What are the health benefits of cobalt?

Cobalt is an essential component of the structure of vitamin B-12, also called cobalamin. In combination with vitamin B-12, cobalt is needed in the diet in small amounts to ensure the proper functioning of all cells in the body.

This article provides an in-depth look at recommended intake of cobalt, its possible health benefits, foods high in cobalt and any potential health risks of consuming cobalt.

Recommended intake

As a factor of B-12, the daily recommended intake of cobalt is expressed in units of B-12. The average adult needs 2.4 micrograms of B-12 per day.

Clams are a rich source of cobalt, as are organ meats, oysters, poultry and milk.

Cobalt deficiency is rare except in people who consume no animal products, have malabsorptive conditions or are post-gastrectomy. 

Strict vegetarians or vegans may develop a B-12 deficiency over time, sometimes several years.

Possible health benefits of consuming cobalt

Insufficient intake of cobalt and vitamin B-12 can lead to abnormal development of red blood cells and is one of the most common causes of macrocytic anemia.

Foods sources of cobalt

Cobalt is found mostly in animal proteins, with the richest sources being organ meats, oysters, clams, poultry and milk.

Potential health risks of consuming cobalt

Excessive consumption of cobalt can lead to an overproduction of red blood cells, increased blood volume and anemia.

It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with a variety than to concentrate on individual nutrients as the key to good health.

References:

1.        Mahan, L. Kathleen and Escott-Stump, Sylvia. Krause’s Food & Nutrition Therapy, 12th edition, Saunders Elsevier, St. Louis, MS, Copyright 2008.