What is molybdenum good for?
Molybdenum, despite being one of the lesser known minerals, is actually one of 14 minerals that are considered essential for human life. In a similar fashion to magnesium, molybdenum serves mainly as a cofactor, or "helper", that assists the body in various chemical processes, including enzyme function, breaking down sulfites in our food, and eliminating harmful toxins.
Molybdenum sources & deficiency
Since the human body only really requires trace amounts of molybdenum, and due to it being fairly abundant in our diets (especially in legumes, grains, dairy, and certain organ meats), molybdenum deficiency is quite rare, and for this reason people generally don't need to take molybdenum supplements, and this is also why you probably have very rarely heard people talk about molybdenum within the context of nutrition, if at all.
That said, the amount of molybdenum in any particular plant-based food can depend on the amount of molybdenum that was in the soil in which it grew, and the water that was used to irrigate the soil, so some sources will be richer in molybdenum than others.
Molybdenum toxicity
At the other end of the spectrum, an excess of molybdenum, or molybdenum toxicity, is rare in healthy people. Only in cases where people are exposed to large amounts of metals, such as metalworkers or miners, or people in areas where there is a very high concentration of molybdenum in the soil, are at any risk of receiving excessive molybdenum intake. Furthermore, the human body is very efficient at getting rid of excess amounts of the mineral.
When should I take molybdenum?
There does not seem to be a time of day that is best suited for taking molybdenum supplements, however most supplement manufacturers recommend taking molybdenum with a meal for maximum absorption.
What should I avoid taking molybdenum with?
Avoid with copper
Molybdenum is known to reduce the absorption of copper when they are taken together, as the two can bind together to form complexes, so it is best to take these two supplements separately, at least two hours apart.
What are natural sources of molybdenum?
If you are interested in achieving your daily molybdenum intake through your diet, rich sources of molybdenum include:
- Legumes
- Seeds
- Nuts
- Grains
- Beef liver
- Milk
- Cheese
- Yoghurt
- Spinach
Molybdenum data sources & further reading
Last updated by Asklepios on 30th January, 2025