Chromium (Picolinate)

What is Chromium?

Chromium is a trace mineral that plays a vital role in how your body handles carbohydrates, fats, and proteins, especially by improving insulin sensitivity and supporting healthy blood glucose levels (6). Chromium picolinate is a bioavailable form of chromium bound to picolinic acid, which enhances absorption (5). Long considered an essential nutrient, questions are being raised about this and its status is currently being debated (10). 

Why Do Outdoor Adventurers Need Chromium Picolinate?

When you’re on the trail, your body demands a steady flow of energy, especially if your fuel of choice includes complex carbs like oats, dried fruits, and trail mix. Chromium supports blood sugar regulation and helps your cells respond to insulin, reducing the likelihood of energy crashes during prolonged activity (1,2). It may also play a role in appetite regulation and supporting lean body mass, both of which are beneficial on extended hikes where nutrition needs to be efficient and targeted (3). 

Dietary Sources of Chromium?

Chromium is found in small amounts in a variety of foods, including whole grains, broccoli, green beans, potatoes, apples, bananas, and beef. However, soil depletion and food processing can significantly reduce its presence in the modern diet and levels in plant foods are notoriously inconsistent (4,9).

What’s the Best Form of Chromium For Hikers?

Chromium picolinate is the most widely researched and bioavailable form of chromium, consistently outperforming other forms like chromium chloride, chromium nicotinate, chromium yeast, and chromium naturally found in food when it comes to absorption and biological activity (3,5,7). While chromium chloride is often used in basic multivitamins, it has poor bioavailability – with absorption rates sometimes below 2%.

Chromium nicotinate and chromium yeast offer slightly improved absorption but lack the consistent results seen with chromium picolinate in both animal and human studies (7). 

Picolinate is bound to picolinic acid, a naturally occurring compound that enhances mineral uptake in the intestines, making it the most efficient way to ensure your body actually uses the chromium you consume – crucial when every nutrient counts on the trail.

Key Information About Chromium Picolinate

Deficiency Stats

True chromium deficiency is rare, but marginal deficiency – where intake is insufficient to meet optimal metabolic function – is more common, particularly in physically active people or those consuming high-carb or highly processed diets (4). Ageing and anaerobic exercise may also increase chromium requirements as more is excreted in the urine rather than being absorbed (8,9).

Why Optiventure Has 0.05mg amount of Chromium Picolinate

We’ve included 0.05mg (50 micrograms) of chromium picolinate in Optiventure AM to support healthy glucose metabolism, energy regulation, and performance – without overstepping the body's needs or crossing into megadose territory. It’s the ideal baseline to complement a wholefood-heavy trail diet and lend extra support during physically demanding days. 

References

1. Martin, J., Wang, Z. Q., Zhang, X. H., Wachtel, D., Volaufova, J., Matthews, D. E., & Cefalu, W. T. (2006). Chromium picolinate supplementation attenuates body weight gain and increases insulin sensitivity in subjects with type 2 diabetes. Endocrine Practice, 12(3), 251–260.
2. Bahijiri, S. M., Mira, S. A., Mufti, A. M., & Ajabnoor, M. A. (2000). The effects of chromium supplementation on glycemic control in patients with type 2 diabetes. Nutrition Research, 20(5), 661–670.
3. Vincent, J. B. (2003). The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent, and muscle development agent. Sports Medicine, 33(3), 213–230.
4. Anderson, R. A., Bryden, N. A., & Polansky, M. M. (1992). Dietary chromium intake: Freely chosen diets, institutional diets, and individual foods. Biological Trace Element Research, 32(2), 117–121.
5. Olin, K. L., Stearns, D. M., Armstrong, W. H., & Keen, C. L. (1994). Comparative retention/absorption of 51chromium (51Cr) from 51Cr chloride, 51Cr nicotinate, and 51Cr picolinate in a rat model. Trace Elements and Electrolytes, 11(4), 182–186.
6. Anderson, R. A. (1998). Chromium, glucose intolerance and diabetes. Journal of the American College of Nutrition, 17(6), 548–555.
7. Anderson, R. A., Bryden, N. A., & Polansky, M. M. (2004). Comparison of acute absorption of commercially available chromium supplements. Journal of Trace Elements in Medicine and Biology, 18(2), 183–187.
8. Lukaski, H. C., Bolonchuk, W. W., Siders, W. A., & Milne, D. B. (1996). Effects of chromium supplementation on body composition, strength, and urinary chromium loss in athletes. Medicine and Science in Sports and Exercise, 28(11), 1391–1397.
9. National Health and Medical Research Council (NHMRC), Australian Government Department of Health and Ageing, & New Zealand Ministry of Health. (2006). Nutrient Reference Values for Australia and New Zealand: Chromium. Eat For Health.
10. Vincent, J. B. (2017). New evidence against chromium as an essential trace element. The Journal of Nutrition, 147(12), 2212–2219.https://doi.org/10.3945/jn.117.255646
11. National Institutes of Health, Office of Dietary Supplements. (2024, July 12). Chromium: Fact sheet for health professionals [Fact sheet]. U.S. Department of Health and Human Services. https://ods.od.nih.gov/factsheets/Chromium‑HealthProfessional/