Chromium Picolinate: Dieter’s Dream or Dangerous and Deadly?
Written: Sep 17 '00 (Updated Sep 18 '00)
Product Rating:
Pros: Quite a bit of data supporting role of chromium in fat burning, lean muscle mass gains and more
Cons: A few isolated studies show relatively significant risks (increased cancer risk, kidney failure, etc.); FTC cracking down on false & unsupported advertising claims
Chromium Picolinate has been touted for several years as a secret weapon in the dieter’s arsenal. Dubbed the “medical miracle of the 1990’s”, chromium picolinate is one of the hottest supplements available. And yet, recent FTC charges against unsupported marketing claims, plus a study linking chromium picolinate to DNA damage and possible increases in cancer risks should give dieters pause. At the very least, these recent issues underscore the importance of doing your own research, before putting something in your body!
Benefits of Chromium Picolinate
Chromium is an essential trace mineral, and is a component in the metabolism process. Specifically, it serves as a partner to insulin in the transportation and breakdown of glucose. It’s typically marketed as chromium picolinate, which combines chromium with picolinate, a chelating agent.
There have been a number of articles, claims and quite a few studies correlating chromium picolinate with any number of benefits, ranging from lowering LDL cholesterol, easing hypertension, and the prevention/reversal of artherosclerosis. Nonetheless, the most popularized benefit of chromium picolinate is the link to weight loss. Several studies have correlated chromium picolinate intake to weight loss; specifically, fat burning and lean muscle mass gains.
Risks of Chromium Picolinate
There are two major issues that have come out in the past year that bear further investigation. The first is a series of cases that the Federal Trade Commission (FTC) has brought against suppliers of chromium picolinate supplements, for making unsupported advertising claims. Being challenged are claims that “most American diets lack adequate chromium and risk potentially serious health problems, and claims that chromium picolinate supplements burn fat, cause weight loss, increase muscle mass, reduce serum cholesterol, regulate blood sugar levels, and treat or prevent diabetes”. (from an FTC press release, see the HCRC reference below).
A second questionable, but disturbing, issue is a recent study presented at the American Chemical Society Meeting that correlates chromium picolinate usage with DNA damage, and possible increases in the risk of certain cancers. This is a single study, though, and certainly in contrast with the many, many credible studies published on chromium picolinate. I’ve also found reference to, but been unable to verify, a study that showed a very small percentage of people had chronic kidney failure after taking chromium picolinate.
But Does it Work?
On the advice of my trainer, I began taking chromium picolinate years ago. I have been taking ~600 –800 mg daily for several years now, except when I was pregnant or nursing. During the first year I took it, and in the last year, I have seen significant changes in my body – decreased body fat (measured on my Tanita scale) and increases in lean muscle mass (no change in weight) and increased muscle definition.
But were any or all of these changes due to chromium picolinate? I’ll never know, since my body was still adjusting after having a baby (two years ago) and the increase in my exercise regime (from 3 times to 4-5 times per week). I would say that it’s hard to separate out any effects from supplementing with chromium picolinate from the benefits of a healthy diet and exercise. Realistically, it’s my guess that most – if not all – of my results were due to good old-fashioned hard work, versus any effect of the chromium picolinate.
So What does all this Mean?
The lesson here is not that chromium picolinate is (necessarily) dangerous, especially on the basis of a single study. Nor is it that the claims the suppliers make are false. The FTC is not stating that the claims on chromium picolinate are incorrect. Rather, they are stating the need for solid scientific evidence to back up advertising claims, not just preliminary or inconsistent findings. The only claim stated to be “false” by the FTC is when some of the companies claimed to have scientific studies to back up their chromium picolinate claims (but evidently could not provide enough supporting evidence to satisfy the FTC’s inquiries).
The lesson here is that we, as consumers, need to take all claims and studies – both pro and con – with a grain of salt. If you’re reading claims on a product – including chromium picolinate – that sound too good to be true, they probably are. Do your research, talk to your doctor about your body, your goals, and your concerns.
