What it does in the body
- Sulfite detoxification (sulfite oxidase)
- Purine metabolism and uric acid production (xanthine oxidase)
- Drug and xenobiotic metabolism (aldehyde oxidase)
- Nitric oxide metabolism (mARC enzyme)
- Amino acid metabolism
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 45 mcg | NIH/IOM |
| Adult female | 45 mcg | NIH/IOM |
| Pregnancy | 50 mcg | IOM |
| Children | 17 mcg (1-3y), 22 mcg (4-8y), 34-43 mcg (9-18y) | NIH/IOM |
| Older adults | 45 mcg | NIH/IOM |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Black-eyed peas (cooked) | 288 mcg per 100g | Africa/Americas |
| Lima beans (cooked) | 142 mcg per 100g | Americas |
| Lentils (cooked) | 148 mcg per 100g | South Asia/Middle East |
| Oats | 58 mcg per 100g | global |
| Peanuts | 21 mcg per 100g | global |
| Liver (beef) | 110 mcg per 100g | global |
| Green peas (cooked) | 48 mcg per 100g | global |
| Cauliflower | 13 mcg per 100g | global |
If you don't get enough
Mild: Not clearly defined in dietary context — essentially nonexistent
Moderate: Documented only in TPN without molybdenum: tachycardia, headache, night blindness, sulfite intolerance
Severe: Genetic molybdenum cofactor deficiency: neonatal seizures, lens dislocation, brain atrophy, usually fatal in infancy
Time to onset: Genetic form: days to weeks after birth. Acquired (TPN): weeks to months.
Too much
Upper limit: 2000 mcg/day (adults)
Very low toxicity from dietary sources. High doses (10-15 mg/day) may cause gout-like symptoms due to elevated uric acid. Occupational exposure causes higher uric acid, joint pain.
How well you absorb it
40-100% depending on form; molybdate (MoO4²⁻) is very well absorbed
Helped by: Acidic pH, Low sulfate status (reduces competition)
Hindered by: Copper (forms insoluble copper-molybdate in gut), High sulfate intake (competes for absorption), Tungsten (competitive inhibitor)
Cooking & storage
Molybdenum is heat-stable and not significantly affected by common cooking methods. Legumes retain most molybdenum during cooking. Processing and canning may reduce content slightly.
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