Molybdenum is an essential trace mineral that the body builds into molybdopterin, a cofactor four enzymes need to break down sulfur-containing amino acids, purines and some drugs and toxins1.
Part of molybdopterin, a cofactor the body makes and four enzymes need in order to work1.
Sulfite oxidase uses it to help break down sulfur-containing amino acids1.
Helps break down purines and pyrimidines, the building blocks of genetic material such as DNA1.
Xanthine oxidase, aldehyde oxidase and mARC also help process medicines and toxins1.
Kept as molybdopterin in the liver, kidneys, adrenal glands and bone1.
The molybdenum in food depends on the soil and irrigation water where it grew1. Adults absorb 40% to 100% of what they eat, though where in the gut is not known; the body builds it into molybdopterin, stored in the liver, kidneys, adrenal glands and bone, and the kidneys regulate levels by excreting the rest1.
| Food and serving | Amount |
|---|---|
| Black-eyed peas, boiled, ½ cup | 288 µg |
| Lima beans, boiled, ½ cup | 104 µg |
| Yogurt, plain, low-fat, 1 cup | 26 µg |
| Milk, 2% milkfat, 1 cup | 22 µg |
| Potato, baked, flesh and skin, 1 medium | 16 µg |
| Banana, 1 medium | 15 µg |
| Bread, whole wheat, 1 slice | 12 µg |
| Peanuts, dry roasted, 1 oz | 11 µg |
| Food and serving | Amount |
|---|---|
| Beef liver, pan fried, 3 oz | 104 µg |
| Chicken, light meat, roasted, 3 oz | 9 µg |
| Egg, soft-boiled, 1 large | 9 µg |
| Beef, ground, pan fried, 3 oz | 8 µg |
| Tuna, light, canned in oil, 3 oz | 5 µg |
Food values depend on the soil and water where a food was grown, and few foods have been measured, so these amounts are approximate1. Amounts per serving from1.
The same reference table draws the reference lines on your charts in Ayuvo. Needs differ in pregnancy and breastfeeding, which are not covered here.
| Age | Women | Men | Upper limit |
|---|---|---|---|
| 19–30 | 45 mcg | 45 mcg | 2,000 mcg |
| 31–50 | 45 mcg | 45 mcg | 2,000 mcg |
| 51–70 | 45 mcg | 45 mcg | 2,000 mcg |
| 71+ | 45 mcg | 45 mcg | 2,000 mcg |
RDA (Recommended Dietary Allowance) is the daily amount that meets the needs of nearly all healthy people. Per day, for adults1.
Upper limit (UL) is the most per day that is unlikely to cause harm. Applies to food, drinks and supplements combined.
Signs like these have many possible causes. They are a reason to talk to a clinician, not to self-treat.
Deficiency from diet has not been reported; it is seen with a rare genetic disorder, molybdenum cofactor deficiency, and in one case of intravenous feeding without molybdenum1.
A diet high in molybdenum usually poses no risk because the kidneys quickly excrete the extra, but very high intakes and industrial exposure have been linked with problems1.
Molybdenum comes alone, with other minerals and in multivitamin/mineral products; no studies have compared how well the different forms are absorbed1.
A mineral salt form listed on supplement labels1.
A glycine-bound form listed among supplement forms1.
Another chelated form used in supplements1.
A further form found in dietary supplements1.
Supplements can interact with medicines. Talk to a clinician or pharmacist before you start one, especially at high doses.
Most people in the United States get enough molybdenum from the foods they eat. Deficiency has only been seen with a rare genetic disorder and in one person fed intravenously without molybdenum. It is also included in many multivitamin/mineral products.
Molybdenum from food and drinks is not known to cause harm, because the kidneys quickly excrete the extra. Achy joints, gout-like symptoms and high uric acid have been reported with very high exposure, such as in mining and metalworking or in areas with very molybdenum-rich soil.
The U.S. Department of Agriculture's FoodData Central does not list molybdenum, and the amount in a food depends on the soil and water where it was grown. Published values are therefore limited and approximate.
Food logging does not estimate molybdenum, so Ayuvo tracks it from supplements you log in Medications, and from Apple Health on iPhone or Health Connect on Android when another app saves it there. Charts by day, week, month and year use the reference lines from this page, personalised by age and sex where they differ. Free, with no account.
Or read the code: Ayuvo is open source
Facts on this page come from these sources, checked on the dates shown. Intake numbers come from Ayuvo's shared reference table, which cites the sources marked for them.
General information, not medical advice. This guide is for healthy adults and does not cover pregnancy, breastfeeding, children or medical conditions. It cannot diagnose or treat anything. Talk to a clinician before starting high-dose supplements, or if you think you may have too little or too much of a nutrient. Spotted an error? Email us.