Benefits of cobalt

Benefits of cobalt | Absolutely everything You Need to Know

Cobalt is a mineral that is found in many foods. It is an important component of several enzymes, and it plays a role in the metabolism of fat and carbohydrates. Cobalt is also involved in the production of healthy red blood cells. A lack of cobalt can lead to anemia. Most people get enough cobalt from their diet, but some people may need supplements.

Cobalt supplements are available in tablets, capsules, and liquids. They are also sometimes given intravenously (by IV) to people who cannot take them by mouth. Cobalt supplements should be taken with food. The recommended daily allowance (RDA) for cobalt is 2-8 mcg/day for adults. Food sources of cobalt include shellfish, liver, kidney, milk, and whole grains.

What is cobalt?

Cobalt is a mineral that is found in small amounts in the body. It is an essential component of cobalamin, also known as vitamin B12. Cobalt is involved in the metabolism of fats and proteins, and it plays a role in the production of red blood cells. Cobalt deficiency is rare, but it can occur in people who do not consume enough cobalamin-rich foods or who have trouble absorbing vitamin B12 from food.

Foods with cobalt

Cobalt is an important mineral for humans and other animals, playing a critical role in the production of hemoglobin and myoglobin. Cobalt is found naturally in many foods, including dairy products, poultry, fish, nuts, and seeds. Thanks to its abundance as well as its essential function in the body, cobalt is an important part of a healthy diet.

By incorporating foods high in cobalt into your daily meals, you can ensure that your body has all the nutrients it needs to thrive. Whether you are looking to boost your energy levels or improve your overall health, a diet rich in cobalt can help to get you where you want to go. So start eating right today and enjoy all the benefits that come with having a good supply of cobalt.

(mcg) per
beef liverBeef liver and kidney47 mcg
eggEggs35 mcg
Brazil nutsNuts34 mcg
CloudberryFruit15 mcg
SpinachGreen leafy vegetables12 mcg
Cereal grainsCereal grains8.5 mcg
Kidney beansPeas/beans8 mcg
cuttlefishFish6 mcg
Bread Whole WheatWhite bread2 mcg
CarrotsRoot vegetables2 mcg
chicken breastPoultry2 mcg
hamMuscle meat0.7 mcg
Dairy products, 0.1 mcg
Milk, 0.08 mcg

Cobalt is a trace mineral essential for the synthesis of certain critical vitamins and enzymes. In order to maintain a healthy cobalt intake, it is important to understand how these needs vary between different age groups and life stages.

The recommended dietary reference intakes (DRI) for cobalt are as follows: for infants aged 0-6 months, 1 micrograms per day; for children aged 7-12 months, 2 micrograms per day; for males aged 1-3 years, 3 micrograms per day; for males aged 4-8 years, 3.5 micrograms per day; for males aged 9-13 years, 4 micrograms per day; for females aged 14-18 years, 4.5 micrograms per day; for females aged 19-30 years, 5 micrograms per day.

Females of childbearing age (ages 14-50), require slightly more – at 5 micrograms daily; pregnant women in their second and third trimesters require 6 micrograms daily; women who are breastfeeding need 8.0 micrograms per day of cobalt in order to meet their own needs and ensure adequate milk supply


Life stage groupRDAs or AIs (mcg RAE/day)Upper limits (mcg/day)
<19 years5 mcg30 mcg
>19 years6 mcg30 mcg


Life stage groupRDAs or AIs (mcgRAE/day)Upper limits (mcg/day)
<19 years7 mcg30 mcg
>19 years8 mcg30 mcg


Life stage groupRDAs or AIs (mcgRAE/day)Upper limits (mcg/day)
0–6 months1 mcgNone established
7–12 months2 mcgNone established


Life stage groupRDAs or AIs (mcgRAE/day)Upper limits (mcg/day)
1–3 years3 mcg8 mcg
4–8 years3.5 mcg10 mcg


Life stage groupRDAs or AIs (mcg RAE/day)Upper limits (mcg/day)
9–13 years4 mcg15 mcg
14–18 years4.5 mcg20 mcg
19 + years5 mcg25 mcg


Life stage groupUS RDAs or AIs (mcg RAE/day)Upper limits (mcg/day)
9–13 years4 mcg15 mcg
14–18 years4.5 mcg20 mcg
19 + years5 mcg25 mcg

Benefits of cobalt

Cobalt is an essential mineral that offers a range of benefits for human health. It is necessary for the production of vitamin B12, which is essential for red blood cell formation. Cobalt also helps to prevent anemia and supports cardiovascular health. In addition, cobalt plays a role in thyroid function and fertility. Furthermore, cobalt has shown promise in preventing cancer and promoting healthy immune function.

