Thorne Chromium Picolinate Review
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Tier 4 · Rank 5
Tier 4 · Emerging. A promising mechanism or animal data, with thin human evidence so far. Rank 5 within Tier 4 for Blood Sugar; 43 of 47 overall. Tiers run from 1, the strongest evidence, to 5. How we grade →
Evidence ⓘ
15 /100
How strongly the evidence says this product works: human studies count most, then real reviews, then our biohacker panel.
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Study, Trial or Testing Result Summary
Members Only55 human studies · 28 improved
55 human studies28 improved11 no effect36,408 people studied
Chromium is taken here at 1000 micrograms a day, a full dose that matches the amount used in several trials. In people with type 2 diabetes, a large pooled comparison of 170 trials ranked chromium best among vitamins and minerals for lowering fasting blood sugar and insulin resistance, though the certainty of that evidence was low [1]. A pooling of 28 trials found fasting sugar fell by about 19 points, with lower long-term blood sugar and insulin resistance [2]. Another pooling of 13 trials found fasting sugar fell by about 29 points and total cholesterol dropped slightly [3]. In 180 adults with diabetes, 1000 micrograms of chromium picolinate daily for 4 months lowered long-term and fasting blood sugar compared with placebo [4]. In a 6-month trial of 73 adults with diabetes, 63 percent improved insulin sensitivity compared with 30 percent on placebo [5]. In women with polycystic ovary syndrome, pooled trials showed lower insulin resistance and lower blood fats [6]. However, an older pooled analysis found no effect in people without diabetes, and some trials in metabolic syndrome found no benefit. No customer reviews could be counted for this product. Animal and cell studies are never counted.
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- In a pooled comparison of 170 trials with 14,223 people with type 2 diabetes, chromium ranked best of all vitamins and minerals for lowering fasting blood sugar and insulin resistance, though the evidence was low to very low certainty.Comparative effects of vitamin and mineral supplements in the management of type 2 diabetes in primary care: A systemati…
- In a pooled comparison of 79 trials with 5,501 women with polycystic ovary syndrome, chromium improved blood fat levels, antioxidant capacity and a reproductive hormone, but it was not singled out for blood sugar and several other markers did not differ from placebo.The effectiveness of nutritional supplements in improving polycystic ovary syndrome in women: a systematic review and ne…
- In a pooled comparison of 41 trials with 2,362 women with polycystic ovary syndrome, chromium lowered fasting insulin and insulin resistance versus placebo, and also lowered triglycerides and total cholesterol.Comparison of nutritional supplements in improving glycolipid metabolism and endocrine function in polycystic ovary synd…
- In 10 trials with 683 women with polycystic ovary syndrome, chromium lowered fasting insulin, cholesterol, triglycerides, inflammation and oxidative stress and raised insulin sensitivity versus placebo, and lowered insulin resistance more than a med.Therapeutic effects of chromium supplementation on women with polycystic ovarian syndrome: A systematic review and meta-…
- In 15 trials with 618 people, chromium did not change blood sugar or insulin in people without diabetes, and results in people with diabetes were inconclusive, with only one Chinese study showing benefit.Glucose and insulin responses to dietary chromium supplements: a meta-analysis.
- In 10 trials with 509 people with type 2 diabetes, chromium modestly lowered long-term blood sugar (HbA1c) but did not significantly change fasting blood sugar or blood fats versus placebo.Effect of Chromium Supplementation on Blood Glucose and Lipid Levels in Patients with Type 2 Diabetes Mellitus: a System…
- In 6 trials with 351 women with polycystic ovary syndrome, chromium lowered insulin resistance but did not change fasting blood sugar or fasting insulin, and testosterone levels rose.Chromium supplementation in women with polycystic ovary syndrome: Systematic review and meta-analysis.
- Pooling 13 trials in people with type 2 diabetes using 42 to 1,000 micrograms daily for 30 to 120 days, chromium lowered fasting glucose by about 29 mg/dL and total cholesterol by about 6.7 mg/dL.[Chromium supplementation in patients with type 2 diabetes and high risk of type 2 diabetes: a meta-analysis of randomiz…
- Pooling 7 trials in women with polycystic ovary syndrome, chromium lowered body mass index, free testosterone and fasting insulin (in larger studies), but did not change total testosterone, hormone levels or hair growth score.Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis.
