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oats Cobalt is a trace element found widely in the environment. Good food sources of cobalt include fish, nuts, green leafy vegetables (such as broccoli and spinach), and cereals (such as oats).

How much do I need?

You should be able to get all the cobalt you need from your daily diet.

Cobalt is a major part of the structure of vitamin B12 so, to get enough cobalt, you just need to make sure you get enough vitamin B12.

Adults need approximately 0.0015 mg (1.5 micrograms) of vitamin B12 a day.

What does it do?

It forms part of the structure of vitamin B12.

What happens if I take too much?

Having high amounts of cobalt for long periods of time could affect the heart and might decrease fertility in men.

What is FSA advice?

Having too much cobalt could be harmful. But, currently, cobalt isn't used in supplements in the UK and the amount we get from food isn't harmful.

Having 1.4 mg or less a day of cobalt supplements is unlikely to cause any harm.