Cobalt is involved in several bodily functions, such as the metabolism of the body.

  • Enhances the formation of red blood cells
  • It aids in the maintenance of bone health by promoting proper development of tissue
  • It activates the white blood cell’s function
  • Helps RNA and DNA development
  • Enhances the immune system
  • Gets involved in enzymatic processes
  • Fights cancer-causing cells
  • Reduce the amount of cholesterol in the circulation
  • It aids in the formation of hemoglobin
  • Stimulates the synthesis of thyroid hormones
  • promotes the healthy functioning of the nervous system
  • Helps on the treatment of multiple sclerosis

Although more research is needed, cobalt appears to be a nutrient with many potential health benefits.

Cobalt  deficiency

Cobalt is an essential trace mineral that is needed for the proper development and functioning of the body. In particular, deficiencies in cobalt can lead to a number of adverse health effects, including neurological problems, abnormal development, anemia, and even impaired growth.

Without sufficient cobalt, various metabolic reactions become impaired and can cause significant problems. For example, one of the key roles of cobalt is to support the formation of red blood cells, so a deficiency can lead to anemia or other blood-related disorders. Additionally, this mineral is crucial for energy production and may also play an important role in bone health.

Cobalt deficiencies are relatively rare, occurring mainly in people who consume very limited diets or live in areas with nutrient-poor soil. However, identifying and correcting cobalt deficiencies is important to ensure that affected individuals receive the care and support they need to live healthy lives. Through careful monitoring and targeted supplementation, it is possible to address all aspects of a cobalt deficiency quickly and effectively. Ultimately, this will help individuals to feel their best and reach their full potential.

What are the symptoms of cobalt deficiency?

Symptoms of cobalt deficiency can include:

  • Fatigue,
  • Weakness,
  • Decreased thyroid functions
  • Anemia,
  • Problems with growth and development.
  • Mental fog
  • Slowed down the recovery process
  • Dystonia
  • Arrhythmia

In severe cases, cobalt deficiency can lead to heart problems, neurological disorders and heart failure.

You could have low cobalt levels in your body as a result of the following factors:

  • Metabolic abnormalities
  • Gut infections
  • Excess blood loss
  • Vitamin B12 insufficiency

If you think you may be deficient in cobalt, speak to your doctor or a registered dietitian to determine if you need to take a supplement.

Health Risks from too much cobalt  and Side effects

Cobalt is an element that is generally considered to be safe, with a number of positive health benefits. For example, it is essential for the production of certain vitamins and is thought to help boost energy levels and improve overall mood. Additionally, cobalt intake has been linked to decreased instances of cardiovascular disease and cancer.

However, it is important to note that too much cobalt (cobalt toxicity) in the industrial form can have negative health effects. In particular, high levels of cobalt exposure have been associated with a condition called cardiomyopathy, which causes damage to the heart muscle and disrupts its normal function. Excess cobalt intake can induce thyroid gland enlargement, increase blood sugar levels and it can cause heart muscle disease. In addition, excessive cobalt may lead to other problems such as shortness of breath, panic attacks, asthma symptoms, anxiety, increased production of red blood cells, infertility, skin rashes and neurological issues.

Clearly, it is important for individuals who are exposed to high levels of cobalt on a regular basis to take steps to minimize their risk of these harmful effects. This can be accomplished by getting adequate rest and nutrition and protecting against excessive exposure through protective gear or monitoring devices. With careful management in place, those at risk of excessive cobalt exposure can effectively minimize their health risks while still enjoying the many benefits associated with this element.

Interactions with cobalt 

The interaction between cobalt and iron is complex and has been the subject of extensive research. One major finding is that the absorption of both elements is significantly inhibited when they are consumed together. This suggests that the two nutrients compete with each other at the point of absorption in the digestive system. In addition, lower rates of absorption in the body result in decreased renal excretion of both cobalt and iron.

However, it is important to note that these effects are observed only at high doses of cobalt and iron, as the concentrations found in typical diets are much lower. Overall, these findings highlight the importance of maintaining healthy levels of both cobalt and iron in order to ensure the proper functioning of various physiological processes.

