Molybdenum
Molybdenum (Mo)
Minerals. Modern nutrition.
Also called Mo, Sodium molybdate, Ammonium molybdate
Pinyin: mù
Spanish: Molibdeno
High doses can lower copperAn essential trace mineral that the body uses in a few enzymes that break down sulfites and some medicines, and it is found in many common foods.
Did you know? Molybdenum takes its name from the Greek word molybdos, meaning lead, because its ore was once mistaken for lead ore.
What it may help, and how strong the proof is
- Cleansing & detox. Some sellers say molybdenum supports detox. The body uses it in enzymes that break down sulfites, but no human trials show that extra molybdenum clears toxins from the body.See the research: 13 studies in peopleUnproven
- Mouth, gums & teeth. Some products claim molybdenum protects teeth from decay. Good human trials have not shown that it does.See the research: 17 studies in peopleUnproven
Parts of the body
Traditional use
Molybdenum has no folk history as a remedy. Scientists found it inside key enzymes, and its role in people became clearer from a rare inherited disorder. Babies who cannot make one of these enzymes suffer severe brain damage and often die in early infancy.
How it is classified
How people take it
US guidance sets the adult amount at 45 mcg a day, and 50 mcg during pregnancy and breastfeeding. Most people reach that from food alone. Food and supplements together should stay under the adult upper limit of 2,000 mcg a day.
Food, tablet and capsule.
Where to get it
Good sources are beans, lentils, black-eyed peas, whole grains, nuts, potatoes, leafy greens, milk, eggs and meat. How much molybdenum a plant contains depends on the soil it grew in. Tablets and capsules are sold in health stores and online.
Be careful
Molybdenum from food is considered safe. Very high intakes can lower copper levels and raise uric acid, a risk factor for gout. Miners and metalworkers who breathe high levels of molybdenum dust have had joint pain and high uric acid, so people with gout or copper problems should avoid high-dose supplements.
Avoid if: high-dose supplements in pregnancy; gout; copper deficiency.
Mixing with other things
- Works well together
Both are trace minerals found in many multi-mineral blends and in whole grains.
- Use caution
Very high molybdenum intake can lower copper levels, so long-term high doses are not advised.
The honest take
Molybdenum is needed in tiny amounts, and deficiency is extremely rare. Beans, grains and nuts give most people enough. Detox and tooth-protection claims are not backed by good human trials, and high-dose pills can lower copper.
Sources
Each “See the research” link opens PubMed, the U.S. National Library of Medicine's index of medical studies, showing only trials and reviews done in people. The number tells you how much a use has been tested, not whether it worked. The proof rating tells you that.
Study counts checked October 2026.