Molybdenum & Zinc

Molybdenum and zinc are minerals that your body needs in small amounts to maintain normal body functions. Molybdenum assists enzymes in digesting proteins -- particularly those that contain a sulfur compound--while zinc regulates DNA synthesis, blood glucose maintenance and supporting immune function. According to nutrition professor Gordon Wardlaw of Ohio State University, a deficiency of any of these minerals will influence how other nutrients and chemical reactions function.

Function

Three digestive enzymes need molybdenum to metabolize specific nutrients and chemicals, according to the Linus Pauling Institute. Sulfite oxidase is one of the enzymes that uses molybdenum to transform sulfite to sulfate, which is needed to metablize the sulfur-containing amino acids methionine and cysteine. Molybdenum interacts with xanthine oxidase to break down nucleotides, which are precursors to DNA and RNA, to form uric acid, a compound that improves the availability of antioxidants in your bloodstream. Aldehyde oxidase works with xanthine oxidase to metabolize drugs and toxins.

Zinc regulates many genetic activities that affect your growth, cellular division and cell communication. The International Zinc Association states that zinc also provides structure for proteins and cell membranes by stabilizing their form, which prevents them from separating, supports your immune system and participates in carbohydrate and protein metabolism.

Sources

Wardlaw suggests that the best sources of molybdenum are legumes, nuts, seeds and whole-grain foods. A 3.5-ounce serving of beans contains between 50 and 190 mg of molybdenum, depending on the type of bean. These sources are also moderate in zinc content. Oysters, clams, beef, turkey and crab are high in zinc. Three oysters provide 38 mg of zinc, while three ounces of beef contain 6 mg.

Recommended Intake

The Linus Pauling Institute recommends that you take 45 micrograms of molybdenum and 40 mg of zinc a day to maintain your health. One microgram equals 1,000 milligrams. Always consult with a physician or dietitian before taking any zinc or molybdenum supplements.

Toxicity

According to the Linus Pauling Institute, any long-term overdose of either mineral can cause a variety of side effects and disorders. Too much molybdenum causes gout, diarrhea, seizures and hallucinations, although toxicity cases of molybdenum are very rare. Too much zinc causes abdominal pain, diarrhea, nausea and vomiting.

Deficiency

Zinc deficiency is much more common and widespread than molybdenum deficiency. Lack of zinc in your diet causes stunted growth and secondary sexual characteristics in children and teens, according to Wardlaw. Other symptoms include diarrhea, skin lesions, loss of sense of taste and smell, appetite loss and hair loss.

Molybdenum deficiency is very rare in healthy adults; a deficiency can cause rapid heart rates, headaches and night blindness. Because sulfite oxidase needs molybdenum to form two of the 20 amino acids that your body needs to form complete protein, protein synthesis in your body may stop, inhibiting your ability to form a strong immune system and to heal.