Molybdenum Supplements & Information

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Food Sources 

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 milk, lima beans, spinach, liver, grain, peas and other dark green leafy vegetables.  Hard tap water can also supply molybdenum to the diet. Molybdenum is also available as a supplement.   vgo to top

Side Effects

A deficiency of molybdenum is rare. However, if the body does not get enough molybdenum, certain enzymes needed by the body are affected. This may lead to a build up of unwanted substances in some people.

Deficiencies of molybdenum are identified by the absence of the three molybdenum enzymes. The deficiency of this element and the metabolic disorders are accompanied by abnormal excretion of sulfur metabolites, low uric acid concentrations, and elevated hypoxanthine and xanthine excretion.

The absences of sulfite oxidase in metabolic disorder can lead to death at an early age. High rates of esophageal cancer have been reported in regions where the soil levels of molybdenum are low as well as vitamin C intake - although this does not clinically prove that molybdenum might be involved with prevention of certain cancers.

Dosages of more than 15 milligrams may be toxic and excess molybdenum in the body can interfere with the metabolism of copper in the body, can give symptoms of gout, and may cause diarrhea, anemia and slow growth.   vgo to top

Recommendations  

For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific dietary vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement. 

The daily amount of molybdenum needed is defined in several different ways.

• Recommended Dietary Allowances (RDAs) are the amount of vitamins and minerals needed to provide for adequate nutrition in most healthy persons. RDAs for a given nutrient may vary depending on a person's age, sex, and physical condition (e.g., pregnancy).

• Daily Values (DVs) are used on food and dietary supplement labels to indicate the percent of the recommended daily amount of each nutrient that a serving provides. DV replaces the previous designation of United States Recommended Daily Allowances (USRDAs).

Because a lack of molybdenum is rare, there is no RDA or RNI for it. The following daily intakes are thought to be plenty for most individuals:

• Infants and children

  • Birth to 3 years of age: 15 to 50 micrograms (mcg).

  • 4 to 6 years of age: 30 to 75 mcg.

  • 7 to 10 years of age: 50 to 150 mcg.

• Adolescents and adults-75 to 250 mcg.   vgo to top