|  | Diet Nutrition | Nutritional Supplements

How Much Chromium Picolinate to Take for Lean Body Mass

High blood glucose levels can do a number on your health and body. When your blood glucose levels spike, insulin also rises, creating a roller coaster effect. This can lead to weight gain (usually around the waist) and mood swings. Any attempt to gain muscle will be overshadowed by a layer of fat. Luckily, there are a few supplements scientifically proven to help combat this effect, one of which is chromium.

  1. Identification

    • Chromium is an essential mineral present in small traces in the human body. Its primary function is to control blood glucose levels and promote proper use of glucose by shuttling it into cells. According to the University of Maryland Medical Center, nearly 90 percent of Americans are deficient in this mineral, which is most likely a result of excessive consumption of sugar-laden foods.

    Types

    • There are several types of chromium products available for nutritional supplementation: chromium GTF (glucose tolerance factor), chromium picolinate, chromium histidinate and chromium nicotinate. Dietary sources include grains, mushrooms and organ meats. Fruits and vegetables contain the least chromium.

    Size

    • The recommended daily allowance (RDA) for chromium is 35mcg for adult males and 25mcg for adult females 19 to 50 years of age. However, supplementation is typically 200mcg one to three times daily before meals to help keep glucose levels in check. According to the University of Maryland Medical Center, diabetics could take up to 1,000mcg, but the safety of high doses is not yet known. Chromium, in combination with traditional diabetic medications, can decrease the severity of type I and II diabetes.

    Expert Insight

    • At Beltsville Human Nutrition Research Center, chromium was discovered to increase lean body mass while decreasing body fat. This is because chromium neutralizes carbohydrate and lipid (fat) metabolism. However, an individual's success during chromium supplementation depends on the chromium levels in their body, as well as diet and duration of use.

    Warning

    • Consult your physician or health care provider before starting any supplementation routine, as chromium may interact with certain medications. Too much chromium intake can cause insulin to be ineffective. Two cases of kidney damage have been reported while using chromium picolinate. Follow directions on supplement labels and do not exceed recommended dosages.

Nutritional Supplements - Related Articles