When it comes to essential trace minerals, molybdenum (Mo) is often overlooked. However, this mineral is crucial for several vital functions in the body. Mo is involved in the metabolism of amino acids, purines, and other compounds, and it plays a role in the detoxification process. In this article, we will explore the top 7 health benefits of molybdenum and how to incorporate it into your diet.
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Molybdenum Summary
| Nutrient name: | Molybdenum |
| Nutrient picture: |   |
| Origin: | Molybdenite mineral known as (MoS2) |
| Other names: | Metallic molybdenum, Molybdenite, Molybdenum trioxide, Molybdenum disulfide, Molybdenum hexacarbonyl, Molybdenum dioxide, Sodium molybdate. |
| Supplements that contain this nutrient: | LivPure supplement for MAXIMUM weight loss and liver support, PhenQ PM supplement for burning fat while sleeping. |
| Main benefits: | Liver Function Improvement, Enhances Energy Production, Supports Bone Health, Promotes Dental Health, Detoxification Support, Improve Male Fertility and Regulate Hormone Secretion, Antioxidant Properties. |
| Related nutrients: | Copper, Zinc, Selenium. |
| Recipes with this nutrient: | Lentil Soup, Sunflower Seed Basil Pesto, Whole-Wheat Pasta with Spinach and Beans. |
What Is Molybdenum?
Molybdenum is an essential trace element that is naturally found in the earth’s crust. It is a silvery-white metal that is commonly used in the production of steel alloys. Mo is also present in several enzymes in the body that are responsible for breaking down toxins and metabolizing drugs and other compounds.
The History of Molybdenum
Molybdenum was first discovered in 1778 by a Swedish chemist named Carl Wilhelm Scheele. However, it was not until the late 19th century that Mo was recognized as an essential nutrient for plants and animals. In the early 20th century, researchers discovered that molybdenum was necessary for the proper functioning of several enzymes in the body.
Molybdenum Nutritional Profile
The average daily intake of molybdenum for adults is approximately 45 micrograms per day. The recommended tolerable upper intake level is 2,000 micrograms per day. However, the dietary reference intakes for molybdenum have not been established.
Most people obtain sufficient amounts of Mo through their diet. Molybdenum is also available in molybdenum supplements and multivitamins. This list shows the amount of molybdenum per 100 grams of certain foods that are high in Mo:
Soybean, Whole bean (brazil, dried, raw) 660 μg
Mung bean (whole, dried, raw) 410 μg
Lima bean (whole, dried, raw) 380 μg
Cowpea (whole, dried, raw) 380 μg
Soybean, Whole bean (USA, dried, raw) 300 μg
Soybean, Natto (itohiki-natto) 290 μg
Pea (whole, dried, raw) 280 μg
Soybean, Whole bean (domestic, dried, raw) 260 μg
Broad bean (whole, dried, raw) 260 μg
Edamame (raw) 240 μg
Source: Whole Food Catalog
The Top 7 Molybdenum Health Benefits Your Body Needs
Liver Function Improvement
Molybdenum is involved in the metabolism of drugs and other compounds in the liver. Research has shown that molybdenum supplementation may help improve liver function in people with liver disease. Studies have shown that this compound aids in the sulfation process of the liver, which is one of the six pathways responsible for eliminating toxins from the body during Phase II detoxification.
In fact, in a leaked research, weight gain has been linked to compromised liver function. And LivPure, a natural supplement that has Molybdenum in its formula, is specially designed for fixing and restoring liver function. You can see the research and more details in our review of LivPure here.
Enhances Energy Production
Molybdenum is a cofactor for several enzymes involved in energy production. Research suggests that molybdenum supplementation may help increase energy levels and reduce fatigue. According to research, Mo plays a role in producing DNA and RNA while also aiding in energy production and metabolism.
Supports Bone Health
Molybdenum is involved in the metabolism of several compounds that are important for bone health, including collagen and glycosaminoglycans. Research suggests that Mo supplementation may help improve bone density and reduce the risk of osteoporosis. According to a study, Mo might interfere with steroid sex hormone levels and reduce bone mineral density (BMD).
Promotes Dental Health
Molybdenum is a cofactor for sulfite oxidase, an enzyme that is involved in the metabolism of sulfur-containing amino acids. Sulfur-containing amino acids are important for the production of keratin, which is a protein that is found in hair, skin, and nails. Research suggests that Mo supplementation may help improve dental health. Research has found that human tooth enamel contains the Molybdenum cofactor, which can potentially prevent decay. However, a low Mo diet, which means eating foods grown in soil lacking the mineral, has been linked to higher rates of esophageal cancer.
