Molybdenum, a trace element that plays an essential role in overall good health, is needed to properly metabolize sulfur-containing amino acids, according to the Linus Pauling Institute. No cases of molybdenum deficiency have ever been recorded in healthy individuals. As part of a healthy lifestyle, molybdenum and exercise can improve overall health. If you are concerned about a molybdenum deficiency, check with your doctor first before considering any supplementation.
Element Facts
The average American diet contains levels of molybdenum that are higher than the recommended daily allowance, or RDA. Men consume an average of 109 mcg daily, whereas women average 76 mcg, according to the Linus Pauling Institute. RDA amounts range from 2 mcg for infants to 50 mcg for breastfeeding or pregnant women. Consuming excessive amounts of molybdenum has no adverse effect upon healthy individuals, and overconsumption appears to occur relatively infrequently.
Dietary Sources
Molybdenum content in food varies greatly, depending upon the element's soil presence, according to the Linus Pauling Institute. A variety of foods contain molybdenum; some supply larger amounts than others. Eating a variety of legumes, such as kidney beans, soybeans, lentils, lima beans, navy beans and peas, will give you the largest amounts of molybdenum. Good sources of the nutrient include nuts and whole-grain foods containing oats, wheat, spelt, barley, oat bran, wheat bran, quinoa, pasta, breads, cereals and crackers. Fruits, animal products and vegetables usually contain low amounts of molybdenum.
Iron
Molybdenum is needed to metabolize iron throughout your body, according to Yahoo! Lifestyle. Maintaining proper amounts of iron helps prevent the development of anemia. Because it stifles the production of hemoglobin, anemia can rob your body of energy and leave you too exhausted to exercise or perform everyday activities, according to MayoClinic.com. Iron-deficiency anemia can also cause shortness of breath, another factor that can hinder your exercise program.
Energy
Your body requires molybdenum for energy metabolism, according to Yahoo! Lifestyle. This involves extracting needed nutrients from dietary sources, converting them into energy in the form of calories and supplying your body with needed fuel to operate efficiently. Energy metabolism can be defined as the way your body processes energy, according to website HealthGuidance.org. Increased energy levels can make exercising and performing everyday tasks less tiring while increasing overall productivity levels.
Supplements
If molybdenum-rich foods are not to your liking, consider consuming the nutrient in various supplement forms. Purchase molybdenum as a single component or as an ingredient in multivitamin or multimineral compounds, in capsule or liquid form, according to website HerbalRemedies.com. Drinking an energy or nutritional drink fortified with molybdenum after exercise offers another alternative. If you prefer chewing, consume nutrition bars fortified with added micronutrients, such as molybdenum, after your exercise program.
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