Molybdenum

Molybdenum is a trace mineral needed for a few enzymes; diet covers needs, deficiency from diet is not described, and supplements are rarely relevant except in a rare inherited disorder.

Content last updated October 23, 2026. This page has not been medically reviewed.

MineralMolybdenum

What is Molybdenum good for?

What the body uses it for, and how strong the evidence is. A normal job in the body is not proof that extra supplements add benefit; each card says which.

Helping four body enzymes work

Established role

Molybdenum is part of a helper molecule (a cofactor) that four human enzymes need to work.

Supplements: Diet covers needs; no routine reason for healthy people to supplement.

Sulfur amino acid metabolism

Established role

Molybdenum enzymes help the body process sulfur-containing amino acids and clear sulfite.

Supplements: No evidence supplements add benefit when intake is adequate.

Purine metabolism

Established role

Molybdenum enzymes take part in breaking down purines, which are part of genetic material.

Supplements: No evidence supplements add benefit when intake is adequate.

Making and repairing genetic material

Established role

The NHS says molybdenum helps make and activate enzymes involved in repairing and making genetic material.

Supplements: Needs are met by a varied diet.

Connected topics

Open a group to see how each topic connects and how strong the evidence is.

Body systems (2)

Metabolism & WeightEstablished role
Molybdenum is part of a helper molecule that four body enzymes need, including ones that handle sulfur-containing amino acids and purines (building blocks of genetic material). This is a basic housekeeping role, not a weight-loss effect.
Nervous SystemDeficiency link
In the rare inherited disorder molybdenum cofactor deficiency, the body cannot use molybdenum and newborns have seizures and developmental delay. This is a genetic condition, not caused by diet.

Body parts (2)

CellsEstablished role
Molybdenum-dependent enzymes take part in making and repairing genetic material, according to the NHS.
JointsDocumented risk
The NHS says there is some evidence that molybdenum supplements may cause joint pain. Evidence is limited.

Functional actions (1)

Metabolic OptimizationEstablished role
Molybdenum is needed by enzymes in sulfur amino acid and purine metabolism. This is a normal role; there is no evidence that extra supplements improve metabolism.

Conditions & symptoms (1)

ArthralgiaDocumented risk
The NHS says there is some evidence that molybdenum supplements may cause joint pain.

Explore all 13 minerals

Short version. Molybdenum is essential but needed in tiny amounts, and the sources we read describe no routine reason for healthy people to take it as a supplement. Multi-mineral products often contain it, so add up totals and ask a clinician or pharmacist before using one, particularly in pregnancy, in children, or with kidney or liver conditions.

Overview

Molybdenum is an essential trace mineral. The NHS (UK) says it helps make and activate proteins (enzymes) involved in repairing and making genetic material, and that you should be able to get all the molybdenum you need from a varied diet. [1] A 2023 scoping review for the Nordic Nutrition Recommendations adds that in humans it is part of a cofactor needed by four enzymes involved in, for example, the metabolism of sulfur amino acids and purines. [2] Evidence labels used on this page: established role, insufficient, Proper evidence not found.

Food sources

The NHS says molybdenum is found in a wide variety of foods, and foods that grow above ground tend to be higher than root vegetables such as potatoes or carrots. [1] The Nordic review says cereal products are the main contributors to intake there, estimated at 100 to 170 micrograms (mcg) a day in Nordic studies. [2]

Official intake levels

1 milligram (mg) is 1,000 micrograms (mcg), so take care reading the table. [1]

Body and year	Group	Level
NHS (UK), page reviewed 2020	Adults	No daily figure given; the diet should cover needs [1]
Health Canada dietary reference intake tables	Adults; pregnancy and breastfeeding	RDA 45 mcg; 50 mcg [3]
Health Canada dietary reference intake tables	Adults	Upper level 2,000 mcg (2 mg) [3]
EFSA (EU), 2025 overview of upper levels	Adults	Tolerable upper intake level 0.6 mg (600 mcg) a day [4]
EFSA (EU)	Children 1 to 3; 4 to 6; 7 to 10 years	Tolerable upper intake level 0.1; 0.2; 0.25 mg a day [4]

The two upper levels differ more than threefold, which shows that regulators weigh the limited data differently. The Nordic review says the US Institute of Medicine set an RDA of 45 mcg a day for adults in 2001, that EFSA in 2013 found the evidence insufficient for a requirement and proposed an Adequate Intake of 65 mcg, and that an upper level has been based on reproductive toxicity in rats that more recent studies did not reproduce. [2] The NIH Office of Dietary Supplements pages were blocked to us, so we could not check a US fact sheet.

