Cobalt is a trace mineral stored primarily in the liver. It acts as a catalyst that helps form vitamin B12, which is essential for making red blood cells.

Natural Food Sources
Clams, dairy products, kidney, liver, meats, oysters, some seaweed.

Main Functions
Cobalt works in concert with Vitamin B12 for the functioning of enzymes and production of red blood cells. It also helps form the myelin covering around the nerves.

Deficiency Symptoms
Cobalt is found mainly in animal products, so deficiency is quite common among strict vegetarians. A deficiency in cobalt may lead to a deficiency in vitamin B12, which can lead to pernicious anemia and nervous system disorders.

Toxicity Symptoms
Cobalt toxicity symptoms include fatigue, heart palpitations, diarrhea and numbness in fingers and toes.

Dietary Reference Intake
There is no official Recommended Dietary Allowance or Dietary Reference Intake for this trace element. A few micrograms per day is sufficient.

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