Chromium
The mineral marketed for blood sugar. The form on the label changes how much reaches your cells.
Chromium supports insulin's action on blood sugar, and it is one of the more form-sensitive minerals on the market. Chromium picolinate is the most-studied form, with multiple trials looking at glucose and insulin sensitivity, while chromium polynicotinate performs similarly with fewer trials behind it. Chromium chloride, the oldest inorganic form, is absorbed at only around 2% and has largely been superseded by the organic forms above. There is no established upper limit, since supplemental doses have not been shown to cause harm at typical intakes.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| RDA | Upper limit | Source |
|---|---|---|
| 35 mcg | No UL set | UK |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| chromium picolinate | Higher | Either | Either | Likely |
| chromium polynicotinate | Higher | Either | Either | Likely |
| chromium chloride | Lower | Either | Either | Possible |
Stack Almanac tracks which chromium form you're taking, since picolinate, polynicotinate, and chloride are absorbed very differently despite sharing a label name.
Track your Chromium in Stack Almanac
Last reviewed: 2026-07-08. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.