Chromium Picolinate for Weight Loss – How To Use It

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Chromium Picolinate is a mineral that aids in blood sugar control (among many other things), and is commonly used to help control blood sugar and boost weight loss. It will, however, be more effective when used alongside these other fat burning strategies.

Only very small amounts of chromium are needed in the body. But, as they are vital for health it is known as an essential trace element.

Uses for Chromium Picolinate

Chromium picolinate can have these medical benefits alongside weight loss, but must only be used alongside advice from a professional). You should never self treat any other disorders with this supplement. For that you need to see your doctor first.

In this post we will only be focusing on the reasons why chromium picolinate is used as a supplement in the thriving health and fitness industry. And, also with a view to boosting weight loss, increasing energy levels, and its role in anti aging.

We will also be looking at some scientific studies to find out if it actually does help for weight loss specifically.

Chromium Picolinate and Weight Loss

bathroom scales

So here’s the deal.  Most people have blood sugar dips and troughs every now and then. It’s only natural and can heave many causes.

One of the culprits of this problem is the hormonal changes that occur during the female monthly cycle. This is when you may start craving with abandon refined carbohydrates and sugary treats, and have no idea why.

The good news is, we really can’t help it. These cravings are real, and are down to the dips in serotonin which can happen during premenstrual hormone fluctuations. This has the side effect of making you crave carbohydrates for the simple fact that they are the building blocks of that much needed serotonin.

Punishing yourself only makes matters worse!

For many, along with this feeling of lack of self control, comes a feeling of guilt that leaves you even more depressed.

It can be a vicious cycle that is hard to break. This can lead to a reliance on the serotonin boost delivered by SUGAR! And, then (as if that wasn’t bad enough) the whole host of new problems that come along with a high sugar diet in itself.

But. you can find ways to deal with this problem at its root cause. And, this is where you may find chromium picolinate to be helpful in getting your sugar cravings under control.

It has been shown in studies that chromium can help hunger levels and fat cravings, leading to slightly reduced body weight.

How to Keep Blood Sugar Stable

bowl of porridge

The other solution to this (alongside the potential support of chromium picolinate supplementation) is to keep blood sugar levels stable throughout the day by eating low GI meals little and often.

However, this can be a problem for most of us (not just hormonal females) because our modern diet is littered with refined carbohydrates and other unhealthy simple sugars. Combine this with not enough fiber and nutrients from fruits, vegetables and wholegrains and it can all end in up in a blood sugar disaster.

That is why diet is crucial and should always be your number one priority.

A healthful plant based diet filled with lots of plant proteins, antioxidants and detoxifying foods will make a big difference to blood sugar. It will also blast those sugar cravings, ultimately boosting fat loss.

plant based meal plans

The hidden sugars in food

According to new statistics, as of 2015 the average person consumes around 32 teaspoons of sugar a day! These sugars are mostly hidden in fast and processed foods.

Lets face it, sugar is everywhere and hidden in SO many foods. Even unlikely savory foods can contain high amounts of sugar. It has been called one of the most psycologically addictive substances on earth.

The problem is, the body was not designed to metabolise the huge amounts of refined sugars that we consume in our modern diet. In fact, we can only safely metabolise around 7 teaspoons a day. Any more and we may be storing up ill health.

All this is also dependent on other lifestyle factors of course. For instance, if you’re a body builder (or do lots of exercise in general), then you are likely burning those excess sugars off if you eat them in moderation.

If you have high amounts of muscle mass on your body, then this will also help to mop up excess sugars from the bloodstream too.

Sugar Addiction 

eating sugar

The term sugar addiction has been thrown about a lot these past few years. But, new research suggests that it’s not the sugar that’s addictive, rather the temporary ‘high’ from the serotonin boost.

Our bodies get used to that boost, so therefore we feel we need it in order to feel good.

