Carrie Gabriel, MS, RDN, details chromium benefits to help manage cravings, boost your mood, and more. Plus: what to look for in a chromium supplement and how best to take it. Chromium is a mineral with proven benefits for cravings, blood sugar, and mood. Here’s what you need to know about chromium, including a deep dive into these benefits and the best daily dosages to reach these specific wellness goals.
What Is Chromium?Chromium is an essential trace mineral that we find in certain foods and in the environment. There are two known forms. The first is trivalent chromium, which we find through dietary sources. It’s an essential nutrient that plays a role in the metabolism of nutrients through its impact on insulin. It can help boost metabolism, balance blood sugar levels, and reduce cravings. This form is the one we’ll discuss throughout this article. Conversely, the other form is hexavalent chromium, which is toxic and found in industrial pollution.
Chromium BenefitsThere are a variety of potential benefits when we add chromium to our supplement regimen. Some of the most popular benefits of chromium when taken regularly include:
- reduced cravings
- greater calorie burn
- mitigated insulin resistance
- better mood
Reduced CravingsSeveral studies examine whether chromium picolinate is an effective weight loss supplement. They’ve demonstrated that chromium regulates blood sugar in people who have typically normal ranges, which leads to reduced cravings. There are also studies that show a statistically significant reduction of cravings in participants who took 600 micrograms of chromium daily for at least eight weeks.
Balanced Blood Sugar LevelsChromax® chromium picolinate is regarded as the best source of chromium on the market. More people who take this particular form of chromium see their blood glucose drop and insulin sensitivity decrease. These results will typically occur when you take this chromium supplement regularly for two to four months.
Improved MoodNext, chromium picolinate is a known mood booster. In one study, participants with mental health struggles took 400 micrograms of Chromax chromium picolinate for two weeks, then 600 micrograms for six weeks. The study showed improvements in the chromium group’s overall mood scores. Overall, this finding demonstrated promising mental health benefits of chromium.
Are There Adequate Chromium Foods?While you can find chromium in foods, they pack very minimal amounts. Broccoli, apples, and oranges are among the best chromium food sources. Other food sources include meat and whole grains. You’ll be better equipped to meet chromium requirements when you follow a minimally processed diet. Additionally, you can take a chromium supplement to boost your diet and help reach your wellness goals.
Chromium Supplement DosagesWhile you now know of the benefits of taking chromium, be mindful of how much a given supplement contains. The best chromium dosage will vary based on your goals and needs. It typically ranges from 50 to 1,000 micrograms per day, and these limits increase with age. Expect to see chromium capsules ranging from 200 to 1,000 micrograms. You can always start with a lower dosage if you have any initial reservations. While there aren’t hard upper limit restrictions on chromium, researchers suggest it should be 1,000 micrograms per day.
How to Take ChromiumIf you’re looking for the best chromium supplement to reduce cravings, boost metabolism, and improve your mood, take one that packs 1,000 micrograms daily. It’s best to consume this supplement in small doses, rather than all at once. If you opt to take more than 200 micrograms per day, space out your capsule intake at twice daily.
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