Trace minerals
Molybdenum
Sulfite oxidase
Cofactor for sulfite oxidase, xanthine oxidase, aldehyde oxidase.
Upper-limit caution
The Tolerable Upper Intake Level for Molybdenum is 2000 mcg per day. Routine intakes above this level — counting food + supplements — raise the risk of adverse effects. Multivitamins, fortified foods, and standalone supplements stack faster than people expect.
What Molybdenum does
Molybdenum is the cofactor for sulfite oxidase, xanthine oxidase, and aldehyde oxidase — three enzymes that handle sulfur metabolism, purine catabolism, and various detoxification reactions. Dietary molybdenum is abundant in legumes, grains, and water — frank deficiency is essentially nonexistent outside of specific genetic enzyme defects. The 2,000 mcg UL is set with a wide margin; routine intakes are ~50–500 mcg/day depending on local soil.
Food sources of Molybdenum
Approximate Molybdenum content per serving. Whole-food intake counts toward your daily total alongside any supplemental dose.
| Food | Serving | Molybdenum |
|---|---|---|
| Black-eyed peas (cooked) | 1 cup | 550 mcg |
| Lima beans (cooked) | 1 cup | 140 mcg |
| Lentils (cooked) | 1 cup | 75 mcg |
| Oats (cooked) | 1 cup | 20 mcg |
| Eggs (whole) | 1 large | 5 mcg |
| Plain yogurt | 1 cup | 10 mcg |
Signs of Molybdenum deficiency
- ●Inherited molybdenum cofactor deficiency: neonatal seizures, developmental delay (extremely rare)
- ●Acquired deficiency reported only in exceptional TPN cases
Who needs more Molybdenum
Groups and situations where Molybdenum requirements rise or status commonly runs low:
- ●Long-term TPN without trace minerals
- ●Otherwise: routine supplementation is not indicated
How Molybdenum appears on labels
Supplement labels list Molybdenum under several names depending on the chemical form used. Any of these on an ingredients panel counts toward your Molybdenum intake:
- molybdenum
- sodium molybdate
- molybdenum glycinate
Best supplements for Molybdenum
Top-scoring supplements in our catalog that list Molybdenum on the label. Each product is graded on Formulate's ingredient-level rubric — dose accuracy, form, transparency, and third-party testing.
Deep dive
For mechanism of action, dosing protocols, evidence grade, and interaction warnings on Molybdenum, see the full encyclopedia entry:
Molybdenum encyclopedia entry →Guides covering Molybdenum
Long-form articles in our guide library that go deeper on Molybdenum — comparisons, protocols, and reviews.
Frequently asked questions
What is the daily target for Molybdenum?
What foods are highest in Molybdenum?
What are the signs of Molybdenum deficiency?
Who is most at risk for low Molybdenum?
Related trace minerals
Track your full intake
Formulate's free web app aggregates Molybdenum (and ~40 other nutrients) across every supplement in your stack — flagging underdoses, overlaps, and upper-limit overshoots in one view.
Track your intake free →Medical disclaimer. This page is educational and does not replace advice from a qualified healthcare provider. Targets and upper limits are general adult reference values; individual needs vary by age, sex, pregnancy status, and clinical context.