Deficiency

The Nordic review says there are no reports on clinical signs of dietary molybdenum deficiency in otherwise healthy humans, and no biochemical markers of molybdenum status. [2] Deficiency from diet is therefore not something a test or symptom list can establish, and no one should diagnose it themselves.

Molybdenum cofactor deficiency is a different thing: a severe inherited error of metabolism that usually shows up in newborns with seizures and feeding difficulties. [5] It is inherited, not caused by food choices, and is managed by specialist clinicians.

Evidence by use

Question	What the source found	Strength
Preventing deficiency	No reports of dietary deficiency in healthy humans. [2]	Not needed in healthy diets
Molybdenum with vitamin C in a trial	The Linxian trial in China (29,584 adults) tested vitamin C plus molybdenum among four combinations; the 2009 follow-up reported lower stroke mortality as a secondary finding. [6] Lung cancer deaths did not differ for any combination. [7]	Insufficient; cannot separate the two nutrients, and may not apply to well-nourished people
Supplements for energy, detox, "metabolism" or any condition	Proper evidence not found. We read the NHS page and searched PubMed for trials of molybdenum supplementation; the results were nutrient reviews, not trials of benefit.	Marketing claim

Frequently asked questions

Do I need molybdenum?

The NHS says you should get all you need from a varied diet. [1]

Can molybdenum supplements cause harm?

The NHS notes some evidence of joint pain. [1] Human toxicity data are limited. [8]

Can you be deficient in molybdenum?

The Nordic review found no reports of dietary deficiency in healthy people. [2] A rare inherited condition, molybdenum cofactor deficiency, is a separate matter. [5]

Why do two regulators give different upper limits?

EFSA lists 0.6 mg a day for adults and Health Canada's tables list 2,000 mcg. [4][3] A review says upper levels rest on limited, mostly animal data. [2]

Is molybdenum in my multivitamin a concern?

The sources we read give no advice specific to multivitamins. Check the label totals, and ask a pharmacist if you take several products.

More details: evidence, limits and cautions

The details behind this page: cautions, limits of the evidence and where sources disagree. Open any note to read it.

Safety and cautions

The NHS says there is some evidence that molybdenum supplements might cause joint pain. [1] A 1999 toxicology review said little data exist on human toxicity, and mentioned a gout-like syndrome and lung disease reported with excessive exposure, though study design prevents firm conclusions. [8] A 1999 risk assessment noted that molybdenum toxicity is associated with copper intake or depleted copper stores, so people with inadequate copper intake or a copper-metabolism problem could be at greater risk. [9] See Copper.

Medicines. No medicine interaction was found in the sources we read; that is not proof there is none. See medication interactions.
Pregnancy, breastfeeding and children. Health Canada lists 50 mcg for pregnancy and breastfeeding; EFSA lists lower upper levels for children (table above). [3][4] We found no source supporting supplements in these groups. See Pregnancy and breastfeeding.
Kidney or liver conditions, and before surgery. The sources we read do not address these. Tell your team about every supplement; see supplements before surgery.
Totals and quality. Check multivitamins and mineral blends; see amounts and duplicate ingredients and quality testing. For the big picture see Understanding minerals.

References

NHS (UK). Vitamins and minerals: Others (chromium, molybdenum, selenium and more; page last reviewed 3 August 2020). Link. Read 2026-10-23.
Molybdenum: a scoping review for Nordic Nutrition Recommendations 2023. Food Nutr Res. 2023. Link. Read 2026-10-23.
Health Canada. Dietary reference intakes: reference values for elements (tables). Link. Read 2026-10-23.
European Food Safety Authority. Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel, version 11 (August 2025). Link. Read 2026-10-23.
Atwal PS, Scaglia F. Molybdenum cofactor deficiency. Mol Genet Metab. 2016. Link. Read 2026-10-23.
Total and cancer mortality after supplementation with vitamins and minerals: follow-up of the Linxian General Population Nutrition Intervention Trial. J Natl Cancer Inst. 2009. Link. Read 2026-10-23.
Lung cancer chemoprevention: a randomized, double-blind trial in Linxian, China. Cancer Epidemiol Biomarkers Prev. 2006. Link. Read 2026-10-23.
Molybdenum. J Toxicol Clin Toxicol. 1999. Link. Read 2026-10-23.
Assessment of molybdenum toxicity in humans. J Appl Toxicol. 1999. Link. Read 2026-10-23.

Education, not medical advice. This page is for general information. It does not diagnose or treat any condition and is not a substitute for care from a qualified health professional. Natural does not automatically mean safe. Ask a clinician or pharmacist before changing your care, especially if you take medication, are pregnant or breastfeeding, or have a health condition.