Detoxification Support
Molybdenum is involved in the metabolism of several toxins and drugs in the body. Research suggests that molybdenum supplementation may help support the body’s natural detoxification processes. This includes promoting the sulfation of toxins, which is a key step in Phase II detoxification, according to further research.
For me, this research strengthens the notion that consuming foods high in Mo can improve overall health and well-being. To reap the benefits of this mineral, I recommend regularly incorporating foods high in this compound into your diet. Examples include soybeans, green beans, cowpeas, lima beans, edamame, and mung beans.
Improve Male Fertility and Regulate Hormone Secretion
Molybdenum is involved in the metabolism of male hormones, including testosterone and dihydrotestosterone. Research suggests that molybdenum supplementation might affect sperm quality and be beneficial for men with prostate issues. According to research, Mo might interfere with steroid sex hormone levels, which can have a positive effect on male fertility.
Antioxidant Properties
Molybdenum is a cofactor for xanthine oxidase, an enzyme that is involved in the metabolism of purines. Purines are important for the production of uric acid, which is a natural antioxidant in the body. Research suggests that molybdenum supplementation may help increase antioxidant activity in the body.
Research indicates that Mo has antioxidant properties and can activate several antioxidant enzymes. In vitro and animal studies suggest that consuming Mo can help reduce lipid peroxidation, decrease levels of certain fats (triglycerides and phospholipids), improve insulin secretion in response to glucose, and help lower high blood pressure.
How To Take Molybdenum?
Dietary Sources
The best way to obtain molybdenum is through your diet. Foods that are high in Mo include legumes, nuts, leafy green vegetables, and whole grains. Some of the top dietary sources of molybdenum include:
Lentils
Chickpeas
Black beans
Almonds
Spinach
Oatmeal
Brown rice
Molybdenum Supplements
If you are unable to obtain sufficient amounts of Mo through your diet, you may want to consider taking a dietary molybdenum supplement. Molybdenum supplements are available in various forms, including molybdenum glycinate and molybdenum trioxide. It is important to follow the recommended dosage on the supplement label to avoid molybdenum toxicity.
Top 3 Recipes With Molybdenum-Rich Foods
Lentil Soup
Ingredients:
2 tbsp olive oil
1 onion, chopped (white, brown, yellow)
2 garlic cloves, minced
1 large carrot, chopped (about 1 1/4 cups)
2 celery ribs, chopped (about 1 1/4 cups)
2 cups / 400g dried lentils, green or brown, rinsed (Note 1)
400g / 14 oz crushed tomato
1.5 liters / 1.5 quarts (6 cups) vegetable or chicken stock/broth, low sodium
1/2 tsp each cumin and coriander powder
1 1/2 tsp paprika powder
2 dried bay leaves
1 lemon (zest + juice)
1/4 tsp salt and pepper, each
Directions:
To begin, heat some oil in a big pot over medium heat. Afterward, add garlic and onion and let them cook for 2 minutes.
In order to create a strong foundation of flavor for the soup, it is important to add celery and carrots to the pot and cook them for 7-10 minutes, or until they are tender and the onion has become sweet. Please do not try to rush through this step.
Stir in all of the remaining ingredients, except for the lemon and salt.
Turn up the heat and wait until the mixture starts to simmer. Use a spoon to remove any foam that forms on top of the mixture and throw it away. Repeat this process as needed while cooking. Put the lid on the pot and turn the heat down to medium-low. Allow it to simmer for 35 to 40 minutes or until the lentils are tender.
Take out the bay leaves.
To thicken the soup, you can use a stick blender to quickly blend it for 2 or 3 times. Alternatively, you can transfer 2 cups of the soup to a blender, let it cool for a bit, blend it while holding the lid with a tea towel, and then transfer it back to the pot.
To adjust the consistency of the soup, you can add a little bit of water. Don’t forget to season it with salt and pepper according to your taste. Just before serving, add a squeeze of lemon juice and grate over some lemon zest. You can also add some parsley as a garnish if you’d like. Serve warm with crusty bread and butter.
Source: Recipe Tin Eats
Sunflower Seed Basil Pesto
Ingredients:
2 cups of fresh basil leaves, packed (washed and dried completely)
2 cloves of garlic
1/4 cup of sunflower seeds
1/2 cup of extra-virgin olive oil, plus more as needed
1/2 cup of grated parmesan
1 tablespoon of lemon juice
salt and pepper to taste
Directions:
Process the garlic in a food processor for a few seconds using the pulse function.
Next, add the basil, sunflower seeds, and lemon juice to the mixture. Use the pulse setting to chop the ingredients coarsely.
After that, add the olive oil gradually and blend the mixture until it becomes smooth. If you decide to freeze the pesto without the cheese, then you should stop the process at this step and proceed with freezing.