You will often find that even those who claim they’re not a sweet toothed person who never eats cakes and deserts, are probably in reality still consuming way over the recommended 7 teaspoons a day. And, these are usually hidden in unsuspecting savory foods.

In fact, the average hamburger from a fast food joint could be loaded with over 2 TEASPOONS OF SUGAR!

And other processed foods such as fruit juices, breads, processed meats, and most condiment sauces will all be packed with sugar too, so beware.

Hidden Sugar in your Cupboard

If you open up your kitchen cupboard and properly checked out ingredients lists on all your food products, you would most likely find sugar hidden absolutely everywhere.

And, even more frustrating is the fact that sugar is not always labelled as just ‘sugar‘. There are in fact around 56 different chemical names and types of sugar on the market, and many times they are totally unidentifiable.

Stressful yes, but if you are on a healthy diet plan then you will be steering clear of these unhealthy sugars naturally.

Substituting sugar with REAL food

The solution to a diet too high in sugars is to always buy your food in its most whole and close to nature form as possible. This foods include:-

  • Fruits
  • Vegetables
  • Wholegrain pasta
  • Brown rice
  • Granary breads
  • Wholegrain breakfast cereals (you may need to check sugar content with these). Check out this protein rich muesli and these fabulous quinoa breakfast bowls for inspiration.
  • Organic butters
  • Plain yogurts of soy or coconut (you can add healthier brown rice syrup, date or maple syrup, or fresh fruit for sweetness).
  • Pulses
  • lentils
  • Good quality oils such as olive, coconut, flax, sunflower and sesame.
  • Unsalted nuts and seeds.

All of these contain only a minimum (if any) added sugars, and will give you a full array of nutrients, protein, fiber and amino acids.


What Happens to Sugar in the Body?

When you eat sugars (or any refined carbohydrates such as refined flours, rice, bread and pasta) they are broken down rapidly by the body and absorbed into the bloodstream. This process causes a rapid and fast blood sugar rise.

This sugar rise causes the brain to signal an insulin release from the pancreas to mop those sugars up. They are then transport them into the liver and muscles where they can be stored for energy. Or, more often than not (unless burnt off for energy in the form of a workout) they are stored as fat.

Unfortunately, this will usually be dangerous belly fat.

This was a good thing once upon a time when we were living in caves and didn’t know where our next meal was coming from. But, it’s not good to be having these reactions many times a day at every meal, and a low sugar diet will help to negate this.

Insulin Resistance

This occurs when the body is bombarded on a continual basis with too much sugar. The cells eventually fail to respond to the insulin being pumped out and become insulin resistant.

This leads to the body being unable to clear sugar from the bloodstream effectively. This is VERY DANGEROUS and can lead to type 2 diabetes, metabolic syndrome, obesity, and a whole host of other potentially life threatening diseases.

How to SLOW down a food’s sugars

Eating unrefined and low GI foods such as wholegrains, whole fruits and vegetables, nuts, seeds and pulses all release their sugars slowly into the bloodstream. This will help to keep your blood sugars on an even keel for hours, and reduces those dreaded sugar cravings that can lead to over-eating.

An easy way to quickly assess a food’s GI value (which is the rating for the amount of sugar it contains – the lower the better) is to think of it like this: If something is in its whole form, for example, a boiled potato in its skin, then this is going to have a much lower GI than potatoes that have had their fibrous skins removed and then mashed.

Let your body do the work

Why? Because the mashing process in itself has broken the food down. And, this is usually the job that your mouth, stomach and intestines are designed to do.

But in this scenario, the hard work has already been done. Therefore, your body doesn’t have to do anything and can absorb those sugars quickly – too quickly in fact, and very unnatural.

These sugars are then released almost instantly into your bloodstream, promoting an unnatural blood sugar spike that causes a high insulin release. Rather than slowly, over a longer more sustained period through the digestion process.

Fruit juice – not as healthy as you think!

fresh;y squeezed orange juice

This same reasoning holds true for everything you consume. For instance, fruit juice has a MUCH higher GI value than eating the whole fruit.

