Molybdenum is a trace element that is required for the proper functioning of several enzymes in the human body. These enzymes are involved in the metabolism of sulphur-containing amino acids, the breakdown of certain compounds, and the formation of uric acid. Molybdenum is found in small amounts in various foods and is also available as a dietary supplement.

Functions of Molybdenum

  • Enzyme cofactor: Molybdenum is an essential cofactor for several enzymes, including sulphite oxidase, xanthine oxidase, and aldehyde oxidase.
    • Sulphite oxidase, which converts sulphite to sulphate, preventing the accumulation of toxic sulphite levels.
    • Xanthine oxidase, which breaks down purines to form uric acid.
    • Aldehyde oxidase, which detoxifies aldehydes and assists in the metabolism of various drugs and environmental toxins
  • Metabolism of sulphur-containing amino acids: Molybdenum-dependent enzymes play a role in the metabolism of sulphur-containing amino acids, such as methionine and cysteine.
  • Detoxification: Molybdenum is involved in the breakdown and detoxification of certain compounds, including some drugs and environmental toxins.
  • Formation of uric acid: Molybdenum is required for the formation of uric acid, a waste product that results from the breakdown of purines.

Good Sources of Molybdenum

Molybdenum can be found in a variety of foods, including:

  • Legumes: Beans, lentils, and peas are good sources of molybdenum.
  • Whole grains: Whole grains, such as brown rice, oats, and whole wheat bread, contain molybdenum.
  • Nuts and seeds: Almonds, walnuts, and sunflower seeds are sources of molybdenum.
  • Leafy green vegetables: Spinach and other leafy greens provide small amounts of molybdenum.
  • Dairy products: Milk, yogurt, and cheese contain trace amounts of molybdenum.
  • Organ meats: Liver and other organ meats are rich in molybdenum.

How Much Molybdenum Do We Need?

According to the National Institutes of Health (NIH), the recommended daily intake of molybdenum varies depending on age, sex, and life stage. Here are some general guidelines:

  • Infants (0-6 months): 2 mcg/day  (micrograms)
  • Infants (7-12 months): 3 mcg/day
  • Children (1-3 years): 17 mcg/day
  • Children (4-8 years): 22 mcg/day
  • Children (9-13 years): 34 mcg/day
  • Teens (14-18 years): 43 mcg/day
  • Adults (19 years and older): 45 mcg/day
  • Pregnant and breastfeeding women: 50 mcg/day

It’s essential to consult with a healthcare professional to determine your specific molybdenum needs.

What are the Signs of Molybdenum Deficiency?

Molybdenum deficiency is extremely rare, as most people consume adequate amounts through their diet. However, deficiency can occur in certain circumstances, such as in individuals with genetic disorders that affect molybdenum metabolism. Signs of molybdenum deficiency may include:

  • Increased susceptibility to certain toxins
  • Rapid heartbeat
  • Headaches
  • Nausea and vomiting
  • Neurological problems
  • Developmental delays in children

If you suspect you may be deficient in molybdenum, it’s essential to consult a healthcare professional for proper evaluation and treatment.

What Happens If I Take Too Much Molybdenum?

Excessive molybdenum intake is rare and usually occurs through occupational exposure or supplementation. High levels of molybdenum can interfere with the absorption of copper, leading to copper deficiency. Symptoms of excessive molybdenum intake may include:

  • Gout-like symptoms: Excess molybdenum can lead to increased uric acid levels, causing joint pain and inflammation similar to gout.
  • Anaemia: High levels of molybdenum may contribute to anaemia by interfering with copper absorption, which is necessary for red blood cell production.
  • Digestive issues: Excessive molybdenum intake can cause gastrointestinal disturbances, such as diarrhoea, nausea, and abdominal pain.

It’s important to follow the recommended daily intake guidelines and consult with a healthcare professional before taking molybdenum supplements to avoid potential adverse effects.