Molybdenum is a trace element that plays an important role in our health. In this article, we will explore what molybdenum is, why it is essential to include it in your diet, the symptoms of deficiency, the recommended daily intake, and the risks of overdosing.
What is molybdenum?
Molybdenum is a trace element or trace mineral necessary for several biological processes in the body. It is part of molybdopterin, a compound that acts as a cofactor for various enzymes. These enzymes are crucial for many vital bodily functions.
Why do we need molybdenum?
Molybdenum is essential for several biological functions, including:
- Breaking down amino acids: Molybdenum supports the normal metabolism of sulfur-containing amino acids. It is a key component of enzymes that help break down amino acids in the body. Amino acids are the building blocks of proteins.
- Detoxification: Molybdenum-dependent enzymes are involved in detoxifying certain chemicals and drugs in the body.
- Uric acid metabolism: Molybdenum plays a role in the conversion of uric acid, which is important for preventing gout, a painful joint condition.
Which foods contain molybdenum?
Meat, poultry, and fish contain small amounts of molybdenum, especially organ meats such as liver and kidneys. Cocoa and dark chocolate can also be rich in molybdenum. Milk and dairy products like cheese and yogurt contain small amounts as well.
How much molybdenum do I need per day?
The recommended daily intake of molybdenum varies depending on age, gender, and lifestyle. Here are some guidelines:
Men aged 14 and older: 43–45 micrograms
Women aged 14 and older: 43–45 micrograms
Pregnant women: approximately 50 micrograms
Breastfeeding women: approximately 50 micrograms
Can you overdose on molybdenum?
It is possible to overdose on molybdenum, although it is very rare. The UL (Upper Level or Tolerable Upper Intake Level) is a term used in nutritional science to indicate the highest daily amount of a nutrient that can be consumed without risking adverse health effects. The UL is established by expert panels that review available scientific research on nutrients and their potential risks. They consider all known sources of the nutrient, including food, supplements, and, in some cases, fortified foods. The UL for molybdenum is 350 micrograms per day from supplements, according to the CRN.
Sources & References
Swedish Food Agency: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/molybden
Huang XY, Hu DW, Zhao FJ. J Exp Bot. 2022 Mar PMID: 34864981.