Does chromium help to reduce body fat?

The biological roles of chromium in the body

Chromium is an essential trace element, meaning that it is involved in various physiological reactions, but must be supplied externally in order to be present in the body.

In particular, chromium contributes to the normal metabolism of macronutrients (carbohydrates, lipids, proteins) and the maintenance of normal blood sugar levels.

Biologically, chromium is involved in carbohydrate metabolism by influencing the body's sensitivity to insulin (1). Insulin is a central hormone in the regulation of blood glucose.

This mechanism promotes better glycaemic balance, which can have an impact on body weight management.

In addition, by participating in the metabolism of lipids and carbohydrates, chromium potentially influences the way in which the body mobilises or stores its energy reserves, particularly in the form of fat.

Chromium and body fat: what the studies say

Because of its involvement in macronutrient metabolism, there is growing interest in the link between chromium and the reduction of body fat.

Studies into chromium and its effects

Some clinical studies suggest that chromium, particularly in the form of picolinate, may have a modest effect on body composition.

For example, a 2013 meta-analysis of 11 clinical trials, published in Obesity Reviews, reported an average weight loss of around 1.1 kg in participants supplemented with chromium picolinate, an average of 0.5 kg more than in the placebo group (2).

Other studies have noted a slight reduction in body fat and, in some cases, preservation of lean body mass, but always in a context where the participants were following a low-calorie diet combined with regular physical activity.

Another recent analysis (up to March 2024), including 20 trials in overweight or obese subjects, showed a slight reduction in weight, BMI and abdominal circumference, as well as a modest effect on body fat (3).

So, although chromium does not contribute directly to increasing lipolysis (fat burning), several studies show a moderate but statistically detectable effect on reducing body fat, probably by an indirect mechanism.

Potential mechanisms of action of chromium

The effects of chromium on body composition could be explained by its influence on the regulation of insulin, a key hormone in energy metabolism.

Chromium is thought to be involved in the functioning of a complex known as glucose tolerance factor (GTF), which promotes the binding of insulin to its receptor and improves intracellular signalling of this hormone (4).

This mechanism allows glucose to enter cells more efficiently, helping to reduce blood sugar peaks after meals and the quantities of insulin secreted in response.

Excess insulin in the body is known to encourage the storage of fat in adipose tissue (5).

By helping to regulate blood sugar and insulin levels more finely, chromium is thought to help reduce fat synthesis.

At the same time, keeping blood sugar levels stable would also help to limit cravings, which can lead to excessive food intake and therefore an increase in body weight.

In short, chromium is not a direct fat burner. On the other hand, it could be part of an overall weight-loss approach, providing metabolic support.

However, it is essential that this approach is based on the usual fundamental pillars: a balanced diet, reduced calorie intake and physical exercise.

Supplementation to increase chromium intake

Food supplements containing chromium and other minerals

Chromium is found naturally in various foods in the form of trivalent chromium, particularly in offal, eggs, seafood, wholemeal cereals and certain fruits and vegetables.

However, for certain people whose diet is unbalanced or lacking in natural sources of chromium, targeted supplementation may be considered to increase intakes.

Discover the Crominex ® 3+ dietary supplement, formulated from trivalent chromium and enriched with various ingredients to optimise its action.

For a more global approach to micronutrition, chromium can also be incorporated into formulas containing several essential minerals.

This type of supplement is particularly relevant in situations that tend to increase the need for minerals, notably low-calorie diets that may be restrictive or intense physical activity, both of which are common in weight-loss programmes.

Discover the MultiMineral Complex food supplement, which provides various essential minerals in effective doses and in the most bioavailable forms.

Formulas specifically targeting weight loss

Certain combinations of ingredients can be sought to act on other levers involved in weight loss.

Chromium can be combined with active ingredients targeting blood sugar regulation by stimulating the natural secretion of GLP-1 (glucagon-like peptide-1).

GLP-1 is a hormone naturally produced by the digestive system at mealtimes. Its role is to alert the pancreas to the arrival of nutrients, so that it can prepare to produce insulin if necessary.

Within the body, GLP-1 also influences the rate at which the stomach empties and the transmission of satiety signals to the brain. This could play a part in regulating food intake (6).

Discover the GLP-1 Booster Formula, which contains chromium and ingredients studied for their potential ability to stimulate the natural production of GLP-1.

From a slimming perspective, other formulas more directly aimed at managing body fat may also be of interest.

Discover the Advanced Fat Burner formula, a complex combining chromium, inulin and plant extracts studied in the context of weight control.