Chromium is sold for blood sugar and weight loss. EFSA is not convinced it is essential; the US still sets an adequate intake. Effects in trials are small.
Calculator Official intake Study doses Best form Safety Sources
No official value
EFSA found no convincing evidence that chromium is essential, so it set no intake value. It also found no adequate data to set a safe limit.
AI (adequate intake)
| Men 18-50 | 35 µg |
|---|---|
| Men 51+ | 30 µg |
| Women 18-50 | 25 µg |
| Women 51+ | 20 µg |
| Pregnancy | 30 µg |
| Breastfeeding | 45 µg |
Safe upper limit: not set
No safe limit set: no harm has been linked to high intakes, but data are limited.
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
200-1,000 µg a day
A Cochrane review of 9 trials (622 people) tested 200 to 1000 µg chromium picolinate a day. A later meta-analysis of 21 trials (1,316 people) found about 0.75 kg more weight loss than placebo, mostly in trials of 12 weeks or less with 400 µg a day or less. The authors call the clinical value uncertain.
No single dose
A meta-analysis of 28 trials found lower fasting glucose and HbA1c in people with type 2 diabetes, but results varied hugely between trials. The NIH notes the clinical value is unclear and that chromium does not help blood sugar in healthy people. Do not replace diabetes treatment with it.
Asbaghi O et al. 2020 · NIH Office of Dietary Supplements 2026
No best form
Why: Labels list elemental chromium, which is what to compare. Chromium picolinate is the form in most weight-loss trials.
Labels list elemental chromium. Chromium picolinate is about 12% chromium by weight.
Broccoli, whole grains, meat, potatoes, grape juice. Amounts vary with soil and processing.
Can add to the effect of diabetes medicines; check with your doctor.
No harm has been linked to high intakes, but data are limited. People with kidney or liver disease should be careful.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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