Molybdenum — what the science says

In a nutshell

EFSA considers 65 µg of molybdenum a day adequate; people in Europe eat 58–157 µg.¹
Molybdenum is 88–93% absorbed, but less from soya than from kale.^3,4
The upper level is 600 µg a day.²

1What it does and how much you need

Molybdenum is part of four enzymes that break down aromatic aldehydes, sulphur amino acids and purines. A deficiency has been described only once, in a patient on long-term intravenous feeding; no one has observed it in healthy people.¹

EFSA recommendation 65 µg EFSA set the adequate intake at 65 µg a day for adults, pregnant and breastfeeding women — based on the lower end of usual intakes in Europe, which are 58–157 µg a day.¹

2Where to find it

Molybdenum is in almost all foods. Pulses, cereals, offal and nuts have the most; people in Europe get it mainly from cereals and bread.¹

3Absorption

Weak evidence — a small study 88–93% Four young men ate diets with different amounts of molybdenum (22–1,490 µg a day) for 24 days each. 88–93% was absorbed at every intake; the body excreted the excess in the urine.³

Weak evidence — a small study soya < kale Molybdenum from kale was absorbed as well as molybdenum added to food; from soya less well.⁴

In the EU, supplements may contain molybdenum as ammonium, potassium or sodium molybdate.⁵

4When it is too much

Upper level 600 µg The upper level for adults is 0.6 mg (600 µg) of molybdenum a day, including in pregnancy and breastfeeding.²

In the experiment with young men, intakes of 22–1,500 µg a day for 24 days were safe.³

What to take from this

You don’t need to supplement molybdenum — pulses, cereals and nuts provide enough.¹
Taking several supplements at once? Add up the molybdenum — the upper level is 600 µg.²
ForkRep doesn’t count molybdenum, because an ordinary diet provides enough.¹

Sources

Written on 11 Oct 2026, based on studies available at that date. Newer research may change the conclusions.

EFSA NDA Panel (2013). Scientific Opinion on Dietary Reference Values for molybdenum. EFSA Journal 11:3333. doi.org/10.2903/j.efsa.2013.3333
EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA Panel on Nutrition (version 11). efsa.europa.eu
Turnlund J. R., Keyes W. R., Peiffer G. L. (1995). Molybdenum absorption, excretion, and retention studied with stable isotopes in young men at five intakes of dietary molybdenum. Am J Clin Nutr 62:790–796. doi.org/10.1093/ajcn/62.4.790
Turnlund J. R. et al. (1999). Molybdenum absorption and utilization in humans from soy and kale intrinsically labeled with stable isotopes of molybdenum. Am J Clin Nutr 69:1217–1223. doi.org/10.1093/ajcn/69.6.1217
Directive 2002/46/EC on food supplements, Annex II — forms of vitamins and minerals permitted in supplements (consolidated version 26 Nov 2025). eur-lex.europa.eu

This is general information and does not replace a doctor. Food supplements are not medicines; buy them from trusted sellers and talk to a doctor if you are ill or take medicines.