Molybdenum
Mo — Element #42
also known as Molybdate, Ammonium molybdate, Sodium molybdate
An essential trace mineral the body uses to power four enzymes that handle sulfur metabolism, purine breakdown, and detoxification of certain compounds. Deficiency is essentially unheard of in healthy people — molybdenum needs are tiny and the diet provides them easily.
Role in the body Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime reductase
Recommended daily intake
- Adults · 45 mcg
- Pregnancy · 50 mcg
- Lactation · 50 mcg
Upper intake limit
2,000 mcg (2 mg) per day for adults
Signs of deficiency
- Essentially unknown from dietary causes
- Rare genetic deficiency causes severe neurological problems in infants
- Cofactor for four enzymes that process sulfur compounds, purines, and certain dietary toxins
- Required for the body to convert sulfite (a common food preservative) into harmless sulfate
- Found widely in legumes, whole grains, nuts, and leafy greens
- Most people meet needs easily through normal eating — rarely needed as a standalone supplement
Active in MoO₄²⁻ (molybdate), Molybdopterin cofactor (Moco).
Very high doses (10-15 mg/day) can cause gout-like symptoms by raising uric acid
Excess can interfere with copper absorption — long-term high doses cause copper deficiency
Most multivitamins provide adequate amounts; additional supplementation is rarely necessary
Standalone molybdenum supplements are usually unnecessary unless prescribed for a specific medical reason
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