Molybdenum is an essential trace element that is needed for the synthesis of various enzymes, without which various harmful substances would accumulate in our blood and cause serious problems. (1,2) The molybdenum content of food, as with other trace elements, is largely determined by the mineral content of the soil. 

Molybdenum deficiency is extremely rare, and can only develop from prolonged intravenous feeding, though there is also a genetic disorder that causes a failure to produce molybdenum-dependent enzymes. (2, 14) Most people certainly consume enough molybdenum, as it is present in almost all foods in addition to drinking water, although it is possible that in some growing areas and in the foods from those areas it is present in low concentrations only. 

Molybdenum is also found in multivitamins and various dietary supplements. Although overdosage is rare, it can sometimes accumulate in farmlands, and foods deriving from there can cause long-term problems such as arthritis. (3) 

How to cover the necessary intake? 

The various official recommendations have set the daily molybdenum intake at 45-65 mcg, which surveys show most people reach comfortably. (4,5,6) Research on young men suggests that varying intakes are well regulated by the body. Given a low intake, almost all of it is used, whereas excess is eliminated in the urine. (7) Exceeding 450 mcg a day, the body starts to store it, so higher intakes can cause problems over time, but this rarely occurs. 

There is no particularly good or bad source, as the molybdenum content of agricultural soils and drinking water determines molybdenum content. It is present in all foods of plant and animal origin, and its absorption is excellent both in its natural form and as a dietary supplement. (4,5,7) 

Effects of molybdenum-dependent enzymes 

Molybdenum is needed for the function of several enzymes that perform different functions in our metabolism. These enzymes prevent certain molecules, such as sulfites and aldehydes, from accumulating in our blood and convert them into other, safer substances. (1)  

Another molybdenum-dependent enzyme is responsible for breaking down DNA that is no longer needed, resulting in the production of uric acid. (1) Excessive activity of this enzyme may be responsible for the joint problems associated with extremely high molybdenum intake.  

The importance of these enzymes is illustrated by an infrequent genetic disorder that prevents the molybdenum-containing enzymes from being activated. The accumulation of toxic substances can cause irreversible damage to the human body within a short time. (9)  

Consequences of excessive molybdenum intake 

Although very few people are affected in practice, molybdenum, like other trace elements, can be overdosed. (3) This can only occur if someone eats foods from a farm that for some reason has an extremely high molybdenum content, or if they take supplements in a dosage far exceeding the recommended amount.  

The upper limit for safe molybdenum intake is officially set at 2 mg per day. The likelihood of anyone exceeding this is very small, but it can occur in rare cases. In Armenia, in a molybdenum-rich area where the average intake was estimated at 10-15 mg per day, people had extremely high levels of uric acid, causing many to suffer from arthritis. (3) In mines where the air was contaminated with molybdenum, workers experienced similar joint problems. (3) 

Observational studies and research on animal models suggest that higher levels of molybdenum may reduce fertility and testosterone levels in men. (12) 

Most likely related to its effects on hormones, excessive intake of molybdenum may result in lower bone density in older women. (13)  

Interesting facts: 

Molybdenum is most similar to silver in appearance. Its melting point is very high and its alloy with steel makes it much stronger and more resistant, so it is used in many applications.

[The cover image of the note shows the mineral form of molybdenum.]