Quick answer

Chromium is a trace mineral that might help the body use carbohydrates, fats and proteins, though researchers do not fully understand its role and the evidence is graded early. Adults need only about 20 to 35 mcg a day, an amount most US diets appear to supply, and no upper limit has been set.^1,2

Key facts

Scientists no longer agree that people need chromium: deficiency has not been seen in healthy people, and in 2014 European regulators found no convincing evidence that it is essential.^1,2
Most multivitamins contain 35 to 120 mcg of chromium, and chromium-only supplements commonly 200 to 500 mcg.²
In trials of men doing strength training, chromium did not add to their gains in strength or lean mass.^3,4,5
Chromium can interact with some prescription medicines, so ask a pharmacist before combining them.^1,2

What chromium is

The chromium in food and supplements is trivalent chromium, also called chromium (III). Hexavalent chromium, or chromium (VI), is a toxic by-product of stainless steel and other industrial manufacturing.^1,2

Chromium is present in many foods in tiny amounts, measured in micrograms (mcg), or millionths of a gram. Most multivitamins contain some, and it is also sold on its own, usually as chromium picolinate.^1,2

In 2001 US experts treated chromium as an essential nutrient and set intake amounts from usual diets. In 2014 the European Food Safety Authority concluded there is no convincing evidence that it is essential, so setting intake recommendations would be inappropriate.^2,6

Chromium deficiency has not been reported in healthy people, and there is no validated test of chromium status.^1,2

That leaves chromium in an unusual position. US labels still carry a Daily Value of 35 mcg, set while chromium was treated as essential, but European scientists have stopped setting intake recommendations for it.²

What chromium does in the body

Researchers have not pinned down chromium's job. The leading idea is that it binds to a small protein, chromodulin, which may act on the cell receptor for the hormone that moves fuel from food into cells. Nobody has confirmed that mechanism.^2,6

Most chromium in the blood is bound to proteins, mainly transferrin. It collects in the liver, spleen, soft tissue and bone, and the kidneys clear it into urine.²

The body absorbs only about 0.4% to 2.5% of the chromium in food.²

What the evidence shows

Each claim on this site carries a grade, with the amount studied beside it. Chromium has one, and it is graded early, because the science on whether people need chromium at all is unsettled.²

May help the body use carbohydrates, fats and proteins*^1,2,7

Early evidence

NIH says researchers do not fully understand what chromium does, and that it might help the body use carbohydrates, fats and proteins. The EU permits the statement that chromium contributes to normal macronutrient metabolism, based on a 2010 opinion of the European Food Safety Authority. But NIH now says scientists do not think chromium is necessary for good health: deficiency has not been reported in healthy people, and in 2014 the same European authority found no convincing evidence that chromium is essential. The grade is early for that reason.

Amount studied: No amount has been shown to matter. The adequate intakes set in 2001 are 20 to 35 mcg a day for adults

In randomized trials of men doing resistance training, chromium did not add to the gains in strength or lean mass that came from the training itself. The trials used about 170 to 924 mcg a day for 8 to 12 weeks.^3,4,5,8

Many chromium trials enrolled people under medical care, or looked at other outcomes this site does not cover, so they are not graded here. What they mean for people who take medicines is set out in the safety section below.²

How much you need

Men aged 19 to 50 need about 35 mcg of chromium a day, and men 51 and older about 30 mcg. These amounts were set in 2001 from what healthy people usually eat, not from a measured need.^1,2

Women aged 19 to 50 need about 25 mcg of chromium a day and women 51 and older about 20 mcg. The amount is 30 mcg during pregnancy and 45 mcg while breastfeeding.^1,2

The Daily Value used on Supplement Facts labels is 35 mcg of chromium for adults and children 4 and older.²

Most multivitamins contain 35 to 120 mcg of chromium. Supplements that contain only chromium commonly provide 200 to 500 mcg, and some up to 1,000 mcg.²

