Quick answer Cobalt is a metal that the body needs in only one form: as the central atom inside vitamin B12, also called cobalamin. There is no separate recommended daily amount for cobalt, because the vitamin B12 target of 2.4 micrograms a day for adults already covers the cobalt your body needs. You cannot get…

Quick answer Nickel is a trace element found in foods such as chocolate, nuts, legumes, oats, and whole grains. It is not firmly established as essential for humans, there is no recommended daily amount, and there is no upper limit. For most people, dietary nickel is not something to manage or supplement. The one group…

Quick answer Vanadium is a trace element found in very small amounts in foods such as shellfish, mushrooms, and whole grains. It is not established as essential for humans, and there is no recommended daily amount or upper limit. Vanadium caught attention because it can mimic insulin in laboratory and animal studies, but the evidence…

Quick answer Silicon is a mineral that appears in the body mainly in bone, connective tissue, and skin, and it is found in foods such as whole grains, bananas, and green beans. There is no recommended daily amount and no upper limit, and silicon is not formally classified as essential for humans, but research suggests…

Quick answer Boron is a trace mineral found mostly in plant foods such as fruit, tubers, legumes, and nuts. There is no official recommended daily amount, and most adults in the United States get about 1 milligram a day from food, which is plenty for the roles boron may play in bone health, hormone metabolism,…

Quick answer Vitamin B5, also called pantothenic acid, is a water-soluble vitamin your body uses to turn food into energy and to make fatty acids, hormones, and red blood cells. Adults need about 5 mg a day, and it is found in almost every food, so deficiency from diet is virtually unheard of. Supplements are…

Quick answer Molybdenum is a trace mineral that helps enzymes break down sulfites, purines, and certain drugs and toxins. Adults need 45 micrograms (mcg) a day, and legumes, whole grains, nuts, and milk supply it. Deficiency is extraordinarily rare and is mainly a concern for people on long-term intravenous nutrition or with a rare genetic…

Quick answer Chromium is a trace mineral involved in how the body handles glucose. Adults need only about 25 to 35 micrograms (mcg) a day, and it is found in meat, whole grains, and some fruits and vegetables. It is heavily marketed as a supplement to improve blood sugar, support weight loss, and build muscle,…

Quick answer Manganese is a trace mineral your body uses for bone formation, energy metabolism, and antioxidant defense. Adults need about 2.3 mg a day (men) or 1.8 mg a day (women), and whole grains, nuts, legumes, leafy greens, and tea supply it easily. Deficiency from food is extremely rare. The real hazard is breathing…

Quick answer Copper is an essential trace mineral your body needs in very small amounts to make energy, build connective tissue, use iron, and defend cells against damage. Adults need about 900 micrograms (mcg) a day, and most people get enough from foods such as shellfish, nuts, seeds, whole grains, and liver. Deficiency is uncommon…