Cobalt is a micromineral that is a key part of the vitamin B12 molecule. Like vitamin B12, this nutrient is essential for the formation of the genetic information carriers - deoxyribonucleic acid (DNA) and ribonucleic acid (RNA). In this article I will be discussing this nutrient in greater detail and providing you with a summary of its main functions, the best food sources, the recommended daily allowances (RDAs) and the potentially adverse effects of consuming too much or too little.
1) DISCOVERY:
Vitamins B
Awareness of cobalt dates back to 1400 BC when it was used to colour glass and glazes blue. It was officially discovered in 1735 by the Swedish chemist George Brandt when he proved that a pigment he found in copper ore contained this new element.
2) FUNCTION:
Since cobalt is part of vitamin B12 its functions are exactly the same. It assists in the absorption of vitamin B9 and helps improve mental function. It also helps the body produce a number of important substances including DNA and RNA (which both carry important genetic information), melatonin (which helps to improve sleep cycles), myelin (which covers the nerves), red blood cells (which help transport oxygen to where it is needed in the body) and serotonin (which has mood boosting properties).
3) RDA:
Cobalt does not have an RDA as it is part of vitamin B12. However, consuming the RDA of 0.0015mg for vitamin B12 will provide your body with adequate amounts of this micromineral. The tolerable upper limit (TUL) for cobalt is 1.4mg per day.
4) FOOD SOURCES:
Foods that are high in vitamin B12 are also high in cobalt. Some of the richest food sources include green leafy vegetables (between 0.002mg and 0.006mg per 100g), muscle meat (0.0007mg and 0.0012mg per 100g) and organ meat (0.0015mg and 0.0025mg per 100g).
5) OVERDOSE SYMPTOMS:
Eating high levels of cobalt and exceeding the TUL can have a number of adverse effects. These include decreased male fertility, heart damage, thyroid gland damage and vision problems.
6) DEFICIENCY SYMPTOMS:
Cobalt is found in almost every animal product so a dietary deficiency is very rare. The main cause of deficiency is a lack of intrinsic factor (a substance in the intestine which is required for the proper absorption of cobalt and vitamin B12) which can be brought on by stomach problems. The symptoms of deficiency include dementia, depression, diarrhea, heart disease, menstrual problems in women, pernicious anemia (a condition that causes your body to produce fewer and larger red blood cells).