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Introduction Chromium picolinate is a nutritional supplement that works to increase the efficiency of insulin to optimal levels. Gaining increased popularity in the United States, this supplement has been touted a miracle mineral, one advertised to have myriad effects including weight loss, mood enhancement, energy promotion, increase in life span, and even the prevention of acne (Krzanowski, 1996). The most common usage for chromium picolinate is as a weight loss aid; claims that this supplement can melt fat, drastically reduce appetite, and increase metabolism are rampant and account for the popularity of chromium picolinate in our diet-obsessed culture. Additionally, scientific research is generally unsupportive of the weight loss claims surrounding chromium picolinate; consumers must be aware of these discrepancies when making a decision to take this or any other nutritional supplement. What is Chromium Picolinate? This popular nutritional supplement is a combination of the element chromium and picolinic acid. Chromium is a naturally-occurring mineral, trace amounts of which are found in everyday foods like meat, poultry, fish, and whole-grain breads. When foods are processed, they are stripped of natural chromium, making our foods generally very low in chromium; studies estimate an average daily chromium consumption of 33 mcg. The FDA recommends a daily chromium intake of approximately 130 mcg, as infinitesimal amounts of chromium are needed to aid the transport of blood glucose across cell membranes. Combining chromium with picolinic acid simply aids in efficient chromium absorption, and it is this combined form that is popular on the diet market today. How Does Chromium Picolinate Work? After eating, the human body secretes the hormone insulin. In general, the primary function of insulin is to transport glucose to the body’s cells in order to provide energy that facilitates cell functioning. It is speculated that chromium picolinate works by stimulating the activity of insulin, thus significantly aiding the body’s glucose and fat metabolism, managing the breakdown of glucose and fat. The exact mechanisms by which chromium improves this insulin efficiency are currently unclear; it has been suggested that chromium somehow works to increase sensitivity of insulin receptors (Krzanowski, 1996). However, because research has yet to produce any definite answers as to the exact function of chromium picolinate, competing theories about its precise effects exist. Some claim that that the improved insulin efficiency causes an increase in the production of seratonin, which subsequently reduces appetite. Still others assert that chromium can regulate the fat-production processes in the body, preventing excess fat from forming. One hypothesis states that chromium picolinate increases protein synthesis, which in turn stimulates muscle growth. Heavy marketing of chromium picolinate as a dietary aid focuses on chromium picolinate’s reputed ability to reduce the body’s fat stores while conserving lean muscle mass. Claims About Chromium Picolinate The internet is littered with sites that laud chromium picolinate as the ultimate weight loss tool. Many of these sites market chromium picolinate as having a very specific effect on the body's energy supply, tagging the supplement “an indispensable biochemical partner of insulin”. As such, chromium picolinate will help the dieter burn calories and control their appetite while melting away undesirable body fat. In addition to these appealing claims is the statement that chromium picolinate will increase and even tone lean muscle mass during the weight loss process. The supplement is therefore a vital addition to recent “exercise in a bottle” and herbal fat burner pills. These diet compounds, which are readily available over the internet, often combine chromium picolinate with dangerous diuretics. Such combination tablets are risky, as any interactions between chromium picolinate and other supplements remain unknown at this time. Nevertheless, chromium picolinate continues to appear as an ingredient in products with promising names like “Ripped Action,” “Fat Burner Bars,” and “Ripped Fast,” alluding to the spectacular results that a dieter might expect from chromium picolinate. Weight loss is not the only effect that one can expect from chromium picolinate, however. One bodybuilding site even refers to uncited “evidence” that chromium picolinate can expand the life span via “age-slowing effects” while as improving circulation. The site’s concluding statement on the potency of chromium picolinate is simply: “whoa, that is powerful!!” Does Chromium Picolinate Effectively Aid Weight Loss? Scientific research has been largely unsupportive of the appealing claims made about chromium picolinate’s ability to significantly aid weight loss. Because chromium picolinate professes an ability to reduce fat while maintaining and increasing lean muscle mass, the most relevant studies are those examining body composition. These measurements typically include percent body fat, body weight, and lean body mass. The majority of scientific evidence suggests that chromium picolinate is neither a helpful nor beneficial part of weight loss programs. In the absence of exercise, it may even cause weight gain. An important side note is the fact that all groups involved in chromium picolinate studies, particularly those groups of obese subjects, managed to lose body weight and fat when enrolled in exercise training programs. While chromium picolinate did not enhance weight loss as expected, participants still lost weight and gained muscle by exercising. Although not the easy solution desired by many dieters, exercise is a proven and safe method to lose weight, to gain muscle, and to improve general health. Does Chromium Picolinate Have Any Adverse Effects? Chromium picolinate, though not a proven method of weight loss, remains among the most popular dietary supplements available over the counter. Because it is taken daily by millions, it is important to evaluate any potential risks involved in chromium supplementation. Unfortunately, there is a scarcity of research concerning these side effects. Should You Take Chromium Picolinate? Despite rampant claims that chromium picolinate is a weight loss miracle that will melt fat, improve metabolism, and increase muscle mass, scientific evidence overwhelmingly indicates that the supplement does nothing of the kind. When combined with exercise, chromium supplementation does nothing to enhance weight loss as compared to exercise alone, in study after study. The case of chromium picolinate should caution consumers against believing miracle weight loss claims. When advertised on the internet, chromium picolinate is presented as a reliable, safe, and fast way to reduce body fat: actual evidence presents a very different picture of this supplement. Taking a daily dose of chromium picolinate will not likely produce any drastic results, and certainly will not produce effects that could not be achieved with exercise alone. Consumers should always be wary of dietary supplements touted as “miracles,” and investigate the truth behind flashy claims before deciding to take any nutritional aid.
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