Molybdenum
Helps enzymes process sulfur compounds and other metabolic byproducts.
Why it matters
Molybdenum is a cofactor for enzymes that help process sulfur-containing amino acids and other compounds the body needs to break down.
- Supports enzymes that process sulfur compounds.
- Helps metabolize certain waste products and compounds in food.
- Acts as a trace cofactor rather than a high-volume structural mineral.
If intake is too low
Molybdenum deficiency is very rare. When it occurs, it is usually tied to unusual medical situations such as long-term intravenous feeding without enough molybdenum.
- Deficiency is rare in ordinary diets.
- Severe deficiency has been associated with neurologic and metabolic disturbances.
- Most people meet needs through mixed diets without trying.
If intake is too high
Too much molybdenum can raise uric acid and may cause gout-like symptoms. A trace mineral still has a real upper limit.
- Gout-like joint symptoms or elevated uric acid at excessive intakes.
- More is not better once needs are met.
- Separate molybdenum supplements are rarely necessary for people eating a varied diet.
Adult upper limit: 2,000 mcg/day
Molybdenum is needed only in tiny amounts, so there is little upside to large supplemental doses.
Common food sources
Molybdenum is found in legumes, grains, nuts, and other everyday foods.
- Beans, peas, lentils, and soy foods
- Whole grains and grain products
- Nuts and dairy foods
Who may need closer attention
True deficiency is unusual, so molybdenum usually matters most as part of a balanced overall mineral intake rather than a stand-alone concern.
- People on long-term parenteral nutrition
- People using trace mineral blends without a specific reason
- Anyone assuming obscure minerals should always be added separately
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You are using a trace mineral blend with several overlapping ingredients. Molybdenum needs are tiny, so dosing errors do not need to be huge before they become unnecessary.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Molybdenum is often already present in multimineral formulas.
- It is a nutrient where getting enough is easy and separately supplementing is rarely the missing step.
- If a product highlights molybdenum heavily, that is usually a marketing choice rather than a common nutritional need.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.
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Chromium
Helps insulin work and supports normal carbohydrate and fat metabolism.