Trace Elements Copper Manganese Tin
    Flouride Molybdenum Vanadium
  Chromium Iodine Nickel Zinc
  Cobalt Iron Selenium  


In a nutshell:

Molybdenum is an important component of enzymes which are needed for the production of DNA and RNA (genes).


The total amount of molybdenum in the human body is about 8 to 10 mg. Molybdenum is a component of many enzymes. Enzymes that are needed for the production of DNA and RNA need molybdenum. Other enzymes that need molybdenum are those that can turn fat in the body into energy. Molybdenum is also needed for the production of uric acid.

Requirement, deficiency, oversupply:

Recommended intake of the DGE*




19 - 25

50 - 100 µg

50 - 100 µg

25 - 51

50 - 100 µg

50 - 100 µg

51 - 65

50 - 100 µg

50 - 100 µg

over 65

50 - 100 µg

50 - 100 µg

*Deutsche Gesellschaft für Ernährung - a German Nutrition Society.

There are hardly any known molybdenum deficiencies in human beings. An excess intake of copper can inhibit the molybdenum utilisation in the body and lead to a deficiency. Symptoms include cardiac arrest and a reduced production of uric acid.

An overdose of molybdenum could cause gout-like symptoms.


Molybdenum in Food:

Foods rich in molybdenum are giblets, dairy products and wheat.

Molybdenum in 100 food:

Soya flour: 180 µg
Red cabbage: 120 µg
White beans: 100 µg
Brown rice: 80 µg
Dry peas: 70 µg
Spinach: 50 µg
Green beans: 43 µg
Whole meal bread: 31 µg
Pork: 27 µg

Units: 1.000.000 µg = 1 g


Advanced Sports Nutrition-2nd Edition
Dan Benardot

Nancy Clark's Sports Nutrition Guidebook
Nancy Clark

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