Next to adequate intakes of 20 to 35 mcg, a chromium-only supplement of 200 to 500 mcg is roughly 6 to 25 times what an adult is thought to need. The dosage guide sets out every age group and the amounts trials used.²

Food sources

Meats such as ham, beef and turkey, bread and other grain products, vegetables such as lettuce and green beans, fruits such as apples and bananas, grape, orange and tomato juice, brewer's yeast and nuts all provide some chromium.¹

Stainless steel equipment, pots and pans can add small amounts of chromium to food during processing and cooking.^1,2

Soil, water and processing change chromium levels so much that the same food can differ widely from one sample to the next. The food sources guide lists amounts per serving.²

Forms in supplements

Chromium picolinate is 12.4% chromium by weight. Supplement Facts labels list the amount of chromium itself, not the weight of the whole compound.²

Supplements also use chromium nicotinate, polynicotinate, chloride and histidinate. NIH says the body absorbs the forms similarly: about 1.2% of the chromium in picolinate and about 0.4% from chloride, close to the share absorbed from food.^1,2

What's in ours

What’s in ours

Men's Multi: Chromium, 120 mcg per serving, from the label

Men's Multi carries chromium as one of its 20 vitamins and minerals. We make no chromium claim for it, because the only graded benefit is early evidence.

Side effects, medicines, and who should ask first

No tolerable upper intake level is set for chromium, because no harm has been clearly linked to high intakes from food or supplements. The US experts who reviewed it noted that the data are limited, that high intakes could still cause harm, and that people with kidney or liver disease might be more susceptible.^1,2

Chromium supplements may cause stomach pain and bloating.⁹

Isolated case reports link chromium supplements to weight loss, anemia, low platelet counts, liver dysfunction, kidney failure, muscle breakdown (rhabdomyolysis), dermatitis and low blood sugar (hypoglycemia).²

Ask your pharmacist or doctor first

Chromium might increase the body's sensitivity to insulin, so taking it with insulin could raise the risk of low blood sugar (hypoglycemia), according to NIH.^1,2

Expected from how the two work, not shown in studies

Ask your pharmacist or doctor first

Some studies suggest chromium might lower blood glucose. NIH says it might therefore add to the effect of metformin and other diabetes medicines and raise the risk of low blood sugar (hypoglycemia).^1,2

Expected from how the two work, not shown in studies

Ask your pharmacist how far apart to take them

In a small study of seven volunteers, chromium picolinate taken at the same time as levothyroxine lowered how much levothyroxine was absorbed over 6 hours. NIH lists this interaction and says it might keep you from getting the full effect of the medicine.^1,2,10

Reported in studies

Chromium is widely sold for blood sugar. NIH notes that the American Diabetes Association does not recommend chromium supplements for people with diabetes, because they do not have a clear benefit, and NCCIH warns against replacing diabetes treatment with an unproven product.^1,9

Ask your doctor first if you have kidney or liver disease²
Ask first if you take insulin, metformin or another diabetes medicine¹
Ask your pharmacist first if you take levothyroxine¹
Ask first if you are pregnant or breastfeeding

Questions people ask

Does chromium do anything for hair?

NIH's fact sheets do not list hair among the effects studied for chromium supplements. Hair comes up in chromium research as a way to estimate intake: hair levels might reflect past intake, though there is no validated test of chromium status.²

What does chromium do for men?

Men's adequate intake is higher than women's, 35 mcg a day from 19 to 50 and 30 mcg from 51. Beyond that, the graded evidence above applies to men and women alike. In trials of men doing resistance training, chromium added nothing measurable to the strength or lean mass they gained from training, and a 2003 review of a decade of such studies reached the same conclusion for healthy people.^2,3,5,8

Can I take chromium if I have diabetes?

Ask your doctor first. NIH says chromium might add to the effect of insulin and other diabetes medicines and raise the risk of low blood sugar, and the American Diabetes Association does not recommend chromium supplements for people with diabetes.^1,2

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Sources

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

This page is information, not medical advice. Talk to your doctor or pharmacist about your own situation.