary supplement to determine the presence of indications and contraindications. It is also necessary to carefully study the instructions for use. It is important to avoid combining the product with alcohol, as this significantly reduces its effectiveness.

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.

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.

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.

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.

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).

Indications

Chromium picolinate, the instructions for use indicate this, has a wide range of indications. The effectiveness of the drug has been confirmed in practice. The drug should be taken in the dosage specified in the instructions for use, unless there are other medical recommendations.

The dietary supplement is recommended to be used as an additional source of chromium to prevent the development of atherosclerosis and type 2 diabetes mellitus, which develops due to insulin resistance.

Taking the drug will reduce the risk of nutritional obesity, which occurs with constant overeating. Chromium picolinate is prescribed for confirmation of carbohydrate metabolism disorders and for weight correction. The product is indicated for the following purposes:

• To normalize glucose tolerance.
• To enhance immunity.
• To improve the functioning of the cardiovascular system.

Chromium picolinate is prescribed for chronic insomnia, frequent headaches, and fatigue.

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

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.