To achieve your desired consistency, add parmesan to the mixture in the bowl and add extra olive oil as needed.
After tasting the pesto, add salt and pepper according to your taste. Enjoy your meal!
Source: Raising Veggie Lovers
Whole-Wheat Pasta with Spinach and Beans
Ingredients:
Salt
1 pound whole-wheat penne
2 tablespoons olive oil
¼ cup seasoned bread crumbs
2 cloves garlic, chopped
1 15-oz. can of white beans, drained and rinsed
10 ounces baby spinach (about 5 cups)
½ cup low-sodium chicken broth
Directions:
To cook pasta, bring a pot of salted water to a boil. Add the pasta and cook for about 10 minutes or as per the package directions until it is al dente.
Heat 1 tablespoon of oil in a small skillet over medium heat. Add bread crumbs and 1/4 teaspoon of salt. Stir occasionally and cook until the bread crumbs are toasted, for about 5 minutes. Move them to a small bowl.
In a large skillet over medium-high heat, warm the remaining 1 Tbsp. oil. Then, add the garlic and sauté it for about 30 seconds until it becomes fragrant. After that, add the beans, spinach, and broth to the skillet and bring it to a boil. Reduce the heat and let it simmer for 2 to 3 minutes until the spinach has wilted.
After boiling the pasta, save half a cup of the cooking water before draining it. Add the drained pasta to the sauce and stir in the reserved water, one tablespoon at a time, until you get the thickness you prefer. Add some salt to taste. Serve the pasta in six bowls and sprinkle some bread crumbs on each portion.
Source: My Recipes
Top 3 Molybdenum Supplements for Overall Health Benefits
The following are the top three Molybdenum supplements that will provide you with all the health benefits you want from this compound at the best price:
Thorne Molybdenum Glycinate – Trace Mineral Supplement for Liver Support and Detoxification of Environmental Toxins
This top-rated Molybdenum supplement by Thorne provides you with highly bioavailable molybdenum glycinate in a vegetarian capsule. This formula is designed to support the proper detoxification processes within your body while helping promote liver health and protect against environmental toxins.
Thorne Molybdenum Glycinate Main Benefits:
No Additives: Thorne supplements do not contain any unnecessary fillers or additives. The company is dedicated to offering supplements that are of high quality and consist of research-backed ingredients, in effective amounts, that maintain their potency until the day of expiration as stated on the label.
Quick Absorption: The molybdenum in Molybdenum Glycinate is highly absorbable, allowing for optimal absorption.
Tested and Trusted: Thorne products undergo four rounds of testing, which is conducted using the two state-of-the-art in-house laboratories that we have invested in. Most competitors typically test their products only one or two times.
Thorne Molybdenum Glycinate Price:
At US$12.00, Thorne Molybdenum Glycinate is one of the most affordable molybdenum supplements on the market.
Douglas Laboratories Molybdenum
The Douglas Laboratories Molybdenum supports properly functioning detoxification pathways in your body, helps to protect your cells from free radicals, and keeps your liver healthy. This supplement is available in capsule form, which makes it easy to take.
Douglas Laboratories Molybdenum Main Benefits:
High-Quality Ingredients: Douglas Laboratories uses high-quality ingredients that are carefully tested for purity and potency before being used in the production of their supplements. One tablet serving contains 250 mcg of molybdenum amino acid chelate along with cellulose, stearic acid, magnesium stearate, silica, and pharmaceutical glaze as other ingredients.
Supports Amino Acid Metabolism: Molybdenum serves as a cofactor for sulfite oxidase, which is essential for the proper metabolism of sulfur-containing amino acids.
Nutrient-Rich: The vitamins, minerals, and amino acid formulas are designed to help fill gaps in your nutrient intake and provide beneficial support.
Douglas Laboratories Molybdenum Price:
At $10.20, the Douglas Laboratories Molybdenum is one of the most affordable Mo supplements you can find.
Seeking Health Molybdenum 500, Molybdenum Glycinate Chelate Supplement
The Seeking Health Molybdenum 500, Molybdenum Glycinate Chelate Supplement helps support healthy metabolism, detoxification processes, and liver health. It is available in capsule form and provides a potent dose of molybdenum in each serving.
Seeking Health Molybdenum 500 Main Benefits:
Low Allergen: This Molybdenum product does not contain GMOs, Gluten, Artificial Colors, Artificial Flavors, Artificial Preservatives, Dairy, Egg, Fish, Shellfish, Tree Nuts, Peanuts, Wheat, or Soy.
High Quality and Potent: Seeking Health products are made with the highest quality ingredients. This supplement contains a crucial trace mineral that is naturally present in bones, liver, and kidneys. It aids in biochemical processes such as waste removal, nervous system functioning, and energy production.
