Chromium explained: what it is and side effects
Chromium is a mineral found in foods such as meats, grains, fruits and vegetables, and the NIH says it might help the body use carbohydrates, fats and proteins. For adults ages 19 to 50, the daily Adequate Intake is 35 mcg for men and 25 mcg for women. Eight products we reviewed list chromium, and all eight labels print the amount per serving.
- What it is
- Mineral
- What adults need a day (ages 19 to 50)
- 35 mcg for men, 25 mcg for women
- Upper limit
- none set
- In the products we reviewed
- 8, every label prints the amount
What chromium is
- Chromium is a mineral that comes from food, such as meats, grain products, fruits, vegetables, nuts, spices and brewer's yeast.2
- Chromium is a mineral found in many foods.1
- Chromium might help the body use carbohydrates, fats and proteins.1
- Foods and supplements contain chromium (III), a different type from chromium (VI), which is a poisonous byproduct of industry.1
- Supplement forms include chromium picolinate, chromium nicotinate, chromium polynicotinate, chromium chloride and chromium histidinate.2
- The Supplement Facts label states the amount of elemental chromium, not the weight of the whole chromium compound.2
Foods that have it1
- Grape juice
- Ham
- Bread and other grain products
- Brewer's yeast
- Orange juice
- Beef
- Lettuce
- Turkey
Works with
- Vitamin C. Vitamin C (ascorbic acid) helps the body absorb more chromium.2
How much chromium each product gives
Adults need 25 to 35 mcg a day
Before you take it
If you take medicines
Side effects
- Chromium from food and supplements does not appear to cause harm, but research is limited.1
- In larger amounts, chromium can cause watery stools, headache, weakness, nausea, vomiting, constipation, dizziness and hives.3
Ask a doctor first
- People with kidney disease or liver disease should be cautious about taking high amounts of chromium.1
These statements have not been evaluated by the FDA. A supplement is not a medicine.
The 8 products we reviewed that list chromium
| Product | Form and serving | Chromium per serving | Our score | Price a bottle | Buy |
|---|---|---|---|---|---|
 GlucoTonic#1 in blood sugar support | Liquid drops1 ml | 0.7 mcg2% of daily need | 9.9 | $49 | Check price |
 Insufend#2 in blood sugar support | Capsules1 capsule | 1,000 mcg2,857% of daily need | 9.6 | $49 | Check price |
 FitSpresso#2 in weight loss support | Capsules1 capsule | 50 mcg143% of daily need | 9.5 | $39 | Check price |
 Sugar Defender#3 in blood sugar support | Liquid drops1 ml | 0.7 mcg2% of daily need | 9.5 | $49 | Check price |
 Cellucare#4 in blood sugar support | Capsules1 capsule | 100 mcg286% of daily need | 9.4 | $49 | Check price |
 Glyco Harmony#5 in blood sugar support | Liquid drops1 ml | 0.7 mcg2% of daily need | 9.3 | $49 | Check price |
 SeroBurn#3 in weight loss support | Capsules2 capsules | 35 mcg100% of daily need | 9.3 | $49 | Check price |
 GlucoTrust#6 in blood sugar support | Capsules1 capsule | 76 mcg217% of daily need | 8.9 | $49 | Check price |
Questions people ask
What is chromium picolinate?
Chromium picolinate is a form of chromium used in supplements. Foods and supplements contain chromium (III), which differs from chromium (VI), a poisonous byproduct of industry. The Supplement Facts label states the amount of elemental chromium, not the weight of the whole compound.
What foods contain chromium?
Chromium is found in grape juice, ham, bread and other grain products, brewer's yeast, orange juice, beef, lettuce and turkey. It also comes from foods such as fruits, vegetables, nuts and spices.
How much chromium do adults need per day?
The daily Adequate Intake for chromium is 35 mcg for men and 25 mcg for women ages 19 to 50. These figures are Adequate Intake values, not directions for how much to take as a supplement.
What are chromium supplement side effects?
Larger amounts of chromium can cause watery stools, headache, weakness, nausea, vomiting, constipation, dizziness and hives. Chromium from food and supplements does not appear to cause harm, but research is limited.
How much chromium is too much?
No upper intake limit has been set for chromium. People with kidney or liver problems should be cautious about taking high amounts. Ask a clinician before starting a chromium supplement.
Which supplements we reviewed contain chromium, and how much?
Eight products we reviewed list chromium, and all eight print an amount per serving. GlucoTonic lists 0.7 mcg, Insufend 1 mg, FitSpresso 0.05 mg and Sugar Defender 0.7 mcg. Cellucare lists 100 µg, Glyco Harmony 0.7 mcg, SeroBurn 35 mcg and GlucoTrust 76 mcg.
Also in these products
- Green tea extractIn 6 of the same products
- GymnemaIn 6 of the same products
- Cayenne pepper (capsicum)In 5 of the same products
- EleutheroIn 5 of the same products
- L-tryptophanIn 4 of the same products
- Panax ginsengIn 4 of the same products
- African mangoIn 3 of the same products
- AstragalusIn 3 of the same products
Sources
The products, amounts and prices come from each product's label and checkout, as its review shows them. AI drafts our pages from listed sources, figures are checked against them, and we have not tried the products.
- 1NIH Office of Dietary Supplements, Chromium Fact Sheet for Consumersods.od.nih.gov/factsheetschecked
- 2NIH Office of Dietary Supplements, Chromium Fact Sheet for Health Professionalsods.od.nih.gov/factsheetschecked
- 3NIH Office of Dietary Supplements, Dietary Supplements for Weight Loss, Fact Sheet for Consumersods.od.nih.gov/factsheetschecked