A Side Note on Epinions OTC Medicine & Vitamins Reviews
I have seen an extremely disturbing trend here on Epinions. I have read several well-written but incorrect articles on OTC medicine and/or vitamins, written by layfolks. That is to say, folks who are not medical professionals, personal trainers, or otherwise certified or trained in supplements and pharmaceuticals. What is disturbing is that if these are well written, as they often are, they’ll usually garner a lot of high ratings – even though they may actually be incorrect. Or, they may be totally accurate but missing a few critical disclaimers about appropriate use or contraindications.
The problem here is that if you don’t already know about these contraindications, or disclaimers, you may accept the review at face value – especially if it’s well written. So when you’re reading reviews on these topics on Epinions, use the same level of skepticism to evaluate the data as you would for any outside resource. Look at the information presented and evaluate it to see if both the pros and cons are presented. What are the qualifications of the author? I know of several certified personal trainers and medical professionals including EMTs, doctors, pharmacists and nutritionists writing on Epinions, and I will take their opinions and recommendations far more seriously than those of any other reviewer (on these topics).
My own background is in the medical field and more recently fitness industry, I work with fitness professionals for a living. Nonetheless, I do not consider myself an “expert” or supplements or OTC medicine. I would caution you to look at any reviews by authors who are not specifically trained in pharmaceuticals as “this is my experience” only. . Reviewing medication is not like reviewing toasters – one person’s experience does not necessarily equate to another’s.
Any recommendation beyond sharing of their experience is a stretch – unless you know every detail of an individual’s personal condition (training regime, physiological need, medical conditions, other medicine/supplements they may be taking, etc.) it is nearly impossible to equate their experience to your own situation. Only a trained professional can truly tell you if any particular medication or supplement is useful, safe or dangerous for your specific needs and body.
My Recommendation
Given that huge disclaimer above <GRIN>, what would I recommend regarding chromium picolinate? I would offer two pieces of advice to you. First, do your research. Read anything and everything you can before starting a supplement regime. Don’t believe everything you read – positive or negative, but rather view everything with a healthy dose of skepticism. And always talk to your doctor before starting a new medication, be it a supplement or OTC medication.
Secondly, if you do decide to take chromium picolinate, try to isolate the change. That is to say, integrate it into your regime at a time when your diet and exercise routine are consistent, so you can tell (unlike me) if any weight loss, body fat change or muscular definition change is due to the incorporation of chromium picolinate into your diet.
As for me? I plan to follow my own advice. I’m concerned about the study linking chromium picolinate to DNA damage, and possible increases in cancer risks. I’m going to suspend my intake of chromium picolinate until I can learn more, and in the meantime I’m going to do a little more research into this. I’ll ask my doctor and several fitness professionals that I know well about it. I take chromium picolinate because I work hard to have a lean, fit body, and although I credit my diet and exercise regime for the results, I can’t ignore the edge that chromium picolinate may give me. Nonetheless, this “edge” is not worth the risk to my health, if indeed that is valid.
Remember: no supplement can take the place of a healthy diet and exercise in helping you to meet your goals. Chromium picolinate offers athletes and dieters an edge in addition to their other actions. Read the reports with an awareness that the chromium picolinate industry sells an estimated $100 million of products per year. They clearly have a vested interest in convincing you of the benefits; so much, indeed, that the FTC has had to crack down on unsupported claims. Despite the FTC crackdown, my recent research for this review showed me a wealth of articles with identical information to that challenged by the FTC.
The answer is to do your homework. Ask your doctor, and listen only to those you understand yourspecific needs, goals and limitations. Eat well and exercise, and you’ll be well on your way. Chromium picolinate may turn out to be perfectly safe, and all of the claims of great health benefits may turn out to be true. In the meantime, the jury is still out, and chromium picolinate is out of my diet until I know more.
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