What is molybdenum deficiency and how much molybdenum do you need every day?
Molybdenum is an essential trace element that is indispensable for the human body. It is involved in numerous enzymatic processes and plays an important role in metabolism. A molybdenum deficiency can lead to serious health problems.
According to the German Nutrition Society (DGE), the recommended daily intake of molybdenum for adults is 50-100 micrograms per day. Pregnant and breastfeeding women have a slightly higher requirement of 60-100 micrograms per day.
Molybdenum effect
Molybdenum is a component of important enzymes such as xanthine oxidase, aldehyde oxidase and sulphite oxidase. These enzymes are involved in the metabolism of purines, pyrimidines, pteridines and sulphur-containing amino acids, among other things.
In addition, molybdenum plays a role in iron absorption and iron metabolism. It is also involved in the formation of red blood cells and in the detoxification of sulphites.
Molybdenum deficiency symptoms
A deficiency of molybdenum can manifest itself through various symptoms. These include:
- Fatigue and weakness
- Joint and muscle pain
- Sensitivity to sulphites (food additive E220-E228)
- Neurological disorders such as confusion, irritability, seizures
- Cardiac arrhythmia
- Anaemia (anaemia)
- Elevated uric acid levels in the blood (hyperuricaemia)
In the case of a prolonged, more severe symptoms such as mental retardation, growth disorders and infertility can also occur if the deficiency is prolonged and pronounced.
Causes of molybdenum deficiency
Molybdenum deficiency is very rare in industrialised countries, as the soil usually contains sufficient molybdenum and a varied diet generally covers the requirement.
Possible causes of a deficiency can be:
- Unbalanced, low-molybdenum diet
- Long-term parenteral nutrition without sufficient molybdenum intake
- Resorption disorders in the intestine (e.g. chronic inflammatory bowel disease).e.g. chronic inflammatory bowel disease, coeliac disease)
- Alcoholism
- Genetic disorders of molybdenum metabolism (very rare)
Molybdenum in foods
Vegan sources of molybdenum (per 100 g)
- Lentils: 230 μg
- Chickpeas: 220 μg
- Black beans: 210 μg
- Kidney beans: 200 μg
- Spinach: 190 μg
- Broccoli: 180 μg
- Cauliflower: 170 μg
- Kale: 160 μg
- Peas: 150 μg
- Oatmeal: 140 μg
Animal Molybdenum Sources (per 100 g)
- Liver (Beef): 330 μg
- Liver (pork): 290 μg
- Liver (chicken): 260 μg
- Beef: 240 μg
- Chicken: 220 μg
- Fish (salmon): 210 μg
- Milk (whole milk): 190 μg
- Cheese (Emmental): 180 μg
- Yolk: 170 μg
- Pork: 160 μg
Drinking food to combat molybdenum deficiency
In addition to a balanced, molybdenum-rich diet, special drinking meals can also help to cover the molybdenum requirement and prevent a deficiency. Manufacturers such as Saturo offer Astronaut food, which contains an optimised nutrient combination including molybdenum.
Frequently asked questions
Can molybdenum deficiency cause anaemia?
Yes, molybdenum deficiency can cause anaemia. Molybdenum is an essential cofactor for the enzyme sulphite oxidase, which is required for the breakdown of sulphite. If there is too much sulphite in the body, it can inhibit the formation of red blood cells, which can lead to anaemia. Molybdenum also plays an important role in iron metabolism. A deficiency can therefore impair iron absorption and utilisation, which also promotes anaemia.
Can the body store molybdenum?
Yes, the body can store molybdenum to a certain extent. It is mainly stored in the liver, kidneys and bones. There, the molybdenum is bound to special proteins known as molybdenum cofactors. These enable the trace element to be released as required for important metabolic processes. However, the stores are limited and a regular intake through food is important. With a balanced diet, the molybdenum stores are usually well filled, so that short-term phases with a lower intake can be bridged well.
What happens if there is too much molybdenum?
Excessive intake of molybdenum can cause health problems. Excessive amounts of the trace element can impair the absorption of copper in the intestine and thus cause a copper deficiency. Symptoms such as tiredness, muscle weakness and anaemia can be the result. Joint pain and increased uric acid production, which can lead to gout, have also been observed in connection with an oversupply of molybdenum.
