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Chromium

Chromium is an essential micromineral that increases the body’s sensitivity to the effects of insulin. The most commonly used form of supplemental chromium is chromium picolinate.

Chromium is used in these conditons:

Acne:

Many dermatologists have reported that insulin is therapeutically effective in acne. As chromium increases the actions of insulin, this may explain a recent observation that high-chromium yeast appears to have value as an acne treatment.

Aging Process & Life Extension:

The addition of supplemental chromium to the diets of rats has been found to increase their life span by approximately 33%. The most likely reason for this benefit is the known ability of chromium to improve insulin resistance. It also reduces excessive cross-linking of the body’s proteins (an underlying mechanism for the progression of the aging process).

Bodybuilding:
(Muscle Growth):

Chromium facilitates muscle growth in bodybuilders. Various studies have indicated that chromium increases lean body mass and decreases the percentage of body fat in people who perform weight lifting exercise.

In one human trial it was found that 200 mcg of chromium picolinate per day for 72 days caused an average gain in lean body mass of 0.54% and 400 mcg per day for 72 days caused an average gain in lean body mass of 0.68% in subjects who did not currently undertake weight-lifting exercise: This suggests that use of chromium picolinate combined with isotonic exercise would further enhance muscle growth.

The mechanism for chromium facilitating muscle growth is believed to be via its ability to enhance the actions and effects of insulin (a known anabolic hormone). Supplemental chromium has also been found to increase muscle strength in bodybuilders.

Cholesterol and Triglycerides:

Chromium has been demonstrated in clinical studies to lower total serum cholesterol levels by up to 15%, to lower LDL cholesterol (“bad” cholesterol) and to slightly increase HDL cholesterol (“good” cholesterol).

In one study, students were supplemented with chromium picolinate for 13 weeks combined with an exercise program. Chromium supplementation combined with exercise reduced total serum cholesterol levels.

In another study, human subjects were given chromium picolinate for 42 days. This treatment resulted in significant lowering of total serum cholesterol and LDL cholesterol (“bad” cholesterol) and slight elevation of HDL cholesterol (“good” cholesterol).

In addition, chromium picolinate has been found in a human study to lower serum triglycerides levels by an average of 17%.

Energy:

Chromium increases the uptake of glucose into the body’s cells where it is used to produce energy (via the “universal energy molecule” - adenosine triphosphate (ATP).

Hypertension:

Chromium has been shown to lower elevated blood pressure where hypertension is caused by excessive consumption of sugar.

Insulin Resistance:

Chromium plays a vital role in insulin metabolism. Numerous studies have shown that chromium increases insulin sensitivity (i.e. reduces insulin resistance).

Sugar Cravings:

A clinical study involving people with depression found that chromium picolinate caused a significant decrease in sugar cravings. This effect occurs from chromium enhancing the effects of insulin and normalizing blood sugar levels.

Weight Loss:

Chromium (especially the chromium picolinate form of chromium) facilitates weight loss by improving the body’s utilisation of insulin. Improved utilisation of insulin results in a reduction in the ability of insulin to stimulate the accumulation of fat deposits around the body. Chromium is particularly effective when it is used in conjunction with exercise. Clinical studies support the ability of chromium picolinate to facilitate weight loss.

In one study, a group of chromium picolinate-users were compared with a group receiving a placebo compound. The group receiving chromium picolinate lost significantly more weight and fat mass compared to the placebo group and experienced a significant reduction in their percentage of bodyfat without loss of lean muscle mass.

Dosage:

200 - 800 mcg of the chromium picolinate form of chromium per day.

References

Aging

Evans, G. W. Conference of the American Aging Association. San Francisco, California, USA. October 1992.

Bodybuilding

Kaats, G. R., et al. Effects of chromium picolinate supplementation on body composition: A randomized double masked, placebo controlled study. Curr Ther Res. 57:747-756, 1996.

Cholesterol

Press, R. I., et al. The effect of chromium picolinate on serum cholesterol and apolipoprotein fractions in human subjects. West J Med. 152(1):41-45, 1990.

Hypertension

Preuss, H. G., et al. Effects of different chromium compounds on blood pressure and lipid peroxidation in spontaneously hypertensive rats. Clin Nephrol. 47(5):325-330, 1997.

Hypoglycemia

McCarty, M. F. Chromium and other insulin sensitizers may enhance glucagon secretion: implications for hypoglycemia and weight control. Medical Hypotheses. 46(2):77-80, 1996.

Sugar Cravings

Docherty, J., et al. First study to link chromium picolinate supplementation with reduced carbohydrate cravings associated with atypical depression. National Institutes of Mental Health New Clinical Drug Evaluation Unit Conference. Phoenix, AZ, USA, June 2, 2004.

Hypertension

Preuss, H. G., et al. Effects of different chromium compounds on blood pressure and lipid peroxidation in spontaneously hypertensive rats. Clin Nephrol. 47(5):325-330, 1997.

Insulin Resistance

Havel, P. J. A scientific review: the role of chromium in insulin resistance. Diabetes Educ. Supplement: 2-14, 2004.

Weight Loss/Obesity

Kaats, G. R., et al. Effects of chromium picolinate supplementation on body composition: a random, double-masked, placebo-controlled study. Current Therapeutic Research. 57(10):747-756, 1996.

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