Molybdenum

Molybdenum – The Detox Support Mineral

Molybdenum is a trace mineral that your body needs in tiny amounts to support essential enzyme functions.

While it's not as well-known as magnesium or selenium, molybdenum plays a crucial role in detoxification, breaking down harmful compounds, and energy production in your cells.

Why Molybdenum Is Important

• Detox Support – Helps enzymes break down sulfites and prevent harmful build-up.

• Energy Metabolism – Assists in the breakdown of amino acids and fats for energy.

• Sulfur & Uric Acid Balance – Supports proper metabolism of sulfur-containing compounds and helps detoxify nitrogen waste.

• Protects Against Toxins – Important for neutralising substances like alcohol and certain preservatives.

Recommended Daily Intake (RDI)

• Adults: 45 mcg/day

• Pregnant Women: 50 mcg/day

• Breastfeeding Women: 50 mcg/day

Things that can increase your need for molybdenum.

A high intake of animal protein can raise molybdenum requirement.

A high exposure to sulphites as additives to processed foods, medications, and cosmetics.

A high intake of onions, garlic, and cruciferous veggies.

Use of sulphur-containing nutritional supplements or medications;

Pregnancy, oestrogen spikes during the menstrual cycle, or use of supplemental oestrogen in birth control or hormone replacement therapy.

An overgrowth of sulphur-metabolising bacteria in the gut.

Signs of Molybdenum Deficiency

Insufficient intake can affect detox pathways and energy levels.

Possible symptoms include:

• Sensitivity to sulfite-containing foods (e.g., wine, dried fruit)

• Headaches or brain fog after sulfite exposure

• Fatigue or weakness

• Poor detoxification or liver strain

Top Food Sources of Molybdenum

Most people get enough molybdenum from a balanced diet, especially from legumes and whole foods.

Lentils: 1 cup cooked = 148 mcg

Chickpeas: 1 cup cooked = 168 mcg

Black beans: 1 cup cooked = 130 mcg

Oats: 1 cup cooked = 77 mcg

Spinach: 1 cup cooked = 104 mcg

Potatoes (with skin): 1 medium = 23 mcg

Milk: 1 cup (250ml) = 22 mcg

Chicken Liver: 1 cooked (50mg) = 15 mcg

Why Keeping a 5-Day Food Diary is So Helpful (Especially with a Free App Like Cronometer)

If you’ve ever wondered whether you’re getting enough vitamins and minerals from your diet, keeping a food diary for just 5 days can be a real eye-opener. Using a free app like Cronometer makes the process simple and surprisingly insightful.

Cronometer doesn’t just track calories — it gives you a full nutritional breakdown of the food you eat each day. You’ll quickly see where your diet is strong and where you might be missing out on important nutrients like B12, magnesium, or iron.

One of the best things about using an app like this is that you can experiment. Try swapping in nutrient-dense foods — like chicken liver, beets, or romaine lettuce — and watch how even small changes can dramatically improve your nutrient intake.

If you’re using my example one-day meal plans for specific vitamins and minerals, keep in mind: they’re just examples to show what’s possible. Cronometer helps you take it a step further by tailoring things to your own diet, preferences, and needs.

Tracking for just 5 days can give you a clearer picture of how your current eating habits support your health — and where a few smart tweaks can make all the difference.

Example Meal Plan

Here's an example of how to easily exceed 45 mcg/day of molybdenum:

Breakfast:

1 cup cooked oats (77 mcg)

Fresh berries and a splash of milk (22 mcg)

Lunch:

Lentil and spinach soup (1 cup lentils – 148 mcg + spinach – 104 mcg)

Snack:

Roasted chickpeas (½ cup – 84 mcg)

Dinner:

Baked potato with skin (23 mcg)

Side of black bean salad (½ cup – 65 mcg)

Total: ~523 mcg (far exceeding the RDI, but still safe as molybdenum is only toxic in extremely high doses).

Molybdenum Supplements – Do You Need Them?

Most people obtain a sufficient amount of nutrients from their diet, especially if they regularly consume foods like beans, lentils, or oats.

Supplements containing sulphate should be taken separately from your best food sources of molybdenum and your molybdenum supplements.

If you do supplement, the formulation must contain no divalent cations (such as calcium, magnesium, iron, zinc, copper, or manganese), as these bind to molybdate, forming insoluble compounds that are not readily absorbed.

To avoid this issue, there is a topical skin oil available from https://b12oils.com/

We use Vitamintrend Molybdenum 150μg. For a discount, please use this link.

Vitamintrend Molybdenum

Another suitable supplement would be Metabolics Sodium Molybdate, either as drops or as a capsule (beware, very high dose), available from Amazon here (paid link)

Metabolics Sodium Molybdate

Key Takeaways (Cheat Sheet)

• RDI: 45 mcg/day for adults

• Best Sources: Lentils (1 cup = 148 mcg), Chickpeas (1 cup = 168 mcg), Spinach (1 cup = 104 mcg), Oats (1 cup = 77 mcg), Potatoes (1 medium = 23 mcg)

• Deficiency Signs: Sulfite sensitivity, brain fog, fatigue

• Tip: Just ½ cup of lentils already gives more than double the RDI!

For more information, please visit https://ods.od.nih.gov/factsheets/Molybdenum-HealthProfessional/

This information is provided for educational purposes only and should not be considered medical advice.