This is because its had the fiber taken out in the juicing process. And, even if your juice contains the pulp, it is still only marginally better as that pulp has also been broken down too!

It is also very easy to consume 10 oranges in record time when they are in juice form. But, you could never consume 10 whole oranges within minutes if you were to eat the whole fruit one after the other (unless you’re some kind of eating competition champ).

Sugar spike!

Doing this would be way to much fruit sugar (fructose in particular) for your body to deal with in one hit. It would cause a big sugar spike, therefore promoting fat to be laid down.

Just think about how easy it is for this to happen when you drink fruit juices – especially in high amounts. Always mix them with water to help negate these problems.

Eat ‘whole’ foods in their natural form

Refined flours, pastas, rice, and all sweet products will have the same effects on blood sugar. But, the sugars in whole foods are released much more slowly because they haven’t had their fibers broken down, or nutrients processed out of them.

So in essence, it is the process of the body having to do the hard work of breaking down the food that makes it lower GI. Thus giving you a steady release of energy, and stopping those uncontrollable cravings.

This is why NOT all calories are created equal

baked potato with cheese

Armed with this knowledge, it is easier to understand the concept of not all calories being created equal.

Take the mashed potatoes versus the boiled in their skin potatoes. Both have the same calories gram for gram, but their different cooking and processing methods means their sugars are released differently.

The mash, being higher GI, will cause the body to not only more readily lay down those sugars as fat, but also this faster processing will cause those sugars to ‘burn off’ more quickly. This will encourage hunger to strike again fast, ultimately leading to the over consumption of calories over-all.

Eating boiled, new potatoes in their skins are the lowest GI way to consume potatoes. Failing that, leave skins on when you roast or bake, and be sure to eat them.

Chromium Rich Foods

There are certain foods that contain chromium (though these wouldn’t be in the high amounts found in a supplement. But, they are still well worth adding to your diet for their other amazing health benefits.

Also, the nutrients in real food are well absorbed into the body in a more natural way than supplementation form. This is why DIET is always the biggest contributor to health, and certain natural supplements may just help to boost it as an extra boost.

Plant based chromium containing foods:-

  • Broccoli
  • Green beans
  • Wholegrains
  • Potatoes
  • Brewers yeast
  • Bananas
  • Grape juice
  • Apples

Non plant based chromium containing foods:-

  • Seafood
  • Liver
  • Milk and Dairy products

Benefits and Side Effects of Chromium Picolinate 


Recent studies suggests chromium picolinate has the abilities to augment insulin action. This therefore helps to control blood sugar better in those with glucose intolerances and insulin resistance.

Slowing down the release of sugars into the blood is one of the major cornerstones of health in general. It will also help with your weight loss efforts and overall body fat reduction.


blood glucose diagram


Chromium may also help those those who suffer severe sugar cravings. It was shown in this study over 8 weeks, that 600 micrograms of chromium daily significantly reduced carbohydrate cravings. And, the best results were seen in those with the greatest cravings.

The recommended daily intake is between 50-200 micrograms to maintain health. But, higher doses of up to 1000 micrograms can be used with certain medical conditions under professional supervision ONLY.

Cinnamon and chromium for weight loss

You will find in certain chromium supplements that cinnamon is also added to help lower blood sugar alongside the chromium.

There is a very good reason for this, as this  particular spice has been shown in studies to help with weight loss.

Cinnamon has SO many other amazing health benefits, such as being a powerful antioxidant, anti fungal and anti ager. This makes it worth using it in powdered form as often as possible. Either in baking or sprinkled onto cereals and yogurts.

Grind your own cinnamon

The best advice would be to buy your own ceylon cinnamon sticks and grind them yourself to add to your breakfast, smoothies, or in baking.

