When to take Chromium | PlanYourVitamins.com

What is chromium good for?

Short answer: Chromium has potential benefits for diabetes, blood sugar levels and blood pressure.

Chromium is one of the lesser known but still essential minerals that we require in order to live, as it plays a vital role in blood sugar regulation through the hormone insulin.

Chromium is available in several foods such as fish, shellfish, meat, nuts, grains, certain vegetables, and above all, brewer's yeast. Despite its seemingly wide availability, it is thought that up to 90% of Americans are deficient in chromium to some degree.

Benefits for blood sugar and insulin regulation

Research shows that chromium supplementation helps to regulate blood sugar levels for people that suffer from diabetes, as this condition causes them to have difficulty producing enough insulin, as well as making it harder for them to put the insulin they do produce to good use, which results in a buildup of glucose in the bloodstream. Findings suggest that chromium could potentially reduce the amount of insulin injections that diabetics need.

Benefits for blood pressure levels

Some animal studies have also shown that chromium helps lower blood pressure levels, although further research is needed regarding this effect in humans.

When should I take chromium?

Short answer: Chromium is best taken with breakfast, or with the first meal of the day.

For maximum absorption, it is generally advised to take chromium with a meal. Also, as it is known to potentially interfere with sleep, chromium is best taken early in the day in order to avoid any disruption to your sleep schedule, such as with with breakfast.

What does chromium combine well with?

Short answer: Chromium has been shown to work well together with grape seed extract, L-carnosine, magnesium, vitamin B3 and vitamin B7.

Chromium with biotin, for diabetes

Both chromium and biotin, also known as vitamin B7, play vital roles in regulating carbohydrate metabolism, and research suggests that a combination of chromium and biotin significantly improves blood sugar levels in people that suffer from type 2 diabetes.

Chromium with niacin, for blood sugar & cholesterol levels

Chromium has also been found to work well with niacin, also known as vitamin B3, by working together to increase the body's absorption of chromium and lower blood sugar and cholesterol levels.

Chromium with grape seed extract, for cholesterol levels

Chromium has been tested together with grape seed extract, and one study found that over the course of a two-month period, the combined supplementation of chromium and grape seed extract was much more effective at lowering LDL cholesterol levels than when the supplements were taken individually.

Chromium with magnesium, for insulin sensitivity

Similar results were found when chromium was taken together with magnesium, as insulin resistance decreased significantly when both were combined, compared to when the supplements were taken separately.

Chromium with L-carnosine & cinnamon, for diabetes prevention

Also worth mentioning is a study that involved a four-month treatment using a combination of chromium, L-carnosine and cinnamon in obese or overweight people diagnosed with pre-diabetes.

The study concluded that this combination was effective at improving blood sugar levels, inflammatory markers, and overall levels of fat-free mass, showing promising potential as a treatment for the prevention of diabetes.

What are natural sources of chromium?

If you are interested in achieving your daily chromium intake through your diet, rich sources of chromium include:

Brewer's yeast
Mussels
Beef
Wine
Grape juice
Chicken
Broccoli
Green beans

Chromium data sources & further reading

Last updated by Asklepios on 30th January, 2025