Cobalt supplements

Cyanocobalamin and methylcobalamin are the two forms of cobalt supplements. Both of these variants contain cobalt ions that are encircled by a corrin ring, similar to other cobalt-containing molecules found in the body. However, what sets these two variants apart is their different structures. The methyl group attached to methylcobalamin provides it with unique properties, including improved absorption and distribution in the body relative to its counterpart.

Additionally, methylcobalamin also contains fewer impurities than cyanocobalamin, making it a more desirable choice for many people who seek to boost their overall well-being through supplementation.

Cyanocobalamin is a synthetic form of vitamin B 12 that is not found in nature. It is commonly used in supplements because it is more stable and less expensive than other vitamin B 12 supplements. Cyanocobalamin is converted into methylcobalamin or adenosylcobalamin, which are the two active forms of vitamin B12 in humans. Methylcobalamin is important for DNA synthesis, while adenosylcobalamin is involved in energy production. Vitamin B12 deficiencies can lead to anemia and neuropathy. Cyanocobalamin supplements are used to treat these conditions.

Methylcobalamin is a type of vitamin B 12 found in natural sources such as seafood, meat, eggs, and milk. While methylcobalamin has many benefits, it is often overshadowed by another form of vitamin B12, namely cyanocobalamin. This is largely due to the fact that cyanocobalamin has a higher absorption rate and is retained better by your body than methylcobalamin. Indeed, a recent study revealed that nearly 50% of people absorbed more cyanocobalamin than 44% of the same amount of methylcobalamin.

Another study showed that cyanocobalamin is less effective and more quickly excreted from the body than other forms of B12, such as methylcobalamin. While these findings may seem concerning at first glance, it is important to remember that vitamin B 12 levels should be maintained through a healthy and balanced diet in addition to any supplements. And whatever form of B12 you choose, always consult your doctor or healthcare provider beforehand to ensure that it is right for you and your individual needs.

Final Thoughts

Cobalt is a trace mineral that is essential for good health. It is involved in the production of red blood cells and helps to maintain a healthy nervous system. While cobalt deficiencies are rare, they can cause serious health problems.

Dietary recommendations for cobalt vary depending on age and other factors, but generally speaking, adults should aim to consume between 2-8 micrograms of cobalt per day. Good sources of cobalt include dark green leafy vegetables, legumes, nuts, and seeds. In conclusion, cobalt is a vital nutrient that plays an important role in many aspects of human health.


It is an important trace mineral that plays a key role in several biological processes within the human body. Primarily, it is required for the proper functioning of various enzymes and hormones. For example, cobalt helps to stabilize red blood cells and aids in the production of hemoglobin.

Additionally, cobalt is necessary for the synthesis of vitamin B12, which is vital for maintaining immune function and healthy brain function. Overall, it is a critical element for optimal health and well-being, as it helps to regulate crucial processes throughout our bodies.

Coffee is one source of dietary cobalt, though the amount varies depending on the type of beans and brewing method used. For example, Robusta coffee beans generally contain more cobalt than Arabica beans, and espresso has a higher concentration of cobalt than drip coffee. While the amount of cobalt in coffee is relatively low, it is still a good source of this important nutrient.

While the body only needs a small amount of cobalt, it is important for several bodily functions. Cobalt helps to produce red blood cells and keep them healthy. It also helps to convert vitamin B12 into its active form. Some studies have also shown that cobalt can help to improve brain function and cognitive performance.

While there is no official recommended daily intake of cobalt, most experts agree that we need between 2-8 micrograms per day. Good food sources of cobalt include dark leafy greens, legumes, nuts, and dairy products. You can also get your daily dose of cobalt by taking a supplement.

Cobalt is a mineral that is essential for human health. It is found in small amounts in many foods, including meat, poultry, fish, and dairy products. However, some foods are particularly rich in cobalt and can be a good source of this nutrient. These include leafy green leafy vegetables, such as kale and spinach; legumes, such as lentils and beans; nuts and seeds; and whole grains.

Cobalt is also found in certain fruits and vegetables, such as apricots and potatoes. In addition, many fortified foods, such as breakfast cereals and some types of bread, are also good sources of cobalt. While most people get enough cobalt from their diet, those who eat a vegetarian or vegan diet may need to pay special attention to ensuring that they get enough of this nutrient.

By NutriWins team

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