Tested and Trusted: Seeking Health ensures that each ingredient used in its products is sourced, researched, and tested with strict adherence to manufacturing and quality standards before they are approved for use.
Seeking Health Molybdenum 500 Price:
At $14.95, the Seeking Health Molybdenum 500 is slightly more expensive than other molybdenum supplements, but it also offers higher potency and is backed by a trusted brand.
Risks of Consuming Excessive Molybdenum
While Mo is an essential nutrient, consuming excessive amounts of molybdenum can lead to molybdenum toxicity. Symptoms of acute human molybdenum toxicity include nausea, vomiting, diarrhea, and abdominal pain. Long-term exposure to high levels of Mo can lead to liver and kidney damage.
Molybdenum vs. Other Trace Elements
Molybdenum vs. Copper
Molybdenum and copper are both essential trace minerals that are involved in several vital functions in the body. However, consuming excessive amounts of Mo can lead to copper deficiency. Molybdenum competes with copper for absorption in the intestines, and excessive Mo intake can lead to reduced copper levels in the body.
Molybdenum vs. Zinc
Molybdenum and zinc are both essential trace minerals that play a role in several vital functions in the body. However, consuming excessive amounts of Mo can lead to zinc deficiency. Mo competes with zinc for absorption in the intestines, and excessive Mo intake can lead to reduced zinc levels in the body.
Molybdenum vs. Selenium
Molybdenum and selenium are both essential trace minerals that are involved in several vital functions in the body. Selenium is a cofactor for several enzymes in the body that have antioxidant properties. Mo is a cofactor for enzymes involved in energy production and detoxification. While both minerals are important for overall health, they have different roles in the body.
Molybdenum: Conclusion
Molybdenum is an essential trace mineral that is involved in several vital functions in the body. It plays a role in the metabolism of amino acids and other compounds, and it helps support the body’s natural detoxification processes. Mo is available in several dietary sources, including legumes, nuts, leafy green vegetables, and whole grains. If you are unable to obtain sufficient amounts of this compound through your diet, you may want to consider taking a molybdenum supplement. It is important to follow the recommended dosage on the supplement label to avoid molybdenum toxicity.
If you’re looking for a potent and high-quality Mo supplement, then look no further than Seeking Health Molybdenum 500. The supplement is low allergen and tested for safety and quality control. It’s an ideal choice to support metabolic processes, detoxification, and overall health. Try Seeking Health Molybdenum 500 today for optimal health and wellness.
FAQs About Molybdenum
What are the signs and symptoms of molybdenum deficiency? (60 words)
Signs and symptoms of molybdenum deficiency include rapid heart rate, rapid breathing, fatigue, and headache. Additionally, people with Mo deficiency may experience anemia and elevated levels of uric acid in their blood.
What is molybdenum in food?
Molybdenum is a trace mineral that is naturally found in several foods, including legumes, nuts, leafy green vegetables, and whole grains. It is also present in some fortified foods, such as breakfast cereals and nutritional yeast. Additionally, Mo can be found in dietary supplements.
How do we get molybdenum in our bodies?
Molybdenum is obtained through diet and supplements. Foods that are rich in Mo, such as legumes, nuts, leafy green vegetables, and whole grains, can provide the body with adequate amounts of this essential trace mineral. Supplements are also available and may be necessary if one is not getting the recommended dietary allowance through diet alone.
Does molybdenum deplete copper?
Consuming excessive amounts of molybdenum can lead to copper deficiency. Molybdenum competes with copper for absorption in the intestines, and excessive Mo intake can lead to reduced copper levels in the body. It is important to make sure you are getting adequate amounts of both minerals through your diet or through a supplement.
What is another name for molybdenum?
Another name for molybdenum is Mo. It is a trace mineral that is essential for several functions in the body. It can be found in many dietary sources, including legumes, nuts, leafy green vegetables, and whole grains.
What are the letters for molybdenum?
The letters for molybdenum are Mo. Molybdenum is an essential trace mineral that plays a role in several vital processes in the body. It can be found in many dietary sources, including legumes, nuts, leafy green vegetables, and whole grains. Additionally, Mo supplements are also available.
What does Mo mean in metal?
Mo is the chemical symbol for molybdenum, which is a metal. Mo is an essential trace mineral that plays a role in several vital functions in the body. This includes energy production, metabolism of amino acids and other compounds, and detoxification.
What material is Mo?
Mo is a silvery-white metal that is commonly used in the production of steel alloys. Molybdenum is an essential trace mineral that plays a role in several processes in the body, including energy production and metabolism of amino acids.