Chrome: an ally for weight loss?

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Does chromium help control blood sugar?

This is probably its main asset. The claim “chromium contributes to maintaining normal blood sugar levels » is also authorized by the European Medicines Safety Authority.

This trace element is a cofactor of insulin, meaning that it supports the activity of this hormone responsible in particular for regulating the level of glucose in the blood by facilitating its penetration into cells, says Dr. Jean-Yves Le Goff, doctor of general medicine and nutritionist.

However, observational studies have shown that people with type 2 diabetes or prediabetestherefore in a situation of insulin resistance, often presented lower blood chromium levels than those in good health.”

What happens when they are offered chromium supplementation?

“Despite heterogeneous results,” reports Laura Caro, “most studies show that supplementation improves blood sugar and insulin sensitivity.” Blood sugar levels drop by an average of 0.19 g/l.

Chromium: What about the benefits on cholesterol and triglycerides?

Hard to say because The studies are not all consistent : no or little effect according to some, an improvement in these parameters according to others, but rather in the case of associated insulin resistance, a situation which can lead to lipid imbalance.

A meta-analysis published in 2021 thus showed thatChromium supplementation in diabetics lowered their blood triglyceride levels and increased their “good” cholesterol (HDL) levels but had no effect on “bad” cholesterol (LDL).

In video: can you control your blood sugar with plants?

Can chromium really curb sugar cravings?

This is a property often attributed to chromium but it is not demonstrated. The only study we found, a bit old (2008), involved 56 women who reported having sugar cravings. After 8 weeks, it was found that reduced appetitethe amount of food ingested and cravings for fatty (and not sugary) foods in women supplemented with chromium.

Does chromium help with weight loss?

« Only if the fat is located around the waistline, “often linked to a decrease in insulin sensitivity and characteristic of metabolic syndrome,” reports Dr. Le Goff. By improving the effectiveness of insulin, chromium promotes the reduction of abdominal fat.”

A modest effect, however: according to a 2019 meta-analysis of overweight or obese people supplemented with chromium for more than 3 months and at doses greater than 400 μg/daythe average weight loss was 0.75 kg, that of the percentage of fat mass of 0.68%.

It is also said to help you “build muscle”: is this true?

This effect has not been demonstrated in athletes, whether amateur or experienced, or non-athletes.

In what form and at what dose should you take chromium?

“According to studies, chromium in the form of picolinate is best absorbed by the body,” says Laura Caro. Regarding the good dosagethings get a little more complicated: Anses (National Agency for Food, Environmental and Occupational Health Safety) recommends do not exceed 250 μg/day whereas most studies involve doses ranging from 500 to 1,000 μg/day.

Beneficial effects on the blood sugar levels of diabetics are still observed from 200 μg/day, knowing that they are more significant with higher doses, adds Laura Caro, doctor of pharmacy.

For its part, ANSES acknowledges that no study in humans has shown any toxic effects of chromium picolinate at doses of up to 1,000 μg/day for 4 to 10 months.

How long should a chrome cure last?

” Of 3 to 6 monthswhich can be renewed after a 3 month break “, says Dr. Le Goff. Which does not prevent, on the contrary, from paying attention to one's lifestyle at the same time.

How do you know if you have a deficit?

We can't really because, according to Anses, There is no reliable biomarker to measure it. “But we can suspect it in the event of blood sugar abnormalities,” says Dr. Le Goff.

Should you ask your doctor's advice?

Yes, if we take someantidiabetic drugs because their effects can be added to those of chromium, hence a risk of hypoglycemia. It is then important to closely monitor your blood sugar. Dr. Le Goff insists: “chromium is not a substitute for conventional treatment, but can reinforce it. Furthermore, as a precaution, it is better to avoid it in cases of advanced renal or hepatic insufficiency.”

Chrome: our selection of food supplements

In their formula: from picolinate de chrome (at the recommended dosage of 250 μg/day), and other components which act in synergy, including zinc and B vitamins.

  • 1. Chromium (Lab. Ino-vance). 2 tablets per day to be taken before breakfast. €14.50 for a box of 60 tablets. Pharmacies, ysonut.fr ;
  • 2. Physiomance DT2 (Lab. Therascience). 1⁄2 tablet per day. €28.90 for a box of 60 tablets, therascience.com ;
  • 3. Glyco-Stab (Lab. Ineldéa Santé Naturelle). 3 capsules to be taken in one go before lunch or dinner. €21 for a box of 90 capsules. Pharmacies, isn-sante.com.
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