Exercise is fundamental to a healthy life, but its effects depend on a fitness-promoting diet. Lifestyle changes that integrate these aspects are often advised to help manage metabolic syndrome and its complications. A recent experimental trial published in Nutrients examined the effect of chromium supplements and plant-based extracts that enhance its bioavailability and improve cardiometabolic markers.
Background
As people age, sedentary behavior increases, with rising fat mass and compromised glucose and lipid metabolism. This elevates the risk of metabolic syndrome, defined by at least three of several criteria: abdominal obesity, hypertension, glucose intolerance, elevated triglycerides, and low HDL cholesterol. While exercise and dietary changes can reduce risk, their impact should be carefully assessed when forming recommendations. The current study aimed to determine whether three nutrients associated with cardiometabolic risk—trivalent chromium (Cr), Phyllanthus emblica (PE), and Shilajit (SJ)—could augment an integrated weight loss program in a high-risk group.
Interventions and Nutrients
Phyllanthus emblica, also known as the Indian gooseberry, is rich in phytochemicals with antioxidant, anti-inflammatory, and cardioprotective properties. It may enhance endothelial health, reduce platelet aggregation, and lower blood glucose. Shilajit, a mineral-rich substance found in Central Asia, is believed to support stress adaptation and has antioxidant and anti-inflammatory effects. Chromium is reported to improve blood glucose control and insulin sensitivity and may influence body composition. The study explored whether combining these three could amplify their individual effects.
Study Design
The trial enrolled 166 adults with sedentary lifestyles and two or more metabolic syndrome markers. Mean age was 48.6 years; average BMI was 34.2 kg/m2. Participants engaged in a 12-week supervised program combining endurance and resistance training three days per week, with a target of 10,000 steps on non-training days and a 5% reduction in energy intake.
Participants were randomized into five groups matched for age, sex, BMI, and body composition. One group received placebo, while the other four received PE and Cr in various doses and combinations alongside SJ once daily for 12 weeks:
- PE-500: 500 mg PE
- PE-1000: 1000 mg PE
- Cr-400: 400 µg Cr with 6 mg PE and 6 mg SJ
- Cr-800: 800 µg Cr with 12 mg PE and 12 mg SJ
Key Findings
Compared with placebo, all intervention groups showed modest improvements in cardiometabolic markers, most notably at six weeks. By 12 weeks, several changes were less pronounced. Across groups, training adaptations occurred, including nearly doubled lifting volume, increased resting energy expenditure, and shifts toward greater fat and carbohydrate oxidation at rest. Resting heart rate and diastolic blood pressure declined in most groups. Aerobic capacity improved in all arms, with the Cr-400 group showing the most notable enhancement, though differences from placebo were not statistically significant, suggesting exercise and diet drove much of the benefit.
Muscular strength and endurance improved in all groups, with PE-1000 yielding greater gains, hinting at a superior effect of higher PE dosage. Fat loss occurred in all groups, while lean mass increased in the Cr-800 group compared with PE-1000 and Cr-400 at 12 weeks. At six weeks, Cr-800 showed greater fat loss and lean mass gains than placebo, but this advantage did not persist at 12 weeks. Overall, effects on body composition were small.
In terms of cardiometabolic outcomes, lipid changes mirrored those in the placebo group, reflecting exercise and dietary influence. Notable improvements were seen in glucose metabolism and insulin sensitivity with Cr-400 and PE-1000 versus placebo, with some results achieving statistical significance and others showing trends. Changes in glucose and insulin were generally modest. PE appeared to exert an anti-inflammatory effect irrespective of Cr when combined with diet and exercise. Platelet function improved with Cr-800 and PE-1000 compared with placebo, and hemodynamic markers such as flow-mediated dilation tended to improve. Caution is advised in interpreting platelet aggregation results, as the context is essential for proper interpretation.
No adverse effects were observed on blood cells, mood, quality of life, or side effects, indicating good tolerability. A non-significant uptick in dizziness occurred in the PE-1000 group. Across all groups, exercise and a healthy diet supported mood stability, energy, and the ability to perform vigorous activities.
Prior literature supports some of these findings, including PE’s effects on endothelial function and inflammation and chromium’s potential metabolic benefits. However, results across studies have been inconsistent, and chromium bioavailability remains a concern.
Conclusions
Among overweight adults at risk for metabolic syndrome, the combination of PE and Cr with SJ supplementation may modestly augment exercise- and diet-induced health changes. Higher doses (PE-1000 and Cr-800) tended to yield greater benefits, though the overall effects were small and not consistently superior to placebo. Many improvements were also observed in the placebo group, underscoring that exercise and dietary modification were the primary drivers of change. Additional validation in more diverse populations is required before definitive recommendations can be made.
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