💊 What it does
Chromium is a trace mineral that enhances the action of insulin, facilitating glucose uptake into cells. It is often described as a "glucose tolerance factor." Clinical evidence for chromium supplementation shows modest benefits for blood sugar regulation in people with type 2 diabetes or insulin resistance, and some evidence for reducing carbohydrate cravings. However, the evidence is mixed and effect sizes are generally modest.
👤 Who needs it
People with type 2 diabetes or insulin resistance as an adjunct to dietary measures. Those with carbohydrate cravings or difficulty regulating blood sugar. Athletes seeking glycogen replenishment support.
🥦 Food sources first
Good dietary sources: broccoli is the best known source. Also: wholegrains, potatoes (especially with skin), green beans, mushrooms, grape juice, red wine. Chromium content of food is highly variable and difficult to assess.
🗓 When to supplement
When blood sugar dysregulation is present and dietary measures are being actively pursued. Not as a primary intervention for diabetes — consult GP.
🏷 Best form to look for
Chromium picolinate is the most studied and well-absorbed form. Chromium polynicotinate (niacin-bound chromium) is also effective. Avoid inorganic forms (chromium chloride) — poorly absorbed.
⏰ When to take it
With meals, particularly carbohydrate-containing meals for blood sugar support.