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2003/04/29, 10:20 PM
Anyone know about this.
1. What is it and where does it come from?
Chromium Picolinate is thought to be the best source of chromium. Chromium is a trace mineral that is essential to the body's production of insulin.
Insulin is a hormone that stabilizes the body's blood sugar level. Brewer's yeast is considered the best source of chromium; however, foods such as corn-on-the-cob, buckwheat, apples, beets, tomatoes, wheat germ and bran, and sweet potatoes are excellent sources as well. Bodybuilding.com provides high quality chromium supplement.
2. What does it do and what scientific
studies give evidence to support this?
Research shows that chromium is an essential part of our diet. Chromium picolinate can have many beneficial results when supplemented. It enhances insulin's effect in the body, improving the uptake of glucose, thereby causing better blood circulation and maintenance of blood sugar level. Evidence also supports chromium's ability as a cholesterol and atherosclerosis fighter. Gaining energy, burning fat, and building muscle with greater ease are attributed to chromium, to name a few. It assists the body in losing weight by helping it to build muscle to replace fat. Lowering body fat and increasing lean body mass are just a few of the positive properties that chromium picolinate exhibits on the body. Research also shows that supplementation has some age slowing effects and therefore can increase the life span! Whoa, that is powerful!
3. Who needs it and what are some symptoms of deficiency?
Specific people have been shown to dramatically gain from ingesting chromium picolinate. Some cases where it can help are diabetes, high cholesterol, hypoglycemia, and obesity. Research indicates that the majority of people in the United States are chromium deficient. Most people could use chromium in their diets. As chromium levels decrease with age and deficiencies occur with people who do not eat a good balanced diet, chromium picolinate supplementation can be very beneficial. Because processed foods have much of the chromium removed, increasing ones chromium content is recommended to sustain proper glucose levels and gain energy. Anyone who likes to live with energy, burn fat, and increase strength and muscle mass would also do well to supplement with chromium...bodybuilders, that's you!
4. How much should be taken? Are there any side effects?
Research and most literature suggest supplementation of between 50 and 300 mcg to compliment a 2,000-calorie diet is adequate. When taken in such doses, chromium picolinate has not been shown to cause toxicity in humans.
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2003/05/01, 03:05 PM
From the Supplement website:
Supplement Chromium
Description Chromium is an essential trace mineral that aids in glucose metabolism, regulation of insulin levels, and maintenance of healthy blood levels of cholesterol and other lipids. Chromium forms part of a compound in the body known as glucose tolerance factor (GTF), which is involved in regulating the actions of insulin in maintaining blood sugar levels and, possibly, in helping to control appetite. Food sources include brewer’s yeast, whole grain cereals, broccoli, prunes, mushrooms and beer. The most widely available supplements are chromium salts such as chromium polynicotinate, chromium picolinate and chromium chloride - which help increase the absorption and availability compared to isolated chromium.
Claims Lowers blood sugar
Increases insulin sensitivity
Reduces body fat
Controls hunger / suppresses appetite
Reduces cholesterol and triglyceride levels
Increases lean body mass / muscle mass
Theory Chromium deficiency is known to lead to glucose intolerance and insulin resistance – symptoms commonly encountered in people with diabetes. Since chromium helps regulate the actions of insulin (as a constituent of glucose tolerance factor), chromium supplements may help support the many functions of insulin in the body, such as maintaining blood sugar and cholesterol levels and controlling appetite (particularly sweet cravings). Chromium is notorious for its poor absorption by the body, so many supplements are typically combined with another, more efficiently absorbed compound such as a vitamin (like niacin in polynicotinate versions) or an amino acid derivative (like picolinic acid, a derivative of tryptophan, in picolinate versions).
Scientific Support Chromium supplementation rapidly gained popularity the mid 1980s when studies suggested chromium supplements (200mcg per day) were associated with anabolic effects (increased muscle mass and reduced body fat). Subsequent studies have been equivocal on the effect of chromium on muscle and fat mass – with nearly a 50/50 split between studies showing a beneficial effect of the supplements with those showing no effect. Some of the “positive” studies have been criticized for using inaccurate or imprecise measures of body composition to arrive at their conclusions that chromium is beneficial for weight loss
What we DO know about chromium is that deficiency results in insulin resistance that can be easily corrected by supplements. Chromium deficiency is not unknown in the United States and is thought to contribute to insulin resistance in many people. It is estimated that 90% of Americans consume less than the recommended amount of chromium each day. Also, the urinary excretion of chromium is known to increase in people who exercise, suggesting that active people and athletes may have higher dietary requirements for chromium.
In diabetic and overweight individuals, chromium supplements have been shown to reduce triglyceride levels by almost 20%, improve glucose tolerance and normalize insulin levels. Supplements of 400 mcg have helped overweight women lose about 50% more fat in 3 months compared to a placebo group.
