Molybdenum – what is it? Properties, effects, dosage
Molybdenum is a trace element, which means that the body requires it in very small quantities. Its name derives from the Greek word for lead, as in the past, minerals containing molybdenum were mistaken for lead ores. It was not until 1778 that it was recognised as a distinct element, and three years later it was obtained in metallic form. Today, we know that small amounts of this element are found in food and are essential for certain metabolic reactions to take place.
Molybdenum – what is it and what role does it play in the body? Properties of molybdenum – how does it work? Molybdenum in the diet – sources and foods rich in this element Molybdenum – dosage, recommended intake, and the effects of excess and deficiency FAQ – Frequently Asked Questions
Molybdenum – what is it and what role does it play in the body?
Molybdenum (Mo) is a trace element, i.e. a mineral required in quantities measured in micrograms. In the body, it occurs in a form bound to other molecules, rather than as a pure metal. It is a component of a specific molecule, known as the molybdenum cofactor, which binds to certain enzymes and enables them to carry out chemical reactions. Without it, these enzymes cannot function properly.
Four molybdenum-dependent enzymes have been identified in humans. Among other things, they are involved in the metabolism of sulphur-containing amino acids, the breakdown of compounds that make up genetic material, and the conversion of certain substances foreign to the body. Molybdenum therefore plays a supporting role in strictly defined processes, rather than acting independently as a source of energy or a building block for tissues.
Properties of molybdenum – how does it work?
According to a health claim authorised in the European Union, molybdenum contributes to the maintenance of normal sulphur-containing amino acid metabolism, namely that of methionine and cysteine. These amino acids are required for protein synthesis, and cysteine also plays a role in the formation of glutathione, a compound that protects cells from oxidative stress. During the metabolism of these amino acids, sulphites are produced, amongst other compounds, which the body converts into sulphates using an enzyme called sulphite oxidase. Molybdenum is essential for the proper functioning of this enzyme.
Molybdenum is also required for the function of enzymes involved in other chemical processes occurring in the body. One of these is xanthine oxidase, which plays a part in the breakdown of purines – compounds found, amongst other things, in DNA and RNA. These processes result in the formation of uric acid, which is mainly excreted by the kidneys. Molybdenum is also essential for the function of aldehyde oxidase, which is involved in the metabolism of certain substances, including selected medicines. A fourth enzyme, whose exact role in the body is not yet fully understood, also requires molybdenum.
Estimated molybdenum content in selected food products per 100 g
Molybdenum content (µg/100 g)
Molybdenum in the diet – sources and foods rich in this element
The richest sources of molybdenum are pulses, particularly beans, peas, lentils and soya beans. It is also found in wholegrain cereal products, porridge, nuts and peanuts. Among animal-based foods, beef liver provides the highest amounts, whilst milk, yoghurt, eggs and meat, amongst others, provide smaller amounts.
The molybdenum content in individual foods can vary considerably. According to the US National Institutes of Health, half a glass of cooked black-eyed peas may contain around 288 µg of molybdenum, whilst the same portion of lima beans contains around 104 µg. The molybdenum content in plant-based products depends primarily on the amount present in the soil, growing conditions and the water used for irrigation.
Molybdenum – dosage, recommended intake, and the effects of excess and deficiency
The European Food Safety Authority (EFSA) has set the adequate intake of molybdenum for adults, including pregnant and breastfeeding women, at 65 µg per day. Molybdenum deficiency is extremely rare. It has been reported, amongst other things, during prolonged parenteral nutrition and has been linked to cardiac dysfunction, rapid breathing and neurological problems.
The tolerable upper intake level for molybdenum in adults is 600 µg per day from all sources. Long-term excess intake may be harmful, and at very high levels of exposure, elevated uric acid levels and joint discomfort, amongst other things, have been reported.
"Molybdenum is a trace element that the body needs in very small amounts, but without it, certain enzymes cannot function properly. It is primarily involved in the metabolism of sulphur-containing amino acids and the metabolism of certain chemical compounds. Good sources include beans, lentils and whole grains, and deficiencies are extremely rare in a varied diet. ” Łukasz Domeracki – Dietitian
FAQ – Frequently Asked Questions
What is molybdenum used for?
Molybdenum helps maintain normal metabolism of sulphur-containing amino acids, such as methionine and cysteine. It is required for natural metabolic processes, but supplementation has no proven additional health benefits in people who are not deficient.
Which foods contain the most molybdenum?
The best sources of molybdenum are pulses, particularly beans, lentils, peas and soya. It is also found in wholemeal bread, porridge, nuts, peanuts and liver.
What are the symptoms of molybdenum deficiency?
Molybdenum deficiency is extremely rare. In specific cases, such as during prolonged parenteral nutrition, neurological disorders, rapid breathing and cardiac abnormalities have been reported. However, these symptoms alone are not sufficient to diagnose a deficiency.
What is the maximum safe dose of molybdenum?
The European tolerable upper intake level for adults is 600 µg per day, from all sources combined. This is not a recommended daily intake. It is also worth bearing in mind that lower limits apply to children.
Is it worth taking molybdenum supplements?
With a properly balanced diet, molybdenum supplementation is usually not necessary. There is no evidence that taking additional doses improves well-being, performance or metabolism in people with an adequate supply of this element.
Does molybdenum affect protein metabolism?
Yes, but in a very specific way. It is essential for the function of an enzyme involved in the metabolism of compounds produced during the breakdown of sulphur-containing amino acids. However, this does not mean that molybdenum supplementation accelerates muscle growth or increases the utilisation of dietary protein.
Does molybdenum help remove toxins from the body?
Molybdenum is required for the functioning of enzymes that convert certain chemical compounds, including sulphites. However, this does not mean that molybdenum supplements "detoxify the body" or speed up the removal of all toxins. Such an effect has not been confirmed.
Can molybdenum increase uric acid levels?
Molybdenum is involved in the action of an enzyme associated with the breakdown of purines, a process during which uric acid is produced. Elevated uric acid levels have been reported following very high exposure to molybdenum, but this does not mean that normal intake of this element from food causes such problems.
Sources:
Oskarsson, A., & Kippler, M. (2023). Molybdenum - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 67, 10.29219/fnr.v67.10326. https://doi.org/10.29219/fnr.v67.10326 Schwarz, G., & Belaidi, A. A. (2013). Molybdenum in human health and disease. Metal ions in life sciences, 13, 415–450. https://doi.org/10.1007/978-94-007-7500-8_13 Vyskocil, A., & Viau, C. (1999). Assessment of molybdenum toxicity in humans. Journal of applied toxicology : JAT, 19(3), 185–192. https://doi.org/10.1002/(sici)1099-1263(199905/06)19:3<185::aid-jat555>3.0.co;2-z
ADDED:
29/10/2026
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