Molybdenum is a mineral that we need to stay healthy. Despite our body only needs tiny amounts, it’s a key component of many vital functions.
Molybdenum cannot be synthesized independently by the human body and, for this reason, it is considered an essential mineral.
Our body uses molybdenum to process proteins and genetic material like DNA. Molybdenum also helps break down drugs and toxic substances that enter the body. It acts as a cofactor for four enzymes.
It comes into play in the metabolic process, favoring the assimilation and correct consumption of fats and carbohydrates, but also in protein synthesis and in the correct distribution of iron to the various organs and systems.
The "average" human body contains approximately 0.07 mg of molybdenum per kilogram of body weight (mg / kg).
The amount of molybdenum we need depends on our age. Average daily recommended amounts are listed below in micrograms per day (AI: Adequate Intake). That amount should not overcome the defined UL (Tolerable Upper Intake Level): UL of approximately 0.01 mg/kg body weight/day, equivalent to 0.6 mg/person/day for adults, which also covers pregnant and lactating women.
As an adult we need circa 65 microgram a day of molybdenum: 1 microgram is equivalent to one millionth of a gram. Probably hard to imagine such a quantity!
Pregnant and lactating women have the same adequate intake. For children aged 1 to 14, adequate intake increases with age from 15 to 45 μg / day.
Here below, as well the reference intake recommended by DGE (Deutsch Gesellschaft für Ernährung. e.V.)
Overall, the average daily intake of molybdenum ranges usually between 120 and 240 microgram / day: well covering the adequate intake recommended of 65 microgram a day of molybdenum from EFSA and 50-100 microgram a day from DGE .
Unmilk protein shake, like for example the Caffé Hafer Drink, provide, in one shake, circa 51% of the adequate intake recommended by DGE.
You can shop Unmilk here using my code VALENTINA10: 10% discount on every products.
Many foods contain molybdenum. The amount of molybdenum in food depends on the amount of molybdenum in the soil and in the water used for irrigation.
Good food sources of molybdenum are sorghum, leafy vegetables (levels depending on soil content: those grown on neutral or alkaline soil are rich in molybdenum) legumes (beans), grains (cereals, wheat germ), offal (liver, kidney), milk and eggs.
40% of molybdenum in cereals is lost on milling. High concentrations have been found in shellfish. Soft tissue of fish contains about 1 mg Mo/kg.
There are no known cases of acute nutritional molybdenum toxicity in humans.
As with most vitamins and minerals, there is no advantage to take more than the recommended amount of molybdenum.
Studies have shown that chronic ingestion of > 10 mg / day of molybdenum could cause diarrhea, growth retardation, infertility, low birth weight and gout; other effects affected lungs, kidneys and liver.
Furthermore, molybdenum deficiency is very rare in healthy people.
In case of severe deficiency, symptoms would include fast heart rate and breathing, vomiting, disorientation and eventually coma.
Long-term molybdenum deficiency, for example due to low soil concentration, has been observed in some populations (geographic area from Northern China to Iran) and linked to an increased risk of esophageal cancer.
But those are just rare cases.
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