- Pooling 28 trials in people with type 2 diabetes, chromium supplements lowered fasting blood glucose by 19 mg/dl, long-term blood sugar (HbA1c) by 0.71%, insulin and insulin resistance compared with controls.Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-a…
- In 15 trials of people with type 2 diabetes taking 200 to 1000 micrograms of chromium daily, diastolic blood pressure and an oxidative stress marker fell, but body weight index, systolic blood pressure and liver enzymes did not change.Effects of chromium supplementation on blood pressure, body mass index, liver function enzymes and malondialdehyde in pa…
- In a review of 14 studies, chromium reduced inflammatory markers in 12, but only three were human studies and their results were conflicting, so evidence in people with diabetes remains unclear.Potential roles of chromium on inflammatory biomarkers in diabetes: A Systematic.
- A review of randomized trials in people with type 2 diabetes using 50 to 1000 micrograms of chromium daily for 2 to 6 months found lower fasting glucose, insulin, long-term blood sugar and insulin resistance, mainly in longer studies.Chromium supplementation and type 2 diabetes mellitus: an extensive systematic review.
- In 180 adults with type 2 diabetes, taking 1000 mcg of chromium picolinate daily for 4 months lowered average blood sugar (HbA1c) and fasting and two-hour glucose compared with placebo, while also lowering insulin and total cholesterol.Elevated intakes of supplemental chromium improve glucose and insulin variables in individuals with type 2 diabetes.
- In 166 sedentary adults with risk factors for metabolic syndrome taking 400 or 800 mcg of chromium with plant extracts for 12 weeks alongside exercise and diet, some measures such as blood vessel function, insulin sensitivity and blood fats improved more than placebo, though evidence was modest and mostly seen at 6 weeks.Effects of 12 Weeks of Chromium, Phyllanthus emblica Fruit Extract, and Shilajit Supplementation on Markers of Cardiomet…
- In hypercholesterolemic children, low-dose chromium polynicotinate or policosanol lowered cholesterol only when combined with glucomannan fiber over eight weeks, while chromium with starch alone had no lipid-lowering effect.Low dose chromium-polynicotinate or policosanol is effective in hypercholesterolemic children only in combination with g…
- In 92 adults with type 2 diabetes, 500 mcg of chromium picolinate daily for 4 months kept insulin resistance from rising and lowered the inflammation marker TNF-alpha, but fasting blood sugar, average blood sugar, and cholesterol did not change significantly.The effects of chromium and vitamin D3 co-supplementation on insulin resistance and tumor necrosis factor-alpha in type …
- In women with polycystic ovary syndrome, 1000 mcg of chromium picolinate daily for six months reduced insulin resistance and BMI and increased the chance of ovulation and regular periods compared with placebo.Chromium picolinate reduces insulin resistance in polycystic ovary syndrome: Randomized controlled trial.
- In 73 adults with type 2 diabetes taking 1000 mcg of chromium picolinate daily for 6 months, 63% responded with better insulin sensitivity compared with 30% on placebo; baseline insulin sensitivity was the main predictor of response.Phenotype of subjects with type 2 diabetes mellitus may determine clinical response to chromium supplementation.
- In obese adults with metabolic syndrome, 1000 mcg of chromium picolinate daily for 16 weeks did not improve insulin sensitivity, blood lipids or inflammation compared with placebo.Chromium picolinate does not improve key features of metabolic syndrome in obese nondiabetic adults.
- In adults with type 2 diabetes, 1000 mcg of chromium picolinate daily for three months shortened the QTc heart rhythm measure compared with placebo.Chromium supplementation shortens QTc interval duration in patients with type 2 diabetes mellitus.
