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Molybdenum, the essential trace mineral required by our bodies

Molybdenum, an essential trace mineral.

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
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What does Molybdenum do in our bodies?

Molybdenum is an essential trace mineral needed by the human body. Molybdenum is part of many body enzymes. Molybdenum is required by the human body to process proteins and genetic materials like DNA.

Molybdenum is a component of enzymes in the body that help break down proteins, alcohol, toxins, and drugs. Molybdenum-containing enzymes also break down sulfur-containing amino acids and heterocyclic compounds.

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What are the food sources of Molybdenum?

  • Molybdenum is naturally present in many foods.

  • Legumes are the richest sources of Molybdenum.

  • The excellent food sources of Molybdenum are whole grains, nuts, and beef liver.

  • Dairy products such as yogurt, milk, and cheese are good sources of Molybdenum.

  • Meat, chicken, and eggs also contain Molybdenum.

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The top foods with Molybdenum content:

  • Black-eyes peas

  • Beef liver

  • Lima beans

  • Yogurt

  • Milk

  • Potatoes

  • Cereals

  • Banana

  • Rice

  • Whole wheat bread

  • Peanuts

  • Chicken

  • Eggs

  • Spinach

  • Beef

  • Pecans

  • Corn

  • Cheese

  • Tuna

  • Orange

  • Green beans

  • Carrot

  • Asparagus

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Recommended Intakes:

How much Molybdenum do we need?

For ages 14 to 18, the Recommended Dietary Allowance (RDA) is 43 micrograms; for ages 19 and older, the RDA is 45 micrograms daily. The RDA of Molybdenum for females (14 years to 50 years old) during pregnancy and breastfeeding is 50 micrograms.

 

With a regular diet, it is rare to have a molybdenum deficiency.

There are health risks from excessive Molybdenum. The UL, tolerable Upper Intake Level of molybdenum intake, is 1700 micrograms for ages 14 to 18; for 19 and older, the UL is 2000 micrograms. The daily upper limits for Molybdenum include intakes from all sources, including supplements, food, and beverages.

 

Definitions:

RDA:

Recommended Dietary Allowance (RDA): Average daily level of intake sufficient to meet the nutrient requirements of nearly all (97–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.

UL:

Tolerable Upper Intake Level (UL): Maximum daily intake unlikely to cause adverse health effects.

 

References:

Molybdenum, Fact Sheet for Health Professionals

https://ods.od.nih.gov/factsheets/Molybdenum-HealthProfessional/

National Institutes of Health Office of Dietary Supplements

Updated: March 30, 2021

 

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press; 2001.

Dried Oranges

Recommended dietary allowances (RDAs) for Molybdenum:

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
Dried Oranges

Tolerable upper intake levels (ULs) for Molybdenum

_Adequate Intake (AI).For infants from birth to 12 months, AI for copper is established as
Dried Oranges

References:

Molybdenum, Fact Sheet for Health Professionals

National Institutes of Health Office of Dietary Supplements

Updated: March 30, 2021

 

Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academy Press; 2001.

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