Chromium picolinate

Chromium - a mineral - is required in small amounts for carbohydrate and fat metabolism. Dietary sources include carrots, potatoes, broccoli, whole grains and molasses. Picolinate is a byproduct of tryptophan, which is combined with chromium in additives because it is believed to help the body absorb chrome more easily.

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Basic functions of chromium picolinate

• Increases muscle mass.
• A harmless alternative to anabolic steroids.
• Reduces the amount of adipose tissue.
• Increases insulin sensitivity.

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Theoretical basis

Chromium is an essential cofactor that enhances the action of insulin in carbohydrate, lipid and protein metabolism. It increases the effect of insulin on target tissues and promotes the transport of glucose, "sensitizing" the body's tissues to insulin. Since insulin also regulates protein synthesis, chromium enhances this synthesis, facilitating the assimilation of amino acids.

Picolinic acid is a derivative of tryptophan; it is believed that it is involved in the absorption of chromium. It is believed that in large quantities, chromium picolinate contributes to increased muscle mass and a reduction in the amount of adipose tissue. It is assumed that chromium picolinate increases the anabolic properties of insulin, allowing more amino acids and glucose to enter cells and promote muscle growth.

Research results

The statements about the participation of chromium picolinate in burning fat and building muscle are based on two studies described in a review article by Evans. Subjects in the first group received 200 μg of chromium picolinate per day for 5-6 weeks of training in weight lifting, and the second - placebo. In the first group, in both studies, there was an increase in muscle mass (1.6-2.6 kg); changes in the composition of adipose tissue (3.6%) compared with the group receiving a placebo, was not observed.

Clancy et al. Studied the effect of additives of chromium picolinate on body composition, strength and chromium loss in urine in football players. Athletes took 200 μg of chromium picolinate or placebo for 9 weeks of spring training sessions. No significant changes were observed between the experimental and control groups, except that in the chromium picolinate group, chromium loss in the urine was 5 times greater than in the placebo group.

Studies conducted in the US Department of Agriculture also did not support trade applications for chromium picolinate. Hallmark et al. Assessed the effect of chromium picolinate additives and training in weightlifting on muscle strength, body composition and chromium release. Athletes received either 200 μg of chromium picolinate or a placebo for 12 weeks. Training included weight lifting for 3 days a week. The training program significantly increased muscle strength in both groups. In the group taking chromium picolinate, chromium loss in urine was 9 times higher than in the placebo group. Significant differences in muscle strength and body composition between the groups were not observed.

Lukaski et al. Examined the effect of chromium additives on the composition of the body, the strength of muscles and the status of microelements. Subjects received either 200 μg of chromium chloride, 200 μg of chromium picolinate, or a placebo for 8 weeks. Training sessions included weight lifting 5 days a week. Additions of chromium increased the concentration of chromium in the serum and release it with urine. Differences in the chemical forms of chromium were not detected. Saturation of transferrin decreased more with the addition of chromium picolinate (24%) than chromium chloride (10%) or placebo (13%). There were no significant differences between groups in muscle strength and body composition.

The claimed effect of chromium picolinate

It is believed that chromium picolinate contributes to weight loss, build muscle mass, reduce body fat, lower cholesterol and triglyceride levels, and enhance insulin function. Chromium is necessary for the effective work of insulin in cells. Some evidence suggests its usefulness for patients with diabetes, but not all patients report after it is taken; Chromium is not a substitute for standard changes in lifestyle and medicines in the treatment of diabetes.

Recommendations

Since physical activity increases the release of chromium in the urine, athletes should pay attention to the adequacy of its consumption. The National Research Committee defined as harmless and adequate food oral supplements in the amount of 50-200 μg. The amount of chromium, obtained from different products, must satisfy the needs of the majority of athletes. Chromium is found in large quantities in whole grains, nuts, molasses, asparagus, brewer's yeast, cheese, mushrooms and beer.

In November 1996, the Federal Trade Commission (FTC) banned the three largest distributors of chromium picolinate from selling its product. The dissatisfaction of the FTC contained accusations against companies that they could not justify the numerous requirements for additives (for example, reducing body fat, increasing muscle mass and increasing energy). The FTC also accused the company of false assurances that the benefits of chromium picolinate have been proven by scientific research.

The adverse effects of chromium picolinate

Some evidence suggests that chromium picolinate damages chromosomes and can cause cancer. Some forms of chromium can contribute to the development of ulcers and irritation of the gastrointestinal tract.