Supplement Judge Unbiased Supplement Reviews – Do they really work??
What is Chromium Picolinate?
Chromium Picolinate was a substance which was aimed at diabetics to help them control their blood glucose levels. It does so by increasing their insulin sensitivity. One would assume that can lead to an increase in muscle size and strength however the research isn’t strong enough to back it up. It’s claimed that Chromium Picolinate can:
- Lower insulin resistance
- Improve muscle growth/strength
- Burn fat
The body needs insulin for lots of complex reasons, but one simple way to look at it is to facilitate the entry of certain nutrients into the cells. These nutrients are the ones which cause muscle growth, fat burning and reduce inflammation, leading to a greater looking physique. People suffering with type 2 diabetes are not able to allow insulin to preform its action and thus benefit from chromium supplementation.
All the research and reviews into Chromium Picolinate suggests that it doesn’t increase insulin resistance in the healthy folk and the results on those suffering with type 2 diabetes were only marginally in favour.
Because of that, there is no evidence that backs up the fact that it can build muscle. Considering its proposed mode of action, one would guess that it would work as a fat burning supplement, but just like the muscle building claims, Chromium Picolinate hasn’t been shown to burn fat!! However, in a sample of grossly overweight people, it was shown that it can burn some of the excess weight.
If you decide to try it, the advised dose is between 200-400mcg daily. However there are some side effects that you should be aware of. Firstly, there is a weak link between Chromium Picolinate supplementation and the risk of contracting a life threatening disease. It also has been shown to cause some damage to the DNA, however the extent of the damage is still unclear.
To summarise, Chromium Picolinate supplementation will not have any positive effects on healthy athletes looking to build muscle or lose weight. It might have some positive results on those whom are extremely overweight or those with type 2 diabetes to help with insulin resistance.
References
1. Balk EM, Tatsioni A, Lichtenstein AH, Lau J, Pittas AG. Effect of Chromium Supplementation on Glucose Metabolism and Lipids. A systematic review of randomized controlled trials. Diab Care 2007; 30 (8): 2154-63
2. Althuis MD, Jordan NE, Ludington EA, Wittes JT. Glucose and insulin responses to dietary chromium supplements: a meta-analysis. Am J Clin Nutr 2002; 76 (1): 148-55
3. Hallmark MA, Reynolds TH, DeSouza CA, Dotson CO, Anderson RA, Rogers MA. Effects of chromium and resistive training on muscle strength and body composition. Med Sci Spor Exerc 1996; 28 (1): 139-44
4. Trent LK, Thieding-Cancel D. Effects of chromium picolinate on body composition. J Sports Med Phys Fitness 1995; 35 (4): 273-80
5. Lukaski HC, Bolonchuk WW, Siders WA, Milne DB. Chromium supplementation and resistance training: effects on body composition, strength, and trace element status of men. Am J Clin Nutr. 1996; 63: 954-65
6. Kaats G.R., Blum K., Fisher J.A., Adelman J.A. Effects of chromium picolinate supplementation on body composition: A randomized, double-masked, placebocontrolled study (1996) Current Therapeutic Research – Clinical and Experimental, 57 (10), pp. 747-756..
