Molybdenum: what it does and how much you need
Molybdenum helps enzymes break down proteins and some other substances. Adults need 45 micrograms a day, and the upper limit is 2,000 micrograms a day.
General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.
How much you need and the upper limit
| Adults need | 45 micrograms a day |
|---|---|
| Upper limit | 2,000 micrograms a day |
These are the US (NIH) figures for adults. Supplement Check has no separate NHS figure for molybdenum.
Food sources
- Beans and lentils
- Whole grains
- Nuts
- Beef liver
- Milk and yogurt
Quick answers
- What does molybdenum do?
- Molybdenum helps enzymes break down proteins and some other substances.
- How much molybdenum do adults need?
- Adults need 45 micrograms a day (US, NIH).
- What is the upper limit for molybdenum?
- US: 2,000 micrograms a day.
- Which foods have molybdenum?
- Beans and lentils, whole grains, nuts, beef liver, milk and yogurt.
Sources
- NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Molybdenum-HealthProfessional/
Ask Supplement Check yourself
Type a vitamin, mineral or supplement, a dose, or a product name, and get the daily need, the upper limit and any cautions. Open Supplement Check, free, no sign-up.
In Claude or any app that takes MCP connectors, add https://goodturn-mcp.pages.dev/supplementcheck/mcp and ask: “How much molybdenum do I need?”