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Cobalt Daily Intake

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.

Useful Properties

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.

Cobalt Deficiency

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.

Cobalt Side Effects

Taking high amounts of this mineral for a long time can decrease men’s fertility and affect heart.

Cobalt Absorption

Fish, seafood, green leafy vegetables, liver, eggs, oats, and nuts are the richest and most digestible sources of cobalt.

Recommendations

You will hardly need to take cobalt supplements. Usually the amount you get from the diet is sufficient and not harmful.


Top 10 Foods Highest in Cobalt

  • Squid
  • Eggs
  • Liver
  • Cod
  • Tuna
  • Soy beans
  • Nuts
  • Spinach
  • Broccoli
  • Oats