06 August 2005
Cobalt, Copper And Chromium
Trace elements are also known as micronutrients and are found only in minute quantities in the body - yet they are vitally important. The quantities in which they are found are so small, that they can only be detected by spectrographic methods or by using radioactive elements.

To decide whether a micronutrient is "essential" or not, a wide variety of criteria is used, such as the presence of the nutrient in healthy tissue, if it appears in the foetus and new-borns and if the body maintains homeostatic control over its uptake in the bloodstream or tissue and its excretion.

Cobalt, copper, chromium are 3 of such essential micronutrients.

Cobalt
Cobalt is part of the vitamin B 12 molecule.

It is required in the manufacture of red blood cells and in preventing anaemia.

Deficiency of cobalt
If a normal diet is followed a deficiency is most unlikely.

Dosage
The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

In the case of microelements, such as trace elements, the amounts are very small, yet they are still important.

Toxicity and symptoms of high intake
An excessively high intake of cobalt may damage the heart muscles, and may cause an over-production of red blood cells or damage to the thyroid gland.

Other interesting points
Since cobalt is part of the vitamin B12 molecule, the function of cobalt is interwoven with that of vitamin B 12.
Food sources
Cobalt is present in pulses and vegetables.

Copper
Copper and zinc absorption is closely related, and although copper is also needed in relatively small amounts, some discussions are under way on the optimum need of this mineral. If large amounts of copper are present, then zinc and vitamin C is reduced in the body, and vice versa.

Copper is required in the formation of haemoglobin, red blood cells as well as bones, while it helps with the formation of elastin as well as collagen - making it necessary for wound healing.

A lack of copper may also lead to increased blood fat levels. It is also necessary for the manufacture of the neurotransmitter
noradrenaline as well as for the pigmentation of your hair.

Deficiency of copper
It can be stored in the body, and daily presence in the diet is therefore not necessary. If copper is deficient in the body, iron is also normally in short supply, leading to anaemia as well as the likelihood for infections, osteoporosis, thinning of bones, thyroid gland dysfunction, heart disease as well as nervous system problems.

Dosage
The dosage is the Recommended Daily Allowance (RDA), but be aware that this dosage is the minimum that you require per day, to ward off serious deficiency of this particular nutrient. In the therapeutic use of this nutrient, the dosage is usually increased considerably, but the toxicity level must be kept in mind.

About 2 mg per day is required.

Toxicity and symptoms of high intake
Toxic levels will lead to diarrhoea, vomiting, liver damage as well as discoloration of the skin and hair, while mild excesses will result in fatigue, irritability, depression and loss of concentration and learning disabilities.

Children getting too much copper may have hyperactive tendencies.

Best used with
Copper is best absorbed and utilised in the body when cobalt, iron, zinc, and folic acid is available.

When more copper may be required

Should extra zinc supplements be taken, your need for copper may be increased.

Enemy of copper
The absorption of large amounts of vitamin C, zinc can negatively influence the level of copper in the body, while large amounts of fructose can make a copper deficiency worse.

Other interesting points
Be careful of having any liquids stored in copper containers, as the liquid could have absorbed too much of the copper.

Food sources
Copper is made available from a variety of foods, such as whole grain, liver, molasses, and nuts, but water from copper pipes will also carry copper in it, and copper cooking utensils will also add more copper to be ingested.

Chromium
Chromium is an essential nutrient required for normal sugar and fat metabolism and works primarily by potentiating the action of insulin.
It is present in the entire body but with the highest concentrations in the liver, kidneys, spleen and bone.

Although chromium is only required in very small amounts, our modern day diet has left many people short of chromium on a daily basis.

Chromium is required for
Chromium is needed for energy, maintains stable blood sugar levels. In co-operation with other substances, it controls insulin as well as certain enzymes. It works with GTF (Glucose Tolerance Factor) when this hormone-affiliated agent enters the bloodstream because of an increase of insulin in the bloodstream.

GTF (containing niacin, vitamin B3, glycine, cysteine, glutamic acid etc.) enhances insulin, which results in the sugars passing quicker into the cells and in that way they are removed from the bloodstream.
By stabilising the blood sugar level it also assists in regulating the cholesterol in the blood.

Natural chromium levels decline with age and so with the action of the GTF. Although chromium picolinate is readily absorbed by the body, and is one of the best types of chromium when it comes to absorption, it will only be absorbed it if there is a shortage of chromium.

Chromium picolinate has been used as a carbohydrate-burning supplement for some time and has proved very successful. (Chromium picolinate is chromium chelated with picolinate - a natural amino acid metabolite)
It is also required in synthesis of fats, protein and carbohydrates, and may assist in preventing coronary artery disease.

Deficiency of chromium
A shortage of chromium may also lead to anxiety, fatigue, glucose intolerance (particularly in people with diabetes), inadequate metabolism of amino acids, and an increased risk of arteriosclerosis.

Dosage
120 microgram per day is indicated as dosage.

Toxicity and symptoms of high intake
Because chromium is not easily absorbed (chromium picolinate is the best absorbed) and since it is lost easily in the urine, toxicity does not seem to be a problem, but dermatitis has been noted, as well gastrointestinal ulcers as well as liver and kidney damage if taken in large dosages over prolonged periods.

If you are diabetic, do not supplement with chromium, as it can make your blood sugar levels drop. Some people have reported a skin rash and light-headedness - if this occurs, stop taking the supplement and consult your medical practitioner.

Best used with
It is best taken with vitamin B 3, glycine, cysteine and glutamic acid.

When more chromium may be required
Should you be suffering from overweight, high cholesterol, exercise heavily or have sugar cravings, you might benefit from a chromium supplement.

Enemy of element
Chromium absorption is made more difficult when milk, as well as when foods high in phosphorus, are eaten at the same time.

Other interesting points
Chromium picolinate is chromium chelated with picolinate - a natural amino acid metabolite and is helpful in assisting with the loss of fat and increased lean muscle tissue. Chromium picolinate in this form is the most bio-available. Avoid chromium chloride, which is found in some supplements. It is mostly un-absorbable

Food sources
Chromium is found in eggs, beef, whole grains, brewer's yeast as well as molasses.

Yemen Observer 2005