Safety Although the vast majority of studies of chromium supplementation reveal no side effects except mild gastrointestinal upset, they tend to be of short duration (a few weeks to a few months). Recent anecdotal reports, however, have suggested a variety of adverse side effects such as anemia, memory loss and DNA damage – in most cases for a particular form of chromium known as chromium picolinate
A handful of laboratory studies have shown that the supplemental form of chromium (chromium III) provided as the picolinate form, causes DNA breakage in isolated cells. Such DNA effects are thought to lead to genetic mutations and cancer, but it is important to note that these cell studies in the test tube are a long way removed from the case of a human ingesting an essential trace mineral. In one of the most publicized studies, Dartmouth researchers demonstrated that chromium picolinate is absorbed into cells intact (at least in the test tube), where it appeared to cause breaks in chromosomal DNA in hamster ovary cells (a common model for cancer researchers). The upshot of the study was that other chromium salts, such as nicotinate and chloride, were not taken up into the cells as efficiently as the picolinate version.
There have been a few case reports of adverse effects following high dose chromium supplementation. In one, a 24-yr-old female body builder developed rhabdomyolysis, a serious condition causing muscle and kidney toxicity, after ingesting 1200 mcg of chromium picolinate over 48 hours. This is 6-24 times the daily recommended allowance of 50-200 mcg. Another case of toxicity following chromium picolinate ingestion (1200-2400 mcg for 4-5 months) involved a 33-yr-old woman who was taking it to enhance weight loss. The supplement increased blood chromium levels to 2-3 times normal and caused anemia, blood abnormalities, liver dysfunction, and renal failure.
Both case reports demonstrate the fact that intakes of chromium picolinate at levels above the recommended dosage should be avoided. An animal study conducted by the USDA, fed rats a diet rich in chromium picolinate for 24 weeks and found no adverse side effects and there are no clinical studies that show harmful effects in humans from supplements containing chromium picolinate. It would seem prudent, however, to avoid excessive intake of supplements containing chromium picolinate and, where possible, select supplements which use alternate forms of chromium such as nicotinate, chloride or other amino acid chelates.
Value A few years ago, the Federal Trade Commission (FTC) cracked down on several chromium companies for making unsubstantiated claims about the ability of chromium to "magically" melt away body fat without diets or exercise. The majority of claims now are couched in the "maintain and promote" terminology permitted by the Dietary Supplement Health and Education Act (DSHEA). However, because more than 90% of American diets fail to provide the recommended amount of chromium, and chromium supplements have been shown to be effective in maintaining insulin function and in helping some dieters lose body fat, chromium supplements may be an effective supplement for those individuals seeking better control of blood sugar and appetite (sweet cravings).
Dosage The most widely available supplements are chromium salts such as chromium polynicotinate, (ChromeMate from InterHealth Nutraceuticals), chromium picolinate (ChromeMax from Nutrition 21/AMBI) and various chromium/amino acid chelates - which help increase the absorption and availability compared to isolated chromium salts such as chromium chloride (which has an extremely low gastrointestinal absorption rate)
No Recommended Dietary Allowance (RDA) has been established for chromium, but the ESADDI (estimated safe and adequate daily dietary intake) is 50-200 mcg. Natural forms of supplemental chromium, such as chromium-rich yeast, may be absorbed somewhat more efficiently than inorganic forms of chromium, such as chloride, found in some supplements. One ounce of brewer's yeast provides approximately 100-200 mcg of chromium.
References 1. Anderson RA. Effects of chromium on body composition and weight loss. Nutr Rev. 1998 Sep;56(9):266-70.
2. Bahadori B, Wallner S, Schneider H, Wascher TC, Toplak H. Effect of chromium yeast and chromium picolinate on body composition of obese, non-diabetic patients during and after a formula diet. Acta Med Austriaca. 1997;24(5):185-7.
3. Cerulli J, Grabe DW, Gauthier I, Malone M, McGoldrick MD. Chromium picolinate toxicity. Ann Pharmacother. 1998 Apr;32(4):428-31.
4. Flatt PR, Juntti-Berggren L, Berggren PO, Gould BJ, Swanston-Flatt SK. Failure of glucose tolerance factor-containing Brewer's yeast to ameliorate spontaneous diabetes in C57BL/KsJ DB/DB mice. Diabetes Res. 1989 Mar;10(3):147-51.
5. Grant KE, Chandler RM, Castle AL, Ivy JL. Chromium and exercise training: effect on obese women. Med Sci Sports Exerc. 1997 Aug;29(8):992-8.
6. McCarty MF. Chromium and other insulin sensitizers may enhance glucagon secretion: implications for hypoglycemia and weight control. Med Hypotheses. 1996 Feb;46(2):77-80.
7. Reading SA. Chromium picolinate. J Fla Med Assoc. 1996 Jan;83(1):29-31.
8. Trent LK, Thieding-Cancel D. Effects of chromium picolinate on body composition. J Sports Med Phys Fitness. 1995 Dec;35(4):273-80.
9. Uusitupa MI, Mykkanen L, Siitonen O, Laakso M, Sarlund H, Kolehmainen P, Rasanen T, Kumpulainen J, Pyorala K. Chromium supplementation in impaired glucose tolerance of elderly: effects on blood glucose, plasma insulin, C-peptide and lipid levels. Br J Nutr. 1992 Jul;68(1):209-16.
10. Walker LS, Bemben MG, Bemben DA, Knehans AW. Chromium picolinate effects on body composition and muscular performance in wrestlers. Med Sci Sports Exerc. 1998 Dec;30(12):1730-7.
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**_Robert_**
Pain is temporary; glory is forever!
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