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Trace mineral

Molybdenum

Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase

Essential nutrient

Reference intakes (RDA or AI) are set by the National Academies of Sciences, Engineering, and Medicine. Deficiency thresholds come from clinical and WHO guidance.

At a glance

Women, 19-50
45 mcg
Men, 19-50
45 mcg
Upper limit (adults)
2,000 mcg/day
How common is deficiency?
Extremely rare

Food sources

Animal sources
Organ meats, milk, cheese, eggs
Plant sources
Legumes (lentils, beans, peas), oats, whole grains, nuts, leafy vegetables

Deficiency and testing

Signs of deficiency
Extremely rare: rapid heart/breathing rate, headache, confusion, night blindness; inherited form causes severe neurological damage in infants
Who is at higher risk
Long-term parenteral nutrition, inherited molybdenum cofactor deficiency
How it is tested
Urinary sulfite/xanthine (inherited disorders); low serum uric acid; plasma molybdenum (research)
Cut-offs
None validated for dietary deficiency

Symptoms are not specific. Only a clinician with the right tests can tell whether you are deficient.

Supplement forms

Common forms
sodium molybdate, molybdenum glycinate, ammonium molybdate (clinical), in multivitamins.
More effective
dietary intake (legumes, grains) is enough; multivitamin doses are adequate for the rare case of parenteral nutrition deficiency.
Less effective
stand-alone supplements are generally unnecessary; high doses can raise uric acid and interfere with copper.

Safety, interactions and halal notes

Safety and interactions
Upper limit for adults: 2,000 mcg/day. Going above the upper limit over time can cause harm, so check labels and talk to a clinician before high-dose supplements.
Halal note
The nutrient itself is not a halal question. For supplements, check the delivery form: gelatin (pork or non-halal bovine), capsule shells, glycerin, and alcohol-based carriers need halal certification. Ask for the halal certificate, not just a label claim. This is general guidance, not a certification.

Frequently asked questions

How much Molybdenum do adults need per day?

Women 19-50: 45 mcg. Men 19-50: 45 mcg. Upper limit: 2,000 mcg/day. Needs change with age, pregnancy and health conditions.

What are the signs of Molybdenum deficiency?

Extremely rare: rapid heart/breathing rate, headache, confusion, night blindness; inherited form causes severe neurological damage in infants. These signs are not specific, so only a clinician with the right tests can confirm a deficiency.

What are the best food sources of Molybdenum?

Animal sources: Organ meats, milk, cheese, eggs. Plant sources: Legumes (lentils, beans, peas), oats, whole grains, nuts, leafy vegetables.

Which form of Molybdenum supplement is best?

dietary intake (legumes, grains) is enough; multivitamin doses are adequate for the rare case of parenteral nutrition deficiency.

Sources

  1. NIH Office of Dietary Supplements fact sheet

← Back to the full nutrient guide

This page is for education only and is not medical advice. These statements have not been evaluated by the Food and Drug Administration. Supplements are not intended to diagnose, treat, cure or prevent any disease. Talk to a qualified clinician before starting a supplement, especially if you are pregnant, breastfeeding, take medicine or have a medical condition. Daily needs are US reference intakes for adults 19-50.

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