Chromium

Chromium is an essential mineral that helps maintain healthy body composition. It is also known
to play a role in carbohydrate metabolism and regulates glucose and lipid metabolism In a 2019
meta-analysis that included 21 trials that ranged in durations from 9-24 weeks of 1316
participants with dosages between 200-1000 mcg per day, participants taking chromium
supplements lost significantly more weight than those taking a placebo (National Institute of
Health, Chromium fact sheet for healthcare professionals, 2022).

Several studies support the use of Chromium picolinate in preserving lean body mass. In one
study obese patients followed the same diet for 8 weeks then were supplemented with 200 mcg
for 18 weeks and the subjects who received chromium supplementation showed a significant
increase in lean body mass compared to the placebo group (Willoughby D, et.al., 2018).

In another study, subjects were given 400 mcg of chromium picolinate for 90 days without
changing their usual diet and physical activity and those that took the chromium supplementation
lost weight, had improved body composition due to lost weight being 98% fat mass 2% lean
body mass (Willoughby D, et.al., 2018).

In yet other studies, competitive swimmers were given chromium 400mcg or placebo and all led
to increased lean body mass and decreased fat mass. Those subjects not seeking weight loss and
were wanting to only increase lean body mass were given 200mcg, 400mcg, or placebo for 72
days and both decreased fat mass, increased lean body mass. Both 200mcg and 400mcg showed
significantly better results than placebo but no difference was shown between 200mcg or
400mcg (Willoughby D, et.al., 2018).

Many weight loss programs are challenged with preventing the loss of lean body mass while
reducing weight which has led to several studies of the effect that dietary supplements have on
weight loss. Chromium picolinate supplementation has been studied in weight loss through
various diets and it was shown that more of the weight lost came from fat mass not lean muscle
mass (Willoughby D, et.al., 2018).

Scientists hypothesize chromium supplementation potentiates the action of insulin which could
reduce the amount of glucose converted to fat increasing protein synthesis and therefore muscle
mass. Preliminary research shows that supplementing with chromium might reduce feelings of
hunger, food intake, and fat cravings which enhances weight loss, decreases body fat and
increases lean body mass (National Institute of Health, Chromium fact sheet for healthcare
professionals, 2022).

                                                                                           References
https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0197977
National Institute of Health, Chromium fact sheet for healthcare professionals, 2022).
Willoughby D, Hewlings S, Kalman D. Body Composition Changes in Weight Loss: Strategies and Supplementation
for Maintaining Lean Body Mass, a Brief Review. Nutrients. 2018 Dec 3;10(12):1876. doi: 10.3390/nu10121876.
PMID: 30513859; PMCID: PMC6315740.