Yet in a well-designed study on football players, those who weight trained 4 days a week while taking 200 micrograms of chromium saw no increase in their muscle mass compared to a placebo group. Much of the initial chromium craze was based on a slew of flawed studies showing that chromium supplementation (in the form of chromium picolinate) improved muscle gains during strength training. Unfortunately, that theory just doesn’t pan out. Insulin also helps your body manufacture new proteins, a fact that supports the theory of chromium as a muscle builder. But before you sprint to the nearest nutrition depot, here’s a look at the facts.Ĭhromium assists the hormone insulin in processing carbohydrates. For years, the mineral was rumored to help burn body fat and build muscle size and strength, which appealed to those looking for a stronger, shapelier body. Other than for vitamins and minerals, the long-term effects of most dietary supplements are not known.This is adapted from the book, Eat Smart, Play Hard, by RW USA Nutrition Editor Liz Applegate.Ĭhromium has been around the research block a few times.
The form of supplement that you buy in health food or grocery stores may not be the same as the form used in research.
Because of this, how well they work or any side effects they cause may differ among brands or even within different lots of the same brand. The way dietary supplements are manufactured may not be standardized.A side effect or interaction with another medicine or supplement may make other health conditions worse. Like conventional medicines, dietary supplements may cause side effects, trigger allergic reactions, or interact with prescription and nonprescription medicines or other supplements you might be taking.When using dietary supplements, keep in mind the following: This is especially important for women who are pregnant or breastfeeding. It may not be safe to forgo your conventional medical treatment and rely only on a dietary supplement. A dietary supplement can be sold with limited or no research on how well it works or on its safety.Īlways tell your doctor if you are using a dietary supplement or if you are thinking about combining a dietary supplement with your conventional medical treatment. Food and Drug Administration (FDA) does not regulate dietary supplements in the same way it regulates medicines.
Chromium vitamin benefits skin#
But side effects from taking chromium supplements are rare.Īntacids (including calcium carbonate) interfere with the absorption of chromium.īeing exposed to high levels of chromium on the job (such as in metallurgy and electroplating) has been linked not only to kidney damage but also to lung and other cancers as well as skin conditions such as eczema and other inflammations of the skin.
Too much chromium from supplements can also damage the liver, kidneys, and nerves, and it may cause irregular heart rhythm. But taking excessive chromium supplements can lead to stomach problems and low blood sugar (hypoglycemia). The chromium found in foods will not hurt you.
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