The positive effect of chromium on blood sugar and weight
Overweight and obesity are a growing global problem that affect both quality of life and health. A substantial number of people struggle with unstable blood sugar and insulin resistance, which makes it difficult to reach satiety and leads to snacking between meals. Insulin resistance is also part of metabolic syndrome, which is considered a precursor to type 2 diabetes. According to a new meta-analysis published in the Journal of Trace Elements in Medicine and Biology, chromium supplementation appears to have a positive effect on blood sugar regulation and other parameters, including BMI (weight), waist circumference, blood pressure, triglycerides, and liver function. If you want stable blood sugar and weight loss, it's also important to ensure a sufficient protein intake with each meal, to focus on healthy fats, and to reduce carbohydrate intake.
We get energy in the form of calories from carbohydrates, fats, and protein. Among these, carbohydrates have the greatest influence on blood sugar levels that should ideally remain stable. After carbohydrate consumption, they are broken down into glucose (blood sugar), which enters the bloodstream. The pancreas then produces insulin, the hormone that allows glucose to enter the cells where it is used for energy.
However, many people suffer from insulin resistance, where the cells’ ability to absorb glucose is reduced. As a result, you don’t feel properly full and are easily tempted by high-glycemic foods like candy, cake, fries, pizza, or soda - all of which provide quick relief but cause large blood sugar fluctuations. This creates a vicious cycle, and over time, liver strain and metabolic syndrome can develop, which is also characterized by high blood pressure, elevated blood lipids (cholesterol and triglycerides), excess abdominal fat, and obesity. Metabolic syndrome is also a precursor to type 2 diabetes, which is spreading like a wildfire. Broadly speaking, metabolic syndrome and type 2 diabetes are marked by chronic inflammation and oxidative stress, which increase the risk of atherosclerosis, cellular damage, and other diseases.
It is estimated that one in four Americans has metabolic syndrome, and the condition affects around 40% of people aged 60-70 years. A similar trend is seen in our part of the world due to widespread unhealthy lifestyles.
As described, metabolic syndrome plays a crucial role in the development of cardiovascular disease and obesity. Since diet has a major influence, the researchers behind the new meta-analysis wanted to investigate chromium’s effect further, as the trace element has long been known to play a role in carbohydrate metabolism (blood sugar). They also wanted to examine how different forms of chromium supplements affect the cardiovascular system, including blood lipid profiles, blood pressure, liver function, and glycemic response.
Chromium supplements have several positive effects on cardiovascular health and weight regulation
By searching databases like PubMed, Scopus, and Web of Science, the researchers collected relevant studies published up to March 2024. The meta-analysis included 20 studies of overweight or obese participants (BMI 28–35) aged 22–60 who had been given chromium supplements for 28 to 180 days.
Overall, the meta-analysis revealed that chromium could significantly:
- Lower fasting blood sugar, indicating improved glucose uptake by cells
- Reduce weight and BMI
- Reduce waist circumference
- Lower systolic and diastolic blood pressure
- Reduce triglycerides
- Improve liver enzyme markers
According to the researchers, chromium supplementation may therefore have a beneficial effect on overweight and obese individuals. Chromium helps regulate blood sugar and addresses several metabolic disturbances associated with metabolic syndrome and type 2 diabetes.
Chromium’s role in carbohydrate metabolism
As mentioned, insulin is essential for allowing cells to absorb glucose. Chromium is also needed, as it binds (in the form of chromodulin) to insulin receptors on the cell surface. This activates an enzyme (tyrosine kinase), which greatly enhances the cell’s uptake and utilization of glucose. Chromium’s effect on blood sugar can be compared to better fuel efficiency - like “getting better mileage per gallon.”
By improving carbohydrate metabolism, chromium may also enhance the body’s ability to burn fats and proteins.
Chromium supplements
At the beginning of their meta-analysis, the researchers mention previous studies of various forms of chromium supplements, where it was seen that both the supplement quality and duration of the treatment are important. Overall, chromium supplementation for at least 12 weeks has shown a positive effect on body weight and blood lipid profiles in patients with cardiovascular diseases.
Nevertheless, studies have reported mixed results. It’s worth noting that supplements based on patented organic chromium yeast have been shown to have up to 10 times better absorption than supplements based on chromium chloride or chromium picolinate. This was demonstrated in a study conducted by EFSA (the European Food Safety Authority).
Additional advice for blood sugar control and weight loss
For many people, keeping a food diary can be useful to help them get an overview of what they eat and drink throughout the day. It’s also a good idea to read food labels and choose fresh and wholesome foods.
A good strategy for stabilizing blood sugar levels and supporting weight loss is to reduce carbohydrate intake (especially refined carbs) in order to relieve the burden on the pancreas and the liver. Also, meals should include an appropriate amount of protein, healthy fats, fiber, and acidic elements (like lemon juice or apple cider vinegar), as these can slow down carbohydrate absorption and provide a longer-lasting satiety.
References:
Vahid Monfared et al. The effect of chromium supplementation on cardio-metabolic risk factors in overweight and obese patients. A systematic review and meta-analysis of randomized controlled trials. Journal of Trace Elements in Medicine and Biology. June 2025
Maria-Nefeli Georgaki et al. Chromium supplementation and type 2 diabetes mellitus: An extensive systematic review. ResearchGate 2024
Kenneth K.Y. Ting. John Yudkin´s hypothesis: sugar is a major dietary culprit in the development of cardiovascular disease. Frontiers in Nutrition 2024
Pernille Lund. Sådan får du styr på dit blodsukker og din vægt
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