Molybdenum
Type
mineral
Dosage Summary
RDA is 45 mcg/day for adults. Best sources: lentils, liver, beans, peas, nuts. Therapeutic doses for sulfite sensitivity or copper detox may range from 100-500 mcg daily. Avoid doses over 10-15 mg/day to prevent copper depletion.
Innate Stores
Forms
capsule, tablet, food
Molybdenum is a trace mineral with a niche but critical role in detoxification and metabolic health. It's essential for the sulfite oxidase enzyme, which converts toxic sulfites from food preservatives and metabolism into harmless sulfates, supporting liver health and reducing inflammation.
Through its involvement in aldehyde oxidase and xanthine oxidase enzymes, molybdenum aids in breaking down aldehydes (from alcohol or candida die-off) and assists in clearing excess unbound copper and iron. It's also crucial for balancing sulfur metabolism, particularly important for those sensitive to high-sulfur diets or supplements, crucial for proper hair health.
Key Functions
- Better hair health by activating enzymes that support keratin production
- Converts toxic sulfites to harmless sulfates
- Supports aldehyde breakdown and heavy metal clearance
- Balances sulfur amino acid metabolism
- Aids liver detoxification pathways
- Works synergistically with magnesium and zinc
- Helps