- In 60 overweight adults without diabetes, a drink with 250 mcg of chromium picolinate and amino acids taken with a carbohydrate meal lowered the rise in blood sugar compared with placebo.A novel nutritional supplement containing amino acids and chromium decreases postprandial glucose response in a randomiz…
- In 54 overweight women with polycystic ovary syndrome, 200 mcg of chromium picolinate plus 1000 mg of carnitine daily for 12 weeks lowered weight, fasting blood sugar, insulin, insulin resistance, and triglycerides and LDL cholesterol more than placebo.Effects of Chromium and Carnitine Co-supplementation on Body Weight and Metabolic Profiles in Overweight and Obese Women…
- In 46 adults with fatty liver disease, 400 mcg of chromium picolinate daily for 3 months lowered triglycerides, insulin, insulin resistance, and inflammatory markers compared with placebo, without changing fasting blood sugar or HbA1c.A pilot study of the effects of chromium picolinate supplementation on serum fetuin-A, metabolic and inflammatory factor…
- In 40 adults with newly diagnosed type 2 diabetes, 3 months of chromium-enriched brewer's yeast lowered fasting blood sugar and long-term blood sugar control markers more than placebo yeast, and also reduced cholesterol and triglycerides.Beneficial effect of chromium supplementation on glucose, HbA1C and lipid variables in individuals with newly onset type…
- In 37 adults with type 2 diabetes taking a med drug, 1000 mcg of chromium picolinate daily for 6 months improved insulin sensitivity and average blood sugar and reduced weight gain and belly fat compared with placebo.Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type …
- In 32 adults with metabolic syndrome, 600 mcg of chromium with magnesium and zinc daily for 24 weeks did not change blood sugar, lipids, or blood pressure compared with placebo, though C-reactive protein fell more than with placebo.Effects of zinc, magnesium, and chromium supplementation on cardiometabolic risk in adults with metabolic syndrome: A do…
- In 26 healthy young adults, 220 mcg of chromium nicotinate daily for 90 days did not change fasting blood sugar, insulin, or cholesterol compared with placebo overall.Effects of chromium supplementation on fasting insulin levels and lipid parameters in healthy, non-obese young subjects.
- In 24 overweight adults with binge-eating disorder, 600 mcg of chromium picolinate daily for 6 months improved blood sugar control compared with placebo, but the higher 1000 mcg dose did not.A Double-Blind, Randomized Pilot Trial of Chromium Picolinate for Overweight Individuals with Binge-Eating Disorder: Eff…
- In college wrestlers, 200 mcg of chromium picolinate daily for 14 weeks did not change body composition or performance beyond training alone or placebo.Chromium picolinate effects on body composition and muscular performance in wrestlers.
- In 8 active men during intermittent high-intensity exercise, adding 400 mg of chromium picolinate to a carbohydrate drink did not improve running endurance beyond the carbohydrate drink alone.Effects of carbohydrate and chromium ingestion during intermittent high-intensity exercise to fatigue.
- In Tunisian adults with type 2 diabetes, 400 mcg of chromium daily for 6 months reduced a marker of lipid oxidation by about 14%, but blood sugar and HbA1c did not change significantly.Potential antioxidant effects of zinc and chromium supplementation in people with type 2 diabetes mellitus.
- In adults with type 2 diabetes and higher blood sugar, 1000 mcg of chromium daily for 6 months lowered markers of oxidative stress compared with placebo, while in euglycemic adults the effect ran in the opposite direction.Antioxidant effects of chromium supplementation with type 2 diabetes mellitus and euglycemic subjects.
- In women with polycystic ovary syndrome, 200 mcg of chromium picolinate daily improved blood sugar control compared with placebo, but did not improve ovulation or hormone levels.Effect of chromium supplementation on insulin resistance and ovarian and menstrual cyclicity in women with polycystic ov…
- In people with pre-diabetes, a daily tablet containing chromium picolinate with Ilex paraguariensis and white mulberry for three months lowered fasting glucose and triglycerides and improved insulin resistance compared with placebo.Ilex paraguariensis, white mulberry and chromium picolinate in patients with pre-diabetes.
- In adults with type 2 diabetes on a med, adding a supplement containing chromium picolinate, berberine, and hesperidin for 12 weeks lowered HbA1c and fasting blood sugar more than a med alone, and reduced markers of lipid peroxidation.Read the study on PubMed (34371883) →
- In adults aged 40 to 60 with uncontrolled type 2 diabetes, 200 mcg of daily chromium added to regular medication over four months lowered average long-term blood sugar and fasting blood sugar more than medication alone.A comparative study to assess the use of chromium in type 2 diabetes mellitus.
