What does it do?
Without cobalt we don’t get vitamin B12. Cobalt's only role in the human body is as part of B12 so the two very much come as a pair. In fact, it’s an essential trace mineral not just for humans and animals but also for our earthly neighbours fungi, algae, and bacteria. B12 is vital for maintaining a healthy nervous system, promoting growth, preventing anaemia, and even relieving irritability.
What’s the story?
Supposedly derived from the German word ‘kobold’, meaning goblin, thanks to the mines where cobalt ore was frequently found, it’s been used for centuries to give ceramics, glass, and porcelain a rich blue colour not to mention forming a part of the earth’s crust.
How much do I need?
There’s no specific RNI for cobalt. As long as you’re getting enough B12 you should be getting enough cobalt (told you they were inseparable).
The RNI for B12 in adults over 19 is 1.5 μg per day.
What are good sources?
Much like its partner B12, cobalt is found in a lot of animal based products, but is slightly more tolerant of vegans.
Good sources of cobalt include beef, eggs, fish, milk products and pork, as well green leafy vegetables, nuts and cereals.
Any ideas for using those ingredients?
Shakshuka/fish with pomegranate and toasted nuts/tamarind pork/seared coriander beef/ginger banoffee pie/jewelled brown rice
References
British Nutrition Foundation (2021) Nutrition Requirements. Available here.
The Royal Society of Chemistry (2017). Periodic Table, Cobalt. Available here.
UK Expert Group on Vitamins and Minerals (2003). Safe Upper Levels for Vitamins and Minerals. Available here.