Best Chromium Supplement
Have you ever thought about how you could lose weight from little work? Well, unfortunately, you have to do SOME work to lose weight. Alongside living a good healthy lifestyle and being active, there are other ways to help reach your weight loss goals.
One of which is by taking chromium supplements. This supplement is believed to reduce hunger, cravings, binge eating, and ultimately weight loss. To know more about chromium supplements, take a look at our top 10 product list.
What is Chromium?
Also known as Chromium, picolinate is a mineral that is available in many types. If we were to consume it, it should be in small quantities as it can be dangerous. In particular, it can damage your DNA cells. Similarly, other types of chromium picolinate can be harmful.
The safest form of Chromium is the trivalent Chromium which you can easily consume from food and supplements. On the contrary, the dangerous type of Chromium is known as hexavalent Chromium as its found in industrial pollution and is toxic.
Chromium picolinate is often known for its effectiveness in metabolizing proteins, carbohydrates, and fats. Likewise, its believed to help insulin resistance.
What does Chromium do for your body?
When you consume a food that has Chromium picolinate in it, it helps move glucose to specific cells. It works alongside insulin to help metabolize carbohydrates in your body.
As you now know which type of Chromium is safe to consume, you should also be aware it comes in different kinds of supplements. Depending on the dose of Chromium can influence the kind of supplement you take. The common types of supplements on the market are:
- Chromium picolinate;
- Chromium citrate;
- Chromium chelate;
- Chromium chloride;
- Chromium nicotinate.
Most of the time, Chromium picolinate is the most highly recommended when it comes to chromium supplements. However, there has been some skepticism in those who take it, thinking it can contribute to oxidative cell damage.
Therefore other chromium supplements are available, too mentioned above, containing more ingredients such as medicinal herbs and cinnamon. We can't predict the correct dose for you; however, the average consumed dose of Chromium is 35mcg. There are other doses available, ranging from 200 mcg-1,000 mcg.
It's also essential you speak to a physician regarding the supplement's dosage is right for you. Likewise, when looking to buying chromium supplements, you should read the reviews and make sure the supplement has undergone testing by third parties.
Plus, we recommend you look out for it being manufactured in a GMP-approved facility and has been given the seal of approval from organizations such as NSF International or USP.
Foods high in Chromium
If you're not a fan of taking supplements, foods can also be the best form of Chromium. Chromium comes from the soil and often organically grown foods, which tend to be great to help your chromium consumption. For instance, such foods which high in Chromium are:
- Vegetables - Broccoli, green beans, peas, and potatoes.
- Seafood - mussels, shellfish, shrimp.
- Fruits - grapes, apples, and bananas.
- Whole grains.
- Beef and poultry.
- Milk and dairy.
The levels of Chromium in foods can depend on the way they are handled in agriculture and manufacturing. However, the amount of Chromium in food can vary, and it's hard always to get an accurate reading. To healthily consume Chromium from food, we recommend eating natural foods and less processed ones.
Has the topic of Chromium sparked your interest? If so, you will be even more intrigued by its health benefits, which are:
- It could help blood sugar: If you have diabetes or at risk of getting diabetes, Chromium could help your blood sugar levels. Studies showed similarities with the amount of Chromium taken and a reduced level of insulin and blood sugar. The research conducted has provided mixed results, causing questionability about blood sugar levels, as many studies have only consisted of people with diabetes.
- It could suppress your hunger pangs and cravings: There's nothing worse when you're constantly hungry, and you're wanting to watch what you eat, especially if you're trying to lose weight. Some studies suggest depending on the levels of Chromium, i.e., if it is within 600 to 1,000 μg/day, it could help reduce your hunger and binge eating. However, the evidence is still little, and more research needs to be carried out to confirm this.
- It may help you with weight loss: As chromium picolinate is nutritious and can help your metabolism, it has been linked to some studies that show small progress in weight loss. But, the research is still limited, and most of the time, it's not been long-term and only found in obese or overweight adults. Regarding individuals with a normal BMI and those who exercise, it tends to show minimal results.
If you are interested in taking Chromium, you must be aware of its side effects. These are the following side effects you could experience:
- Insomnia - people tend to complain a lot about tremors and vivid dreams when starting to take Chromium.
- Mood swings - you may experience irritable moods when taking Chromium.
You should also immediately consult a doctor if you experience the following:
- Difficulty with your balance or coordination.
- Problems being able to concentrate or thinking.
- Issues related to your liver - dark urine, lack of appetite, jaundice, itching, fatigue, and more.
Similarly, if you're currently pregnant or breastfeeding, you might want to speak to a doctor. Chromium is not harmful in regular doses, but it can pass through your breastmilk and, on the odd occasion, cause harm to your baby.
How long to take Chromium for?
The amount of Chromium you take will depend entirely on your gender, body structure, and health. If you live in the United States, it's advised you take 35 μg/day if you're a man and 25 μg/day if you're a woman.
Then after aged 50 it can also increase to higher levels. Well, that's just for the United States, and it can also depend on the medications you take.
Chromium is known for interacting with certain medications like:
- H2 blockers;
Similarly, it may not interact well if you have one of the following health conditions:
- Liver disease;
- Kidney disease.
If you are taking any of these or experience any of the above health problems, you should always consult your physician first.
Chromium supplements have shown that they could potentially help regulate your blood sugar and insulin levels; however, the studies have only been conducted on people with diabetes. Similarly, it only shows slight improvements in overweight people and has an unhealthy BMI when it comes to helping weight loss.
In the scientific community, there's not much research out there to validate its benefits in humans. Therefore we advise not to become too dependent on chromium supplements and read reviews before taking them first. To know more about chromium supplements, take a look at our top 10 product list.
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