- In 70 patients with metabolic syndrome and impaired glucose tolerance taking 300 mcg of chromium-enriched yeast daily in a placebo-controlled trial, resting heart rate fell, but blood sugar, blood fats and other lab markers did not change.Chromium Supplementation Reduces Resting Heart Rate in Patients with Metabolic Syndrome and Impaired Glucose Tolerance.
- In 65 people with abnormal blood sugar taking a seaweed extract with chromium picolinate for 6 months against placebo, fasting and after-meal blood sugar, HbA1c and insulin resistance improved, and markers of inflammation dropped.Ascophyllum nodosum and Fucus vesiculosus on glycemic status and on endothelial damage markers in dysglicemic patients.
- In 59 adults at high risk of type 2 diabetes taking chromium picolinate for 6 months against placebo, blood sugar, insulin levels, insulin resistance and other measures did not improve.Chromium effects on glucose tolerance and insulin sensitivity in persons at risk for diabetes mellitus.
- In 44 healthy adults taking 200 mg of chromium daily for 8 weeks in a double-blind crossover trial against placebo, blood sugar control and blood fat levels improved, with higher good cholesterol and lower triglycerides, though total cholesterol did not change.Effect of chromium supplementation on glucose tolerance and lipid profile.
- In 43 men with diabetes taking chromium supplements for 4 months each in a double-blind crossover trial, fasting blood sugar, blood fats and blood sugar response to a meal were not changed compared with placebo.Effects of chromium and yeast supplements on carbohydrate and lipid metabolism in diabetic men.
- In 16 healthy older adults over 28 days, chromium alone did not change blood sugar, but chromium taken with nicotinic acid lowered glucose tolerance and fasting glucose.Evidence for synergism between chromium and nicotinic acid in the control of glucose tolerance in elderly humans.
- In 13 healthy young men, a single meal with 400 or 800 mcg of chromium picolinate produced a lower blood sugar rise overall, which was only borderline significant, and a clear reduction in most responders.Effects of acute chromium supplementation on postprandial metabolism in healthy young men.
- In 12 normal-blood-sugar adults, bread made with chromium-enriched yeast produced a smaller rise in blood sugar after eating than white bread, though the study had no placebo group.Cr-enriched yeast: beyond fibers for the management of postprandial glycemic response to bread.
- In 10 adults with non-insulin-dependent diabetes, 200 mcg of trivalent chromium daily for 6 weeks did not significantly change glucose tolerance or fasting insulin compared with placebo.Effect of inorganic chromium supplementation on glucose tolerance, insulin response, and serum lipids in noninsulin-depe…
- In 8 women with symptoms of low blood sugar, 200 mcg of chromium daily for three months eased symptoms and raised their lowest blood glucose readings after a glucose load in a double-blind crossover study.Effects of supplemental chromium on patients with symptoms of reactive hypoglycemia.
- In 8 people with human immunodeficiency virus on antiretroviral therapy, taking 1000 mcg of chromium picolinate daily for 8 weeks raised insulin sensitivity by about 25% on a clamp test, with some liver function abnormalities reported.Chromium picolinate for insulin resistance in subjects with HIV disease: a pilot study.
- In a case-control study of 4,443 Chinese adults, people with the highest blood chromium levels had about 42% lower odds of having newly diagnosed type 2 diabetes than those with the lowest levels.Inverse Association of Plasma Chromium Levels with Newly Diagnosed Type 2 Diabetes: A Case-Control Study.
- In a 23-year study of 3,648 young American adults, those with the highest chromium levels in their toenails were 20% less likely to develop metabolic syndrome than those with the lowest levels.Chromium exposure and incidence of metabolic syndrome among American young adults over a 23-year follow-up: the CARDIA T…
- People with type 2 diabetes had plasma chromium levels about 33% lower than healthy volunteers and urinary chromium almost double, suggesting chromium losses in diabetes.Chromium homeostasis in patients with type II (NIDDM) diabetes.
- In 20 young adults with type 2 diabetes, serum chromium was significantly lower than in 20 non-diabetic controls.Zinc, copper, iron, and chromium concentrations in young patients with type 2 diabetes mellitus.
- Urinary chromium excretion rose as pregnancy advanced, and in nine late-pregnancy women it usually fell after an intravenous glucose test, suggesting diet may not meet the higher chromium needs of pregnancy.Urinary chromium excretion during pregnancy and its relationship with intravenous glucose loading.
