Metabolic Health
Chromium
Also known as: Chromium picolinate, Chromium polynicotinate, GTF chromium
Essential trace mineral for insulin function. May improve glucose uptake.
Last reviewed June 2026 · Evidence graded from peer-reviewed research, not editorial opinion. Educational only — not medical advice.
Every Chromium product we have scored
| # | Product | Score | Per serving |
|---|---|---|---|
| 1 | Thorne Chromium Picolinate | 92 A | $0.33 |
| 2 | Pure Encapsulations PureLean Satiety | 89 A | $0.88 |
| 3 | Thorne Advanced Nutrients | 88 A | $2.40 |
| 4 | Thorne Basic Nutrients 2/Day | 88 A | $0.60 |
| 5 | Thorne Basic Prenatal | 88 A | $1.23 |
| 6 | Thorne Men's Multi 50+ | 88 A | $1.87 |
| 7 | Pure Encapsulations Chromium (picolinate) 500 mcg | 88 A | $0.33 |
| 8 | Pure Encapsulations ChromeMate GTF 600 | 88 A | $0.27 |
| 9 | Pure Encapsulations Chromium (picolinate) 200 mcg | 88 A | $0.21 |
| 10 | Double Wood Chromium Picolinate Supplement | 88 A | $0.13 |
| 11 | Life Extension Optimized Chromium | 88 A | $0.11 |
| 12 | Solgar Chromium Picolinate | 88 A | $0.27 |
Scored on dose accuracy, form, label transparency and third-party testing. Per-serving cost is list price divided by servings per container. No brand pays to be listed or ranked.
Common questions
How much Chromium should I take?
The typical range is 200-1000mcg daily. Ongoing
When should I take Chromium?
With meals. Yes.
Which form of Chromium is best?
Picolinate — Most common, well-absorbed. Other forms in the catalog: Polynicotinate, Chromium picolinate, Chromium polynicotinate.
Is Chromium safe?
Commonly reported: Rare at normal doses. Serious warnings: High doses may affect kidney. High doses may stress kidneys
Which Chromium supplement scores highest?
Thorne Chromium Picolinate, at 92/100. Scored on dose accuracy, form, label transparency and third-party testing — no brand pays to be listed or ranked.
Daily target & upper limit
35 mcg / dayChromium has an established daily reference intake. See best forms, label synonyms, upper-limit warnings, and top-scoring supplements:
Chromium dosage reference →Primary uses
- Blood sugar
- Insulin sensitivity
- Carb metabolism
- Glucose metabolism
What systematic reviews concluded
Outcomes that systematic reviews of Chromium reached a verdict on: 3 with a benefit, 2 with no effect, 3 unclear. Each is quoted from a review and linked to it on PubMed. How these were read.
Reviews found a benefit (3)
“Glycemic control markers, including FPG, insulin, HbA1C, and HOMA-IR levels, significantly decrease following chromium supplementation, mainly in studies with a longer intervention period.” PMID 39541030
“Our study supports the beneficial effect of chromium supplementation on serum concentration of CRP and TNF-α, but our results showed that chromium supplementation non-significantly reduced the serum levels of IL-6.” PMID 39671146
“The results of this experiment show that chromium supplementation had a positive effect on blood sugar control and various factors including weight, BMI, SBP, DBP, triglycerides, and waist circumference, and had an effective role in improving the level of liver enzymes.” PMID 40245649
Reviews found no effect (2)
“chromium supplementation resulted in a non-significant decrease in serum levels of IL-6 (WMD = -0.63 pg/ml; 95% CI: -1.67, 0.4 pg/ml; P < 0.001).” PMID 39671146
“The meta-analysis suggests that chromium supplementation does not significantly reduce BW, BMI, WC, and FM in patients with T2DM.” PMID 37952433
Not enough to say: lipid profile; athletic performance; adverse health effects from oral chromium exposure.
1 finding from reviews in specific patient groups (such as cancer, pregnancy or surgery) is not shown here.
How it works
- Enhances insulin receptor sensitivity
- Glucose transporter activation
- Carbohydrate metabolism
Dosage
- Typical range
- 200-1000mcg daily
- Timing
- With meals
- With food
- Yes
- Duration
- Ongoing
- Special populations
- Blood sugar concerns, carb cravings
Forms
- Picolinate
- Polynicotinate
Safety
Common side effects
- Rare at normal doses
Contraindications
- Kidney disease (relative)
Products containing Chromium
Top-scoring supplements in our catalog that list Chromium on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Known interactions
Evidence notes
Essential for insulin function
Grade B: Some human trials support key claims; further confirmation needed.
Related in Metabolic Health
Check a full stack
Formulate's free interaction checker lets you paste in any combination of supplements and medications at once — every pairing flags severity, timing, and cited evidence.
Open the checkerWhere does Chromium fit in your stack?
Answer two questions and get a stack graded on research — every ingredient scored on the evidence behind it, not the marketing.
Build my stack2 questions · free · no account needed to start
Also on iPhone — get the free app
Evidence-based supplement guides, no spam
We send a short digest when new guides drop — nothing else. No affiliate pushes, no sponsored content, unsubscribe anytime.
Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Individual needs and risks vary — consult a professional before starting, stopping, or combining supplements, especially if you are pregnant or nursing, taking medication, or managing a health condition.