The Nutritional Value of Molybdenum

Molybdenum is an essential trace element. This means it is a mineral the human body needs, but is not able to manufacture on its own. Consequently, molybdenum must be supplied though the diet. In some parts of the world, molybdenum has been depleted from the soil and it can be difficult to obtain sufficient amounts. Molybdenum is important in the metabolism of carbohydrates and the utilization of iron within the human body.

Dietary Needs

• The National Academy of Sciences has set suggested minimum daily intake amounts for molybdenum, as well as levels for tolerable upper limits, since too much can be toxic. Northwestern University has a copy of current Adequate Intake and Tolerable Upper Limit amounts on its Northwestern Nutrition pages. Find a link in the Resources section.

Functions of Molybdenum in the Body

• Molybdenum is an important part of the enzyme xanthine oxidase. This enzyme is vital in the production of uric acid, which helps protect cells and tissues from oxidation damage. Xanthine oxidase is also thought to be involved in moving iron into the blood from the iron reserves in the liver.

  Molybdenum is also part of the enzyme system responsible for removing sulfites from the body. In his book "Staying Healthy with Nutrition," Dr. Elson Haas suggests people who have sulfite sensitivities and reactions may be short on molybdenum.

  Molybdenum plays a vital role in the metabolism of carbohydrates.

  According to Dr. Haas, molybdenum is used in clinical settings to help prevent anemia by moving stored iron into the blood.

  In studies, molybdenum has been shown to help prevent and treat some cancers by interfering with the blood vessels that supply the cancer cells with nourishment.

Signs of Deficiency

• It is thought low amounts of molybdenum contribute to an increased risk of stomach cancer, increased sensitivity to sulfites in food, weight loss, anorexia and shorter life span. Some studies show those low in molybdenum experience depression, rapid breathing and heart rate and vision problems.

  Several years ago, researchers discovered the area of China having the highest incidence of esophageal carcinoma in the world over many generations was, in fact caused by mass molybdenum deficiency. According to Dr. Haas, the people were deficient on molybdenum because the soil in that area had been depleted of the mineral.

Molybdenum Toxicity

• The line between enough molybdenum and too much is a thin one. Those who supplement molybdenum should be careful not to exceed the tolerable upper limits.

  Symptoms of molybdenum toxicity include anemia, weight loss, diarrhea, slow growth. Some people experience gout like symptoms, and high uric acid levels. This is because to much molybdenum can lead to an excess of the enzyme xanthine oxidase. Dr. Hass states that reproductive and kidney problems have been found in animal studies on molybdenum toxicity.

Food Sources of Molybdenum

• The amount of molybdenum in any food depends on how much molybdenum is in the soil. Soil with a good molybdenum content increases the amount in food by a hundredfold. Areas with hard water may have good supplies of molybdenum in their water. Soft water contains next to none. Processed foods contain almost no molybdenum.

  According to Dr. Haas, molybdenum is found in substantial amounts in the following foods: whole grains containing the germ, such as oats, buckwheat and wheat germ. Lima beans, lentils, potatoes, green beans, peas and soybeans are good sources. Brewers yeast contains some molybdenum.

  Animal sources include liver and organ meats, but these should be eaten sparingly because of toxin concerns.

  The human body absorbs about 85 percent of the molybdenum available from green leafy vegetables, and only about 55 percent from soy foods.