# What Have Recent Studies Revealed About the Effect of Chromium Supplements on Body Composition?
Chromium is a trace mineral that has been widely researched for its potential effects on body composition. It is commonly found in food sources like broccoli, potatoes, and whole grains, but many people also choose to take it in supplement form. In this article, we will explore the latest research on the effects of chromium supplements on body composition.
## What Is Chromium?
Chromium is a mineral that is essential for human health. It is involved in the metabolism of carbohydrates, fats, and proteins, and is required for the proper functioning of insulin, a hormone that regulates blood sugar levels. Chromium is also believed to have a role in maintaining healthy cholesterol levels and promoting weight loss.
## How Do Chromium Supplements Work?
Chromium supplements are believed to work by enhancing the action of insulin in the body. Insulin is responsible for transporting glucose from the bloodstream into cells, where it can be used for energy. Chromium is thought to increase the sensitivity of cells to insulin, allowing them to take up more glucose and use it more efficiently. This, in turn, may lead to improved body composition, as excess glucose is less likely to be stored as fat.
## What Do the Studies Say?
There have been numerous studies conducted to investigate the effects of chromium supplements on body composition. Some of the most notable findings are:
### Improved Body Composition
One study published in the journal Diabetes Technology & Therapeutics found that overweight women who took chromium supplements for 12 weeks experienced significant improvements in body composition. Specifically, they had a reduction in body weight, body mass index (BMI), and body fat percentage, and an increase in lean body mass.
### Reduced Appetite and Cravings
Another study published in the journal Nutrition Research found that participants who took chromium supplements experienced a significant reduction in appetite and cravings for sweet and high-fat foods. This may be due to the fact that chromium is involved in the regulation of serotonin, a neurotransmitter that plays a role in appetite control.
### No Significant Changes
However, not all studies have shown positive effects of chromium supplements on body composition. A study published in the Journal of the American College of Nutrition found that supplementation with chromium had no significant effect on body weight, fat mass, or lean body mass in overweight and obese adults.
## How Much Chromium Should You Take?
The recommended daily intake of chromium varies depending on age, sex, and other factors. However, most adults require between 20 and 35 micrograms per day. It is important to note that taking too much chromium can be harmful, so it is best to follow the dosing instructions on the supplement label or consult with a healthcare professional.
In conclusion, the latest research suggests that chromium supplements may have a positive effect on body composition, particularly in overweight women. However, not all studies have shown significant benefits, and more research is needed to fully understand the effects of chromium on the body. If you are considering taking a chromium supplement, it is important to do so under the guidance of a healthcare professional.