Gender | Age | Intake |
---|---|---|
18 years and older | Male | 0.1-1.2 mg/day |
18 years and older | Female | 0.1-1.2 mg/day |
This trace element makes up a major part of vitamin B12. In the human body, it is found in liver, pancreas, adrenal glands, kidneys, thyroid gland and lymph nodes.
Being a part of B12, cobalt participates in breaking up carbohydrates, fats, and proteins. It stimulates synthesis of amino acids and maintains proper functioning of immune system, nervous system, cells, and pancreas. It promotes intestinal absorption of iron, digestion of protein, and synthesis of muscle protein.
In order to have enough cobalt in the body, you have to make sure that you consume enough vitamin B12. As a rule, people get adequate amounts of cobalt from a balanced diet.
Deficiency of cobalt occurs in people suffering from chronic gastritis, duodenal ulcer, and other long-term illnesses. Its lack increases risk of having diseases of endocrine system and blood circulation.
Taking high amounts of this mineral for a long time can decrease men’s fertility and affect heart.
Fish, seafood, green leafy vegetables, liver, eggs, oats, and nuts are the richest and most digestible sources of cobalt.
You will hardly need to take cobalt supplements. Usually the amount you get from the diet is sufficient and not harmful.