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:

1. Sulfite oxidase - Breaks down sulfites (found in foods and as preservatives) and helps metabolize sulfur-containing amino acids
2. Xanthine oxidase - Helps break down nucleotides (building blocks of DNA and RNA) to form uric acid
3. Aldehyde oxidase - Breaks down aldehydes and helps metabolize drugs and toxins
4. 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.