Molybdenum
Useful mainly for correcting confirmed molybdenum deficiency (rare); cofactor enzyme function in affected individuals.
Quick decision guide
May help most
Correcting confirmed molybdenum deficiency (rare); cofactor enzyme function in affected individuals
Common dosing range
45–50 mcg/day (RDA); supplement doses of 50–250 mcg/day are common in multivitamins
When to expect effects
Weeks
Watch out for
High doses (above UL of 2,000 mcg/day) increase copper excretion and raise uric acid
What is it
Molybdenum is an essential trace mineral that serves as a cofactor for four enzymes: sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime reducing component. It is found in beans, lentils, grains, and organ meats.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
molybdenum cofactor deficiency (genetic or acquired) Strong Evidence | Essential for survival in severe cofactor deficiency; prevents progressive neurological damage | Patients with confirmed molybdenum cofactor deficiency or prolonged parenteral nutrition without molybdenum | Days to weeks |
molybdenum cofactor deficiency (genetic or acquired)
- Effect
- Essential for survival in severe cofactor deficiency; prevents progressive neurological damage
- Best fit
- Patients with confirmed molybdenum cofactor deficiency or prolonged parenteral nutrition without molybdenum
- Time
- Days to weeks
Evidence for 1 use
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
molybdenum cofactor deficiency (genetic or acquired)
Corrects deficiencyMolybdenum is an essential cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime reducing component. Genetic molybdenum cofactor deficiency causes severe neonatal neurological disease. Acquired deficiency can occur with long-term parenteral nutrition. Supplementation is lifesaving in these contexts. Dietary deficiency in otherwise healthy adults is essentially unknown.
Bottom line: Critical for deficiency states; no benefit demonstrated for healthy adults with adequate intake.
How it works
How to take it
What to track
2 commercial forms
Compare the main delivery options and what they’re best suited for.
Sodium molybdate
Common form in multivitamins and standalone supplements. Inexpensive and effective for repletion.
Inorganic salt; well absorbed.
Molybdenum amino acid chelate (glycinate)
Marketed for gentler absorption. Functional difference from molybdate is unclear at the small doses typically used.
Chelated form; similar bioavailability to molybdate.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Serious risks
Doses above 10–15 mg/day: gout-like joint pain from elevated uric acid; excessive copper excretion leading to copper deficiency
Who should avoid it
- People with gout or hyperuricemia (molybdenum activates xanthine oxidase, raising uric acid)
- People with copper deficiency or at risk (prolonged zinc supplementation, restricted diets)
Pregnancy & breastfeeding
RDA increases to 50 mcg/day during pregnancy; do not exceed the UL of 2,000 mcg/day; standard prenatal multivitamin amounts are safe.
Interactions
High molybdenum increases urinary copper excretion; long-term high-dose supplementation can cause copper deficiency
Sulfate may compete with molybdate for absorption at high doses
Food sources
| Food | Amount | %DV |
|---|---|---|
| Black-eyed peas (1 cup, cooked) | 288 mcg | — |
| Lima beans (1 cup, cooked) | 141 mcg | — |
| Lentils (1 cup, cooked) | 148 mcg | — |
| Soybeans (1 cup, cooked) | 132 mcg | — |
| Beef liver (3 oz, cooked) | 33 mcg | — |
| Oats (1 cup, cooked) | 28 mcg | — |
| Brown rice (1 cup, cooked) | 31 mcg | — |
| Eggs (1 large) | 9 mcg | — |
Black-eyed peas (1 cup, cooked)
- Amount
- 288 mcg
- %DV
- —
Lima beans (1 cup, cooked)
- Amount
- 141 mcg
- %DV
- —
Lentils (1 cup, cooked)
- Amount
- 148 mcg
- %DV
- —
Soybeans (1 cup, cooked)
- Amount
- 132 mcg
- %DV
- —
Beef liver (3 oz, cooked)
- Amount
- 33 mcg
- %DV
- —
Oats (1 cup, cooked)
- Amount
- 28 mcg
- %DV
- —
Brown rice (1 cup, cooked)
- Amount
- 31 mcg
- %DV
- —
Eggs (1 large)
- Amount
- 9 mcg
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Do I need to supplement molybdenum?⌄
Almost certainly not. A serving of beans or lentils typically exceeds the RDA. Frank molybdenum deficiency from diet alone is essentially unknown.
Can molybdenum cause gout?⌄
High doses can elevate uric acid via xanthine oxidase activation. People with gout or hyperuricemia should avoid high-dose molybdenum supplements.
Does molybdenum help with sulfite intolerance?⌄
It theoretically supports sulfite oxidase, but clinical evidence in humans is limited. If your status is marginal, supplementation might help; for most people, dietary intake is already adequate.
Can molybdenum cause copper deficiency?⌄
Yes, at high doses over time. Molybdenum increases copper excretion. This is rarely a problem at typical multivitamin levels but matters at therapeutic doses.
Is molybdenum in my multivitamin enough?⌄
Yes. Most multivitamins contain 50-100 mcg, which meets or exceeds the RDA.
References by claim
Track Molybdenum with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.