Molybdenum
An essential trace element that acts as a cofactor for detoxification enzymes, notably those that break down sulphites and certain metabolic waste, with deficiency being very rare.
Molybdenum is a trace element needed in tiny amounts. It is the cofactor of a few key enzymes, notably sulphite oxidase (which breaks down toxic sulphites), xanthine oxidase (purine metabolism → uric acid) and aldehyde oxidase (detoxification).
A fresh angle (the sulphite detoxifier): a little-known but interesting role, molybdenum helps neutralise sulphites, compounds found naturally (and added as preservatives E220-E228 in wine, dried fruit and some prepared dishes). In the rare people who are deficient or sensitive, poor sulphite breakdown can cause reactions (headaches, respiratory symptoms, the so-called “wine headache”). Molybdenum is therefore a link in our sulphite detoxification system.
It also takes part in the production of uric acid (via xanthine oxidase), an indirect link with gout (excess uric acid), although molybdenum is not a cause of gout.
Near-nonexistent deficiency: molybdenum deficiency is extremely rare. Food provides plenty, and the body needs very little. The only known cases occur with prolonged artificial nutrition that is poorly supplemented or in a very rare genetic disorder. There is therefore no reason to worry about it or to take supplements.
Toxicity is rare too: excess from food is also rare and the body regulates it well. Very high doses could interfere with copper (antagonism).
Why include it in the glossary: even though few people “look it up”, molybdenum illustrates the richness of micronutrients and the sophistication of our detoxification systems, which is useful for the completeness and credibility of an exhaustive glossary.
Sources: pulses (the champions), wholegrain cereals, nuts, liver, green vegetables.