- In an uncontrolled 1992 report of 2,365 people with age-related conditions, most who received chelation therapy with chromium and antioxidants had good results, but chromium could not be assessed alone.Antioxidant therapy in the aging process.
- In five obese women with polycystic ovary syndrome, 1000 mcg of chromium picolinate taken without diet or activity changes improved how well their bodies cleared glucose by about 38 percent.Chromium picolinate improves insulin sensitivity in obese subjects with polycystic ovary syndrome.
Review Totals and Summary
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Biohacker Summary
Members Only0 of 10 recommend it
0 of 10 biohackers on our panel recommend it
Seven of the ten panelists spoke about chromium, and most of them recommend or use it, mainly for blood sugar control and insulin sensitivity. Four recommend it outright, including for insulin resistance and better body composition, while three stay neutral and call its effect on blood glucose mild or mention it only in passing. Chromium picolinate is the form named most often, and the doses given are a couple hundred micrograms for insulin sensitivity and 1000 micrograms as damage control after too many carbohydrates. Panelists take it when they plan to eat extra carbs or sugar, and one pairs it with vanadium and bitter melon extract for blood sugar. One warns against taking it for weight loss, calling the effect weak and debatable, and the same person stopped taking it after using it years ago.
See all 7 biohackers →Hide the biohackers
Ben Greenfield · Chromium · neutral
- Mentions chromium as a secondary ingredient in blood sugar control products, along with vanadium and bittermelon extract.
- Ben Greenfield asks if the Chromax tablet, which contains chromium picolinate, is designed to help with insulin sensitivity.
- Ben mentions chromium as a primary ingredient in his supplements company's blood sugar control product, along with vanadium and bitter melon extract.
- Uses chromium picolinate, found in the ChromaX component of Active H2, for improved insulin sensitivity, blood glucose control, and a metabolism spark.
- Mentions that chromium is used to stabilize blood sugar.
- Lists Chromium as a micro-nutrient that, if deficient, can hinder fat loss.
- Mentions chromium as one of the most significant micronutrients whose deficiency can prevent fat loss.
- Mentions chromium as beneficial for not just blood sugar but also postprandial triglycerides, based on studies in Japan.
- He notes that Chromium only helps with sugar cravings for a listener experiencing constant food cravings.
- Mentions chromium as a supplement that can be used for carbohydrate cravings.
Thomas DeLauer · Chromium · recommends
- Suggests chromium as a bonus add-on for insulin resistance, noting that it directly activates GLUT4 transporters, increasing their production independently of insulin, which is valuable for insulin-resistant tissue.
- Recommends chromium picolinate as a runner-up for blood sugar regulation, explaining it helps insulin receptor sensitivity, making the receptor receive signals from insulin better, even at doses of a couple hundred micrograms.
- Warns against taking chromium picolinate specifically for weight loss, stating that while it's an essential mineral and can help with glucose control, its impact on weight loss is weak and clinically debatable, with better effects achievable from other compounds like caffeine.
- Used to take chromium picolinate back in the 1980s but no longer does.
- Recommends 1000 micrograms of chromium for damage control after consuming too many carbohydrates, as it improves the activation and number of glute Fork transporters, which suck up glucose from the bloodstream.
- Recommends chromium picolinate at 400 micrograms for high blood sugar, citing a study that showed a decrease in glucose and hba1c, particularly in men.
- Suggests adding a little bit of chromium on carbohydrate days to help utilize carbohydrates better and prevent glucose intolerance.
- Recommends taking chromium to help with carbohydrate utilization.
- Mentions that chromium supplementation could potentially be helpful for mitigating glucose spikes.
- Recommends using 500 to 1000 micrograms of chromium to help with carbohydrate metabolism.
Siim Land · Chromium · recommends
- Recommends chromium as a mineral that can lead to better body composition.
- Would take chromium for pre-diabetes.
- States that chromium, a mineral, helps with blood sugar.
- Considers Chromium a 'pretty good' supplement due to evidence supporting its role in blood sugar regulation, cholesterol metabolism, and body composition through enhanced insulin sensitivity, and has personally used it as a bodybuilding supplement.
- Recommends chromium picolinate for metabolic health, stating it is most beneficial for insulin sensitivity.
