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Healthy ageing requires plenty of magnesium

Healthy ageing requires plenty of magnesiumMagnesium is important for numerous physiological functions. In a new review article published in Nutrients, researchers have looked at the relation between the body’s magnesium levels and a variety of different ageing markers. Also, they hypothesize that optimal intake of magnesium throughout life is an easy and inexpensive way to obtain healthy ageing.

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Overview of vitamins, minerals, and essential fatty acids


Overview of vitamins, minerals, and essential fatty acids

Vitamins, minerals, omega-3 and omega-6 fatty acids, and Q10 are nutrients that we need in certain quantities in order to support vital body functions.
Nutritional supplements containing vitamins and minerals must be labeled in accordance with the reference values.

This overview serves as general information about the different vitamins, minerals, and essential fatty acids and how they work.

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the Vitamin and Mineral Guide

Cobalt (Co)

Cobalt is a trace element. An adult contains around one mg of cobalt, which is mainly stored in the kidneys, muscles, and bones. The nutrient is also part of the vitamin B12 molecule that is important for the formation of red blood cells and for the nervous system, among other things.

Functions and importance for

  • The production of vitamin B12
  • The production of folic acid
  • The production of blood by means of folic acid and vitamin B12

Deficiencies and poor utilisation may be caused by

Not described

Deficiency symptoms

Not described, but the following may possibly occur:

  • Insufficient folic acid and vitamin B12 metabolism
  • Anemia
  • Implications of anemia (described in the section "Folic acid" and "Vitamin B12")


Mainly beans, liver, meat, fish, eggs, and butter. Smaller amounts are found in nuts, whole-grain, vegetables, and fruit. Cobalt is also supplied as part of vitamin B12, which is mainly found in animal sources like meat, fish, eggs, and dairy products.

Cobalt content in micrograms per 100 grams

Brown and white beans 350
Cod 221
Beef liver 105
Oats 8
Carrots, spinach 1

Recommended daily allowance (RDA)

Not established

Increased need

Not established

Overdosing - side effects

Very rarely seen but side effects have been observed with cobalt addition to beer as a natural foaming agent. This procedure was swiftly abandoned for the same reason.

  • Heart failure
  • In worst case cardiac arrest

Important information

Vegetarians and vegans must make sure to get enough cobalt.

Cobalt is absorbed in the small intestine by means of the same mechanisms as iron. For that reason a high cobalt intake will reduce the iron uptake.

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Chronic fatigue tied Alan to his bed but Q10 capsules saved him:

Chronic fatigue tied Alan to his bed but Q10 capsules saved him "After about one week of taking the Q10 supplement I could feel a huge difference," says 23-year old Alan Piccini, who has been suffering from extreme fatigue and muscle aches ever since he was a child.

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Cholesterol-lowering without side effects:

Cholesterol-lowering without side effects:“Taking capsules with co-enzyme Q10 has freed me of the severe side effects of my cholesterol lowering medicine,” Mrs Franken explains.
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