Molybdenum
Molybdenum
Snapshot
Molybdenum is an essential trace mineral that acts as a cofactor for enzymes involved in purine metabolism, sulfur amino acid oxidation, and detoxification of sulfites.
What is Molybdenum?
Molybdenum exists in the body primarily as the molybdate anion and is required for the activity of molybdoenzymes such as xanthine oxidase, sulfite oxidase, and aldehyde oxidase.
Where It Comes From
Dietary sources include legumes (beans, lentils), whole grains, nuts, organ meats (liver, kidney), and dairy products; levels vary based on soil content.
Key Nutrients & Compounds
Supplemental form provides sodium molybdate delivering MoO₄²⁻ ions, supporting synthesis and function of molybdoenzymes required for metabolic reactions.
Health Benefits
Molybdenum supports metabolism of sulfur-containing amino acids; aids purine catabolism and uric acid production; assists detoxification of sulfites; and contributes to antioxidant defense via enzyme function.
Recommended Dosage
Adequate Intake (AI) is 45 µg/day for adults; supplemental doses typically range from 75 to 250 µg per day to maintain enzymatic activity.
How to Use It
Take molybdenum supplements (e.g., sodium molybdate) with meals; water-soluble, so split doses if using higher amounts to enhance absorption.
Who Should Use It?
Individuals at risk of deficiency such as those receiving long-term parenteral nutrition or with genetic defects in molybdenum cofactor synthesis; most people meet needs through diet.
Possible Interactions or Cautions
Excessive intake can interfere with copper absorption and may elevate uric acid levels; Tolerable Upper Intake Level (UL) is 2 mg/day; high doses may induce gout-like symptoms.
Final Thoughts
Molybdenum is a critical micronutrient for enzymatic processes underlying amino acid metabolism and detoxification, required in small amounts but indispensable for metabolic health.
Scientific Studies
Turnlund JR, Keyes WR. Molybdenum absorption and retention in men: results from a metabolic balance study. Am J Clin Nutr. 1995;62(1):109–113. https://doi.org/10.1093/ajcn/62.1.109
Schwarz G, Mendel RR. Molybdenum cofactor biosynthesis and molybdoenzymes. Annu Rev Plant Biol. 2006;57:623–647. https://doi.org/10.1146/annurev.arplant.57.032905.105228
Roth JA, Kirchgessner M. Influence of dietary molybdenum on performance and manganese metabolism in rats. J Nutr. 1977;107(2):428–434. https://doi.org/10.1093/jn/107.2.428