American Fitness Professionals & Associates

At least sixteen studies have evaluated the effects of Chromium Picolinate on body fat and lean mass (muscle and organs).

Eight were controlled human studies; the remaining eight were controlled animal studies. In six of the human studies’ and in all of the animal studies, Chromium Picolinate produced a statistically significant beneficial effect: a greater reduction in body fat, and/or a greater increase in lean mass, when compared to controls not getting Chromium Picolinate.

The net effect was a lower percentage of body fat, and therefore, a leaner, more attractive physique.2

In General, Less Fat and More Lean

The sixteen studies do not demonstrate weight loss per se. Loss of fat may be, and often is, partially offset by an increase in lean.

Because lean (in the form of muscle) is largely responsible for burning calories, more lean is not only cosmetically beneficial, lean (muscle) burns calories; fat merely stores calories.

Seems to Work Best With Those Who Need It Most

Probably the most important study was conducted by Gilbert Kaats, Ph.D.

1.It enrolled a large number of people—154, 2.used a very accurate technique for body composition assessment (immersion densitometry), and 3.enrolled only people who were overweight.

Half received chromium picolinate; the other half got placebos.

After 72 days, the Chromium Picolinate group, on average, lost over four pounds of fat while gaining nearly a pound and a half of lean mass for a net physique enhancement of 5.6 pounds. Changes in the placebo group were negligible.

How Does Chromium Work?

Chromium “helps” the body’s tissues respond efficiently to insulin, a very important hormone with many functions. Recent research indicates that insulin, acting on the brain, has an important influence on both appetite and metabolic rate.

Acting as a signal that plenty of food energy is available, it suppresses appetite and boosts metabolic rate. If this response is inefficient, as it appears to be in many over- weight people, there is a tendency to gain and retain excess fat.

Optimal chromium nutrition may help the brain respond effectively to insulin, promoting more efficient function of these crucial weight-regulatory mechanisms.

Why Should Chromium Picolinate Have A Positive Effect on Lean Mass?

Insulin helps regulate protein metabolism in muscle (and other tissues) by promoting protein synthesis and decreasing protein breakdown. The positive impact of Chromium Picolinate on lean mass most likely results from improved insulin action on muscle.

How Much Chromium Picolinate is Best?

Thus far, no clinical studies have directly addressed this question. However, an intriguing study in animals offers insight: animals received varying levels of Chromium Picolinate in their diets for 10 weeks. The percentage of body fat declined as the intake of Chromium Picolinate increased.

The lowest level of chromium used was enough to prevent chromium deficiency. But it appears that optimal dietary benefits require more than just the tiny amounts of chromium needed merely to prevent overt deficiency… much as the optimal dietary intake of vitamin C is more than the minimal amount that prevents scurvy.

These findings may be valid for humans as well and may explain why a 200 mcg daily intake does not produce an optimal response in some, particularly large active people. For them, more may be needed.

Although nutritional chromium is noted for its safety, “mega-dosing” with Chromium Picolinate (amounts above 500 mcg) is not recommended, except as directed by your physician.

Chromium Picolinate for Good Health

Chromium is a nutritionally essential trace mineral, absolutely necessary for normal function of insulin, but undersupplied in many American diets.

Knowledge of chromium’s vital role in supporting effective insulin function has persuaded many health- aware consumers to take a dietary supplement of chromium picolinate—even if they don’t have a weight problem.

Insufficient insulin function (insulin resistance) is now believed to be an important risk factor for cardiovascular disease, and people who are overweight are prone to be insulin resistant. So it’s only prudent for overweight people to ensure ample intakes of the low-fat, fiber-rich foods and essential nutrients— including chromium—that support efficient insulin function.

The Science Supports Its Safety

According to the Council for Responsible Nutrition, the safety of chromium is so well established that the Environmental Protection Agency’s suggested limit for intake is 350 times the amount usually included in dietary supplements.

Dr. Jeffrey Fisher, in his book, The Chromium Program, writes, “…nutritional chromium has extremely low toxicity, probably about that of water.”

Dr. Richard Anderson of the U.S. Department of Agriculture and a leading chromium research scientist, recently completed a long-term study of Chromium Picolinate in animals. He found no toxicity at even the extreme levels of 10,000 times the recommended dietary intake.

Simply put, Chromium Picolinate is one of the safest of all nutritional supplements.

1. Conducted by research groups at: 1) Louisiana State University, 2) Bemidji State University (Minnesota), 3) the University of Graz in Austria, and 4) a weight-control clinic in San Antonio.

2. As with most nutrients, response may vary from person to person, due to individual differences in metabolism, nutritional status, and amount of Chromium Picolinate taken daily.