What Is Molybdenum?
Molybdenum is an essential trace mineral found in the body and various foods. It acts as a cofactor for several important enzymes that catalyze critical biochemical reactions in your body. The name comes from the Greek word "molybdos," meaning lead-like.
What It's Used For (Functions in the Body)
Molybdenum is a component of four essential enzymes:
Sulfite oxidase - Breaks down sulfites (found in foods and as preservatives) and helps metabolize sulfur-containing amino acids
Xanthine oxidase - Helps break down nucleotides (building blocks of DNA and RNA) to form uric acid
Aldehyde oxidase - Breaks down aldehydes and helps metabolize drugs and toxins
Mitochondrial amidoxime reducing component (mARC) - Activates certain prodrugs and may have detoxification functions
Benefits of Adequate Intake
Detoxification: Helps your body eliminate sulfites from foods and environmental toxins
Metabolism support: Aids in breaking down proteins and genetic material
Enzyme activation: Essential for proper enzyme function throughout the body
Supports liver function: Assists in processing toxins and medications
Prevents sulfite sensitivity: Adequate levels help prevent adverse reactions to sulfites in food
Potential Negatives/Side Effects
At normal dietary levels, molybdenum is very safe. However:
Excess intake can interfere with copper absorption and potentially cause copper deficiency
Very high doses may cause gout-like symptoms due to increased uric acid production
Joint pain has been reported with excessive supplementation
Diarrhea and loss of appetite in rare cases of toxicity
Recommended Intake/Serving Size
Recommended Dietary Allowances (RDA):
Adults (19+ years): 45 mcg/day
Pregnant women: 50 mcg/day
Breastfeeding women: 50 mcg/day
Teenagers (14-18): 43 mcg/day
Children (9-13): 34 mcg/day
Children (4-8): 22 mcg/day
Children (1-3): 17 mcg/day
Upper Tolerable Limit:
Adults: 2,000 mcg (2 mg) per day
Supplemental doses typically range from 75-250 mcg, though most people don't need supplementation.
What to Take With It
Molybdenum generally doesn't require companion supplements, but:
Balanced multimineral formula: If supplementing, it's best as part of a balanced multi rather than in isolation
Adequate protein intake: Helps with overall mineral absorption
B-vitamins: Support overall metabolic processes alongside molybdenum
What NOT to Take With It
High-dose copper supplements: Molybdenum and copper compete for absorption; excessive molybdenum can cause copper deficiency
Very high sulfur intake: While molybdenum helps process sulfur, extremely high sulfur intake may theoretically increase molybdenum needs
Tungsten: This mineral antagonizes molybdenum absorption (though tungsten supplementation is uncommon)
Who Should Take It
Most people get adequate molybdenum from diet alone. Supplementation may benefit:
People with genetic sulfite oxidase deficiency (very rare)
Those with malabsorption disorders (Crohn's disease, celiac disease)
Individuals on long-term parenteral (IV) nutrition
People with sulfite sensitivity (though dietary sources are usually sufficient)
Those with very restricted diets lacking molybdenum-rich foods
Individuals with compromised detoxification pathways
Who Should NOT Take It (or Use Caution)
People with gout or high uric acid levels (molybdenum increases uric acid production)
Those with kidney disease (impaired mineral excretion)
People taking high-dose copper supplements (to avoid interaction)
Individuals with copper deficiency (molybdenum can worsen it)
Pregnant/breastfeeding women should not exceed the RDA without medical supervision
Deficiency Symptoms
Molybdenum deficiency is extremely rare in healthy people eating a normal diet. When it does occur, symptoms may include:
Rapid heartbeat and breathing
Headaches
Night blindness
Nausea and vomiting
Disorientation and confusion
Sulfite sensitivity reactions (headaches, rashes, breathing difficulty after consuming sulfite-containing foods)
In severe cases: Developmental delays, seizures, and neurological problems
Note: True dietary deficiency has only been documented in hospitalized patients receiving IV nutrition without molybdenum.
Toxicity Symptoms
Molybdenum toxicity is also rare but can occur with excessive supplementation. Symptoms include:
Gout-like joint pain
Elevated uric acid levels in blood
Copper deficiency symptoms (anemia, low white blood cell count, bone problems)
Diarrhea
Loss of appetite
Slowed growth (in animal studies)
Toxicity typically occurs at intakes above 10-15 mg/day (over 200 times the RDA).
Timing and Food Considerations
Best time to take:
Molybdenum can be taken at any time of day - timing is not critical
If taking a multivitamin containing molybdenum, follow the timing recommendations for that product
Consistency is more important than specific timing
With food or without:
Can be taken with or without food
Taking with food may reduce any potential stomach upset (though this is rare with molybdenum)
If in a multivitamin/multimineral, follow the food recommendations for optimal absorption of all nutrients in the formula
Food Sources
Most people can meet their needs through diet alone:
Excellent sources:
Legumes (beans, lentils, peas)
Whole grains
Nuts (especially almonds and peanuts)
Leafy green vegetables
Organ meats (liver, kidney)
Good sources:
Dairy products
Eggs
Potatoes
Bananas
Bread and pasta
Additional Important Information
Absorption and Bioavailability:
Molybdenum is well-absorbed from food (40-100% absorption rate)
Stored primarily in the liver, kidneys, and bones
Excess is readily excreted through urine
Interactions with Medications:
No major drug interactions are known
May enhance the effectiveness of certain enzyme-dependent medications
Soil content matters:
Molybdenum content in plant foods depends on soil levels
Areas with molybdenum-poor soil may have lower levels in crops
Testing:
Blood or urine tests can measure molybdenum status, but testing is rarely necessary
Usually only ordered when genetic disorders or severe malabsorption is suspected
Forms in Supplements:
Sodium molybdate and ammonium molybdate are common forms
Molybdenum glycinate chelate may offer better absorption
Bottom Line: Molybdenum is an essential trace mineral that most people get plenty of through a normal diet. Deficiency is extremely rare, and supplementation is typically unnecessary unless you have a specific medical condition or absorption disorder. If you do supplement, keep doses within the recommended range and be aware of the copper interaction.