Molybdenum

What is molybdenum? It is a trace mineral that has multiple interactions with key enzymes. 

How does molybdenum work in the body?

• Helps to detoxify waste products in the liver
• Breaks down sulfur-containing compounds and metabolizes drugs
• May help with amino acid metabolism

Symptoms of Too Little Molybdenum (extremely rare):

• Headache
• Rapid heartrate
• Night blindness
• Mental Confusion
• Sulfite sensitivity

Groups at Risk of Deficiency:

• Severe malnutrition
• Long term IV nutrition
• Genetic disorders

Symptoms of Too Much Molybdenum (from supplements or occupational exposure):

• Joint pain
• Elevated uric acid (gout risk)
• Copper deficiency with long-term excess
• Not toxic from food sources

Just Right (adults):

Recommended 45 micrograms/day

Medication Interactions

(consult your doctor)

• No clinically relevant interactions

Food Sources

Animal

• Organ Meats (Liver, Kidney) – very high in molybdenum
• Dairy and Eggs

Plants

• Legumes – richest plant source
• Whole Grains 
• Nuts and Seeds
• Leafy Greens

Cooking tip:

Soaking beans and grains overnight improves digestibility and mineral absorption.

Reference: Molybdenum – Health Professional Fact Sheet