Molybdenum is a rather obscure trace mineral that rarely garners much press. But your body needs it, and here's the interesting part: it comes to you straight from the ground. Here's what molybdenum does, where to find it, and whether a molybdenum supplement is worth considering.
What is molybdenum?
Molybdenum is an essential trace mineral, which means your body needs it to function but only in very small amounts – much like iron, magnesium and zinc. Like them, your body can't produce it, so it all has to come from the food you consume, or from supplements.
What makes molybdenum unusual is where it comes from. It occurs naturally in the Earth's crust, and it reaches you through the soil: plants draw it up and use it to convert nitrogen into ammonia, and it passes into your diet when you eat those plants, or the animals that graze on them. That's also why the molybdenum content of a given food depends on where it was grown.
Your body uses molybdenum to help process proteins and to break down certain drugs and toxins. It contributes to normal sulphur amino acid metabolism, activating the enzymes that break down sulphites – the preservatives found in things like wine, dried fruit and processed meats – and stop them building up in the body.
What food is highest in molybdenum?
Molybdenum is found across a wide variety of foods, though the amounts vary depending on the soil. The richest sources are usually legumes, grains and organ meats.
Black-eyed peas are one of the single best sources of molybdenum, alongside lima beans, kidney beans and peanuts. You will also find it in grains of all kinds, including oats, rice, wheat, corn and breakfast cereals. Beef liver and kidney are particularly rich in molybdenum, as these organs store excess amounts of the mineral. Dairy is a good source too, especially yoghurt, milk and cheeses like cheddar.
One rule of thumb worth knowing: foods that grow above ground tend to contain more molybdenum than those that grow below it, like potatoes and carrots. Though if you do eat potatoes, leave the skin on – that's where most of it can be found.
How much molybdenum do I need?
The NHS doesn't set a strict daily amount for molybdenum, simply because it's so easy to get enough from an ordinary diet. Their guidance is that you should be able to get all the molybdenum you need from your daily food.
What are the benefits of taking a molybdenum supplement?
Molybdenum's main role is in sulphur amino acid metabolism – helping your body process sulphites and certain amino acids properly. This is particularly relevant if you're sensitive to sulphites, which are widely used as preservatives in food and drink.
Deficiency is very rare in healthy people eating a varied diet, so most of us won't need a supplement. Molybdenum is more commonly taken as part of a broader mineral formulation, where it sits alongside other trace minerals like zinc, selenium, copper and manganese – all needed in small daily amounts.
It's also a mineral where more isn't better. High doses carry their own risks, including interfering with copper levels, so it's worth speaking to your GP or pharmacist before taking molybdenum on its own.
Which molybdenum supplement should I take?
Most people take molybdenum within a multivitamin or mineral complex rather than as a standalone supplement, which is a simple way to get it alongside the other essential nutrients your body needs each day.
Our collection includes premium capsules, comprehensive mineral complexes and liquid formulations, from high-potency formulas developed especially for pregnancy, to gentle multinutrient options made specifically for children.
Many are suitable for vegetarians and vegans – always check the product label for specific dietary information.
Explore our range of molybdenum supplements and find the best molybdenum supplement for your individual needs.