- Used to take chromium in the past but no longer does, as he has already tested most supplements.
- States that Chromium has significant evidence for blood sugar regulation, cholesterol metabolism, and body composition through increased insulin sensitivity. He has taken it in the past as a bodybuilding supplement for muscle growth and considers it a good supplement.
- Recommends supplementing chromium if sweating a lot from daily sauna use and not getting enough from the diet, as it is one of the biggest minerals lost in sweat.
- Notes that chromium picolinate helps with cholesterol.
- Observes that the guest's chromium levels are pretty elevated, and they considered if it was from stainless steel cooking, but he wouldn't worry too much about it, suggesting it could be from food.
Dave Asprey · Chromium · recommends
- Mentions chromium as something one might take after getting off an airplane, in a hypothetical future scenario where devices are proactive.
- Suggests trying chromium for controlling blood sugar.
- States that when he is going to eat more carbs than advisable, he will take chromium to blunt his blood sugar spike.
- Says he takes chromium when he eats sugar to block glycation.
- States he uses chromium.
Dr. Mark Hyman · Chromium · recommends
- Mentions that chromium may be helpful for people with insulin resistance and that he uses it in his practice.
- States that chromium, usually found in a multivitamin, is important for blood sugar regulation, insulin sensitivity, and detoxification.
- Mentions using chromium for blood sugar.
- Mentions chromium as one of many nutrients that can be helpful for insulin resistance.
- Recommends chromium as helpful for insulin resistance and regulating blood sugar.
- States that chromium is critical for regulating blood sugar.
- Mentions chromium as a micronutrient that plays a role in modulating the integrity of bone marrow cells.
- Lists Chromium (picolinate) 500 mcg by Pure Encapsulations as a product available.
Dr. Eric Berg · Chromium · neutral
- Notes that a med depletes chromium.
- Notes that high glucose and insulin resistance cause a loss of chromium, and recommends taking this mineral as a supplement to help protect against developing these conditions.
- Recommends chromium as one of the best natural remedies for insulin resistance.
- States that chromium is really good for insulin resistance.
- Recommends chromium picolinate as a supplement to support the beta cells of the pancreas that produce insulin, thereby helping with insulin resistance.
- Recommends chromium, a trace mineral, to help with blood sugars.
- Recommends chromium for enhancing insulin and its role as a cofactor in insulin production, making it important for blood sugar regulation and preventing cholesterol buildup in arteries.
- Notes that nutritional yeast has chromium, which is really good for blood sugars.
- Recommends taking chromium for blood sugar regulation, noting that it supports insulin resistance and makes insulin more sensitive, thereby reducing insulin levels.
- Recommends chromium to improve insulin sensitivity.
Andrew Huberman · Chromium · neutral
- Mentions chromium as having a mild effect on blood glucose.
- Lists Chromium as a supplement.
- Notes that chromium has been shown in 29 studies to have a minor effect on reducing blood glucose.
- Mentions Chromium in a list of ingredients.
RAL Summary
Members OnlyTier 4 for Blood Sugar
Human studies, mainly in type 2 diabetes, support chromium for lowering blood sugar and insulin resistance, but there are no counted reviews, so it stays at the emerging tier.
- Emerging: not enough evidence to rank higher yet.
Where the evidence disagrees: 11 of the 55 human studies found no effect.
More Details
Members OnlyBody systems · Combine with · Possible side effects
Body systems: Endocrine system, Metabolic system, Cardiovascular system
Possible side effects: No major side effects reported.
Supplement Facts
Chromium 500 mcg
Supplement Facts
Serving Size 1 Capsule(s)
Servings Per Container 60
Amount Per Serving% Daily Value
| Chromium | 500 mcg |
Other ingredients: Microcrystalline Cellulose, Hypromellose, Leucine, Silicon Dioxide.
Directions: Suggested use: Take 1 capsule one to two times daily or as recommended by your healthcare practitioner.
Barcode (UPC) 693749255024 · Label source: NIH label database · Report a label change
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Graded November 5, 2026 by the Reverse Age Lab evidence engine, from human studies, real reviews and our biohacker panel. How we grade. Is this medical advice? No. Rala organizes the published evidence; go over any change with your doctor, especially if you take meds.
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