Chromium

The chemical element chromium has the atomic number 24 and the symbol Cr. It is the group 6's first element. It is a transition metal that is steely-gray, lustrous, tough, and brittle. The primary additive in stainless steel, where it adds anti-corrosive qualities, is chromium. Chromium is highly prized because it can be highly polished while remaining tarnish-resistant.

Nicolas Louis Vauquelin made the discovery of chromium in 1797 in Paris. Jöns Jacob Berzelius used chromium as a pigmenting agent in paint for the first time in 1808. Because many of the compounds are highly colored, the element's name is derived from the Greek word chrma, which means color.

High value is attached to chromium metal due to its brilliant sheen and robust corrosion resistance. Chromium plating on car bumpers was discovered to be attractive and long-lasting in the late 1970s. But it was also found that hexavalent chromium, which is utilized in plating, could result in cancer if inhaled. This prompted a look for chromium plating alternatives.

Health Benefits

Chromium may aid in muscle growth and weight loss, according to some researchers. Particularly chromium picolinate is frequently promoted as a supplement that can aid in muscle growth and fat burning.

Several studies have examined how chromium picolinate affects weight loss. According to one study, supplementing with chromium picolinate didn't cause obese or overweight people to lose a significant amount of weight.

According to the results of another study, type 2 diabetics who take chromium picolinate may see a reduction in their body fat mass. To confirm these findings, additional research is required because of the small size of this study.

Additionally, chromium picolinate is occasionally promoted as a dietary supplement that aids in muscle growth. However, there is no proof to back up this assertion.

Side Effects

When consumed in moderation, chromium is generally regarded as safe. Chromium supplements can cause side effects for some people, such as headaches, vertigo, irritability, and upset stomach.

Dosage

For adults over the age of 19, the recommended daily allowance (RDA) for chromium is 35 micrograms (mcg). The RDA rises to 45 mcg for women who are pregnant or nursing.

Interactions

Supplemental chromium may interact with drugs like insulin and blood pressure medication. It's crucial to consult your doctor before taking chromium supplements if you take any medications.

Mechanism of Action

For chromium, the precise mechanism of action is unknown. However, it's believed to affect metabolism by enhancing the body's utilization of insulin.

A hormone called insulin controls blood sugar levels. The pancreas releases insulin when blood sugar levels rise to assist in the transportation of sugar into cells for cellular energy. The body's response to insulin may be improved by chromium, which theoretically could result in better blood sugar regulation and a faster metabolism.

Pharmacokinetics

Only about 2% of the chromium that is consumed is actually absorbed from the digestive tract due to poor absorption.

Our bodies contain the majority of chromium in the liver, pancreas, and kidney. Additionally, the heart, muscles, and other tissues contain smaller amounts.

In the blood, chromium has a half-life of roughly 24 hours. This indicates that it takes the body about 24 hours to eliminate half of the ingested chromium.

How long chromium remains in the body after supplementation has ended is unknown. Nevertheless, one study discovered that after supplementation is stopped, chromium levels quickly return to normal.

Alternatives to Chromium

There are a few options to think about if you're interested in supplements that could aid in weight loss or muscle development.

Caffeine is a stimulant that can help increase energy levels and boost metabolism. Another choice is green tea extract. It has antioxidants and caffeine, both of which may aid in weight loss.

Bodybuilders and athletes frequently use the supplement creatine to add muscle mass and strength. A few studies have found that it may also help with weight loss .