Chromium for PMS Cravings & Blood Glucose Tolerance
Did You Know Chromium is an Essential Mineral?
Chromium may not be the first mineral that comes to mind, but it plays a significant role in your health. This mineral helps regulate blood sugar levels by enhancing the action of insulin, the hormone involved in managing how your body processes and stores glucose and fat. Chromium is integral to metabolism, which is why it’s supplemented to improve glucose tolerance, improve insulin resistance and even combat cravings. It has often been studied for its potential benefits in managing conditions like PCOS and even type 2 diabetes.
Firstly, Why Do We Get PMS cravings?
A fascinating study from 2024 has taken a closer look at how our menstrual cycle affects metabolism and food preference1. Researchers compared data from the follicular and luteal phase across three cycles, and here’s what they found:
In the luteal phase (rest 1-2 weeks before menstruation), we experience metabolic changes:
1) Higher resting metabolic rate, meaning your body burns slightly more calories at rest (about a 3-7% increase), so yes – have that extra snacks
2) Higher sweet taste preference, meaning we crave more sugary foods.
3) Lower FGF21 levels, a protein with a major role in regulating metabolism. Low levels of this during the luteal phase can contribute to: increased appetite, poor appetite control, and reduced insulin sensitivity, making it harder for our bodies to regulate blood sugar.
These effects trigger a desire for quick energy sources like carbs and sugary foods. When we consume high-carb or sugary foods, our blood sugar spikes, triggering insulin release. If insulin levels become too high, blood sugar can drop too quickly, leading to a “crash”. This prompts even more cravings for sugary foods to restore blood sugar levels again. This creates a cycle of fluctuations in hunger and cravings, which can make it harder to maintain balanced eating habits.
How Does Chromium Help?
Chromium helps to stabilise blood glucose levels, which in turn reduces cravings. When blood sugar levels are more stable, the body experiences fewer fluctuations in hunger and cravings, making it easier to stick to healthy eating patterns.
Chromium is naturally present in small amounts in common foods such as broccoli, seafood, poultry, whole grains and oats. Your body requires at least 35 micrograms (µg) per day, but some people choose to supplement to maximise its proven benefits in curbing cravings and supporting better blood sugar control.
What The Research Says
Multiple studies have shown that chromium supplementation can have a positive impact on hunger, cravings, body composition, insulin resistance and blood glucose control.
- A study involving 42 women found that 8 weeks of chromium supplementation significantly reduced hunger levels and cravings compared to a placebo2
- In women with PCOS, where insulin resistance is a key metabolic factor, a study in 64 women with PCOS found that 8 weeks of chromium improved multiple markers of insulin metabolism when compared to a placebo3
- Another study in 100 women with PCOS found that chromium improved fasting glucose insulin ratio and fasting serum insulin (markers of insulin resistance and blood glucose control) compared to a placebo. In this study, chromium also significantly increased the chances of ovulation and regular menstruation by almost twofold after the fifth month of treatment4.
- Several meta-analyses have been conducted showing that generally, chromium improves markers of metabolic health.5-8
Substantiated Health Claims
I get it - there’s so much nutrition and health information online that it’s hard to know what to trust. But chromium actually has substantiated health claims for these processes 9:
- “Normal macronutrient metabolism”
- “Maintenance of normal blood glucose concentrations”
- “Contribution to the maintenance or achievement of a normal body weight
For a nutrient to achieve a substantiated health claim, it means it has credible scientific backing and approval from regulatory authorities.
Tips for Reducing Cravings Alongside Chromium
While chromium can help reduce cravings, there are a few additional tips that can help support balanced eating:
- Avoid Skipping Meals: Ensure you eat three balanced meals a day, along with healthy snacks when needed. Skipping meals can lead to drops in blood sugar, leaving you hungrier and more prone to overeating later.
- Balance Your Meals: Make sure your meals include complex carbs, healthy fats, and plenty of protein to provide sustained energy and keep you satisfied.
- Stay Hydrated: Drinking enough water throughout the day can help manage hunger and prevent cravings.
DITTO’ Cycle Supplement provides 100 µg chromium picolinate daily to help support balanced blood sugar levels and reduce cravings!
1. Malo-Vintimilla L, Aguirre C, Vergara A, Fernández-Verdejo R, Galgani JE. Resting energy metabolism and sweet taste preference during the menstrual cycle in healthy women.Br J Nutr. 2024;131(3):384-390
2. Anton SD, Morrison CD, Cefalu WT, et al. Effects of chromium picolinate on food intake and satiety. Diabetes Technol Ther. 2008;10(5):405-412.
3. Jamilian M, Asemi Z. Chromium Supplementation and the Effects on Metabolic Status in Women with Polycystic Ovary Syndrome: A Randomized, Double-Blind, Placebo-Controlled Trial. Ann Nutr Metab. 2015;67(1):42-48
4. Ashoush S, Abou-Gamrah A, Bayoumy H, Othman N. Chromium picolinate reduces insulin resistance in polycystic ovary syndrome: Randomized controlled trial. J Obstet Gynaecol Res. 2016;42(3):279-285
5. Wan S, He J, Simoes EJ, et al. Chromium supplementation to reduce cardiometabolic risk factors: A novel dose-response meta-analysis of randomized clinical trials. JACC Adv. 2023;2:100729.
6. Tsang C, Taghizadeh M, Aghabagheri E, Asemi Z, Jafarnejad S. A meta-analysis of the effect of chromium supplementation on anthropometric indices of subjects with overweight or obesity. Clin Obes. 2019;9(4):e12313
7. Fazelian S, Rouhani MH, Bank SS, Amani R. Chromium supplementation and polycystic ovary syndrome: A systematic review and meta-analysis. J Trace Elem Med Biol. 2017;42:92-96
8. Asbaghi O, Fatemeh N, Mahnaz RK, et al. Effects of chromium supplementation on glycemic control in patients with type 2 diabetes: a systematic review and meta-analysis of randomized controlled trials. Pharmacol Res. 2020;161:105098
9.European Food Safety Authority (EFSA) Journal - Chromium Related Health Claims. https://www.efsa.europa.eu/en/efsajournal/pub/1732