Understanding What are the side effects of taking chromium?

October 5, 2025 •

4 min read

While trivalent chromium is an essential trace mineral, the role of supplemental chromium remains controversial, and for many people, the potential for side effects outweighs any proven benefits. It is crucial to understand what are the side effects of taking chromium before starting supplementation.

Quick Summary

Chromium supplements can cause common side effects like insomnia, headaches, and mood changes. High doses may lead to severe complications, including kidney or liver damage. Interactions with medications are also a risk.

Key Points

Common Side Effects: Mild symptoms like headaches, insomnia, mood swings, and gastrointestinal upset are frequently reported.
Serious Risks: High doses or long-term use can lead to serious health complications, including damage to the kidneys and liver.
Not All Chromium is the Same: The trivalent chromium (Cr III) in supplements differs from the toxic hexavalent chromium (Cr VI) found in industrial pollutants.
Drug Interactions: Chromium supplements can dangerously lower blood sugar in those taking diabetes medications like insulin and can interfere with thyroid hormone absorption.
Who Should Avoid It: Individuals with pre-existing kidney or liver disease, psychiatric conditions, and those who are pregnant or breastfeeding should not take chromium supplements without a doctor's guidance.
Limited Evidence of Benefits: The scientific evidence supporting the health benefits of supplemental chromium is conflicting and, in many cases, weak.

What is Trivalent Chromium?

Chromium exists in several forms, but the one found in supplements and food is trivalent chromium (Cr III), which is considered safe for humans at appropriate intake levels. This differs significantly from hexavalent chromium (Cr VI), a toxic industrial pollutant linked to cancer and severe health issues. Trivalent chromium is an essential trace mineral that helps the body use carbohydrates, fats, and proteins. However, the human body only requires a small amount, which most people get from food sources like whole grains, broccoli, and egg yolks.

Common Side Effects of Chromium Supplements

For many individuals, taking supplemental chromium, particularly at higher doses, can lead to a range of noticeable side effects. While generally mild, these symptoms can be bothersome and affect daily life. Some of the most frequently reported issues include:

Cognitive and Mood Changes: Users may experience irritability, mood swings, anxiety, and even cognitive dysfunction. These effects suggest an impact on brain chemistry, and for those with pre-existing psychiatric conditions like depression or schizophrenia, chromium might exacerbate symptoms.
Gastrointestinal Upset: Bloating, upset stomach, nausea, and diarrhea are common gastrointestinal side effects, especially with certain forms like chromium picolinate.
Sleep Disturbances: Insomnia and other sleep disturbances have been linked to chromium supplementation.
Headaches: Headaches are another commonly reported side effect associated with chromium intake.
Allergic Reactions: In rare cases, individuals can experience allergic reactions, particularly those with a pre-existing chromate or leather contact allergy. Symptoms include skin rashes, swelling, and itching.

Severe Side Effects and Risks

While less common, certain serious side effects have been reported, particularly with high doses, long-term use, or in individuals with pre-existing health conditions. These risks are why healthcare providers often recommend against chromium supplementation unless specifically indicated and monitored.

Kidney and Liver Damage: High doses and prolonged use of chromium supplements have been linked to damage to the kidneys and liver. This is a serious concern, and people with pre-existing kidney or liver disorders should avoid taking chromium supplements entirely. There have been documented cases of renal failure in individuals taking high doses of chromium picolinate.
Hematological Issues: High intake has been associated with blood disorders, including anemia (low red blood cell count), hemolytic anemia (the rupture of red blood cells), and thrombocytopenia (low blood platelet count).
Interaction with Medications: Chromium can significantly affect blood sugar levels, which is a major concern for people with diabetes. Taking chromium supplements alongside insulin or other diabetes medications can cause blood sugar to drop too low (hypoglycemia). It can also interfere with the absorption of thyroid hormones like levothyroxine.

Who Should Avoid Chromium?

Certain populations should exercise extreme caution or avoid chromium supplements altogether due to increased risks. These include:

Individuals with Kidney or Liver Disease: As high doses can cause damage, these individuals should not take chromium supplements.
Those with Psychiatric or Behavioral Conditions: Due to its effect on brain chemistry, chromium might worsen conditions such as depression or anxiety.
People with Diabetes: Because of the risk of hypoglycemia and interactions with medication, diabetic patients should only use chromium under strict medical supervision, if at all.
Pregnant and Breastfeeding Individuals: The safety of taking chromium supplements during pregnancy and breastfeeding has not been established, and it is best to avoid it unless directed by a doctor.
Anyone with an Allergy to Chromates: Individuals with this specific allergy should not take chromium supplements, as it can trigger an allergic reaction.

Comparative Table: Common vs. Severe Chromium Side Effects


Aspect	Common Side Effects	Severe Side Effects (High Dose)
Symptom Profile	Headaches, insomnia, mild mood changes, gastrointestinal upset like bloating or diarrhea.	Kidney and liver impairment, anemia, thrombocytopenia, severe cognitive dysfunction.
Dose	Can occur even at lower or therapeutic doses in some sensitive individuals.	Associated with high doses or prolonged use.
Risk Factors	Can happen to anyone, but incidence may increase with dosage.	Significantly higher risk for those with pre-existing kidney, liver, or psychiatric conditions.
Severity	Generally mild and resolve after stopping the supplement.	Can be serious, potentially life-threatening, and may require medical intervention.
Underlying Mechanism	Mild, temporary disruptions to metabolism or brain chemistry.	Organ damage from excessive mineral accumulation or interference with bodily functions.

Conclusion

While the market is flooded with chromium supplements, the evidence supporting their widespread use is weak, and the American Diabetes Association does not recommend them for blood sugar control. For most healthy individuals, dietary chromium intake is sufficient. Given the potential for a range of side effects—from mild headaches and mood changes to severe kidney and liver damage—exercising caution is prudent. High doses or long-term use carry significant risks, especially for those with underlying health issues. Before considering any chromium supplement, it is essential to consult a healthcare provider to weigh the potential, albeit often minimal, benefits against the very real risks. For more in-depth information, you can consult the National Institutes of Health's Office of Dietary Supplements webpage on chromium.

Frequently Asked Questions

Trivalent chromium (Cr III), the form found in supplements and food, is generally considered safe at appropriate intake levels. However, high doses or long-term use can lead to adverse health effects, particularly in sensitive individuals or those with underlying conditions.

Yes, high doses of chromium supplements have been linked to kidney damage, especially with long-term use. People with pre-existing kidney disease are at a higher risk and should not take chromium.

Chromium supplements can cause side effects such as mood changes, irritability, anxiety, and insomnia. These effects may be more pronounced in individuals with existing psychiatric conditions.

Yes. Chromium can interact with several medications, most notably diabetes drugs (like insulin and metformin) and thyroid hormones (like levothyroxine), potentially causing dangerous side effects.

Cr III is the essential trace mineral found in foods and supplements, while Cr VI (hexavalent chromium) is a toxic industrial pollutant that is hazardous to human health.

People with kidney or liver disease, psychiatric conditions, chromate/leather contact allergies, diabetes (unless medically supervised), and those who are pregnant or breastfeeding should generally avoid chromium supplements.

The evidence for chromium's effectiveness in weight loss is mixed, with most studies showing only a small, insignificant effect. Any potential benefits likely do not outweigh the associated risks.