Molybdenum

Molybdenum is a relatively rare mineral, yet it appears to be essential, since it shows up in minute concentrations in all plant and animal tissues. Molybdenum is known to be a cofactor in some important enzyme systems, such as those involved in energy production, urine formation, and fatty acid oxidation. The mineral is necessary for plant growth, and has been used to boost crops and livestock production in areas where it is deficient in the soil.

The only reports involving molybdenum and humans concern possible stimulation of hemoglobin synthesis when used with iron therapy in anemia. There are no reports of molybdenum deficiency, although such a deficiency is theoretically possible because refining of grains and sugars removes most of the molybdenum. Major sources of the mineral are legumes, organ meats, and milk. Multimineral tablets may contain small amounts of molybdenum, but it is not a common supplement.

Preliminary evidence indicates that molybdenum, through its involvement in detoxifying sulfites, might reduce the risk of sulfite-reactive asthma attacks. However, a nutritionally oriented physician should be involved in the evaluation and treatment of sulfite sensitivity.

Where is it found ?

The amount of molybdenum in plant foods varies significantly and is dependent upon the mineral content of the soil. The best sources of this mineral are beans, legumes, dark green leafy vegetables, and grains. Hard tap water can also supply molybdenum to the diet.

Who is likely to be deficient ?

Although molybdenum is an essential mineral, no deficiencies have been reported in humans.

How much to take

No recommended dietary allowance (RDA) has been established for molybdenum. The estimated range recommended by the Food and Nutrition Board as safe and adequate is 75-250 mcg per day for adults.

Side effects

Molybdenum is considered safe through a wide range of intakes (up to 15 mg per day), but it can interfere with the absorption of copper. Molybdenum is needed to convert purine to uric acid, and excessive intake could, in rare cases, cause gout-like symptoms, such as joint pain and swelling.

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