Always be sure to buy ceylon cinnamon and not cassia, as this is healthier. Most supermarket ground cinnamon will be the cheaper cassia variety. The problem is, you can’t tell the difference when it is pre-ground, which is why it’s advisable to grind your own.


man with good skin

You may be wondering how all this ties in with anti aging, and the answer is quite simple. Sugar is VERY aging, just like sunshine and smoking. Every time you have blood sugar spikes and troughs, this accelerates your aging process more and more by shortening your precious telomeres.

Telomeres are strands of DNA that shorten as you get older through the simple effects of time. But, mostly through the oxidative damage of the above factors. Take these out of the equation (along with adding in lots of antioxidant rich foods) and you will vastly slow down the aging process. It’s just simple science.

How much chromium Picolinate can I take?

You may want to experiment to find the dosage that works for you, especially if you are using it to control sugar cravings.

Chromium Picolinate should not be taken without breaks for more than 8 weeks at a time. And, never more than instructed on the bottle.

Always make sure (as with any supplements) that you buy from a reputable brand for a good quality, controlled product that actually works.

Potential Chromium Picolinate Side Effects

It may not be safe for everyone to supplement with chromium picolinate. And, you should always consult with your doctor before taking these supplements if you have any the following conditions:-

  • Kidney or liver disease
  • Insulin dependent diabetes
  • Allergy to leather
  • Mental illness
  • Thyroid disorder
  • Certain steroid medications
  • Pregnancy
Clickable Image

Recommended dose: Up to 1000 micrograms daily.

Always buy from a trusted chromium picolinate brand that doesn’t use unethical methods of production, OR fill their products with synthetic chemicals, fillers or artificial preservatives.

weight loss program


Although chromium picolinate isn’t proven to directly cause negligible weight loss when used alone, it can however help to keep your blood sugar stable. This in turn may help with your weight loss efforts when combined with a healthy, whole food diet and exercise.

No one product will ever make you lose negligible amounts of weight on a long term basis if you do not sort your diet and exercise out.

Obviously, a good diet and exercise plan will keep you healthy and within a good BMI range for life.

Use chromium and all other weight loss aids as a tool alongside other lifestyle changes and they will ultimately work a lot better for you.

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15 thoughts on “Chromium Picolinate for Weight Loss – How To Use It”

  1. Thanks for sharing this vital information. I had no idea how much-hidden sugars are in products we use on a daily basis. WoW, it’s something to really watch in order to avoid the things you spoke of in your post, such as obesity, pre-diabetes, etc….I will try some Chromium Picolinate just to protect myself. Would it be advisable to take it as a preventative measure?

    1. Hi there, thanks for reading, I’m glad my article was helpful to you. I would say you should probably only use Chromium Picolinate if you either are already suffering from those diseases OR if you are already overweight and you have strong sugar cravings.

      This is the main reason it is used,to help stop the cravings which in turn could make you over eat and in turn lead to those diseases. So do you see where I’m going here, you only need it if you have these problems.

      Having said that, most people could benefit from A B-vitamin complex in today’s stressful world and many of those already contain small amounts of chromium which is probably all you would need.

  2. Great educational Post. I wasn’t aware of chromium picolinate.
    I am aware of sugar issues and of the past 3 years have reduced sugar intake. I still eat fruit and the occasional sweet (When you kids, it’s hard not to).

    Did you know mindfulness practices also reduce telomere shortening?

    1. Hi there, thanks for reading and glad you found it informative. I think it’s fine to have some sugar, in fact we can have 5-7 teaspoons a day without it being too detrimental so I wouldn’t worry too much if you only have a little. And yes, I know about the mindfulness and meditating and try to do it every day. Also, yoga is another practice that helps shorten telomeres. Fantastic!

  3. I must admit that every time I see Chromium Picolinate on the shelves of the supermarket or a Vitamin Store, I am curious about it. Even though I have never taken the time to research it, I believed that it was just a trace mineral with little or no benefit. The information in this post has certainly cleared up my curiousity. Now that I know how beneficial this is, I will be purchasing Chromium Picolinate. Do you have to take it with a multivitamin?

    1. Hi Carol, yes we do only need a trace amount of Chromium Picolinate, but some people are still lacking. Firstly I would recommend that you check your multivitamin as you mat find you already have it in that (though not all of them add it).

      If not, I would only recommend a supplement (which will be a much higher amount than your RDA from a multivitamin if you either have one of the diseases mentioned in the post OR you have a quite a bad sugar addiction going on and need support while trying to cut it out.

      Using high doses without these reasons will probably have no benefit, or so far has not been proven to have any benefit.

  4. Hello Stefanie,

    I just happened to stumble upon your page when searching for ways to help my friend lose weight. He’s been using a lot of supplements and it seems to be working, but I don’t think its healthy for him.

    I like how you have natural ways to reduce weight! He is about 5 feet 11 and weighs about 190lbs. What kind of exercise do you recommend while supplementing his diet?


    1. Hi there and thanks for reading my page. As for your friend, I would need to know ,ore information, like what supplements he is actually taking? I could probably tell you straight away whether they are any worth taking or not and if they are healthy. Also, as for exercise I would say to definitely do some kind of weight bearing like gym work, boxing, circuit training or anything that builds muscle, because the more muscle you have on your body the quicker you will burn calories even at rest.

      Please feel free to reply with more information if you would like me to go more in depth

  5. Hi Stefanie,

    I did not know that wholegrain, whole food and vegetable can slow down the process of releasing sugar into the bloodstream. Good idea actually, this way, it will trick your mind by not letting you feel hungry and at the same time you can still eat less.


    1. Hi Kien, yes there are lots of tips and tricks to help you lose weight and I always think it is not any one thing but a combination of a lot of things that culminate together to keep your weight down. Obviously healthy food and exercise have to be involved as well. Yes I will check out your page, thanks. You may also find helpful my post on Top 20 Fast Fat Burning Foods

  6. Glad the article has helped you to understand something you were unaware of. I personally take chromium to help me to stop craving sugar at certain times of my menstrual cycle and it definitely seems to help, especially alongside a low GI diet. Find out more about eating low GI in this post

  7. What an informative article! I was diagnosed with Type 2 Diabetes about a year ago and have been fortunate to have it under control without needing insulin. I still crave sugar and high-carb foods like bread, pasta, chips, etc. I am going to give chromium picolinate a try to see if it helps with my cravings. Thank you for this information.

    1. Hi Suzanne, I’m sorry to hear you have been diagnosed with type 2 diabetes, but how fantastic you have it under control naturally. It has in fact, been proven now that diabetes can be cured through diet alone and you are evidence of that.

      We treat people a lot in the clinic where I work for this issue and diet and chromium picolinate are a part of that treatment. And honestly, most of them end up way healthier than they have ever been in their lives!

  8. Such a great post. I’ve been adopting a very low sugar diet, and it feels so freeing. I never realized how much sugar was in everything I ate until I stopped eating it. The first week, it felt terrible. Honestly, it was a horrible feeling not having sugar. The second week, I started to feel more clarity in thought, losing some weight, and a better outlook in life.

    Honestly, life with a low sugar diet is a great life. I never realized that there was an average of 32 teaspoons of sugar a day hidden in food. Crazy.

    My daily vitamins have Chromium Picolinate in it already, and I agree, it’s a great supplement.

    1. Hi there, that’s awesome you have managed to give up sugar. It really can be like going cold turkey when you first do it, I know as I had the same thing happen to me. I was literally shaky, irritable and couldn’t sleep. Crazy isn’t it, for something that we have always believed to be so normal. Just goes to show how poisonous it is.

      I’m glad you find chromium picolinate useful for this; I didn’t know about it when I first went sugar free as I’m sure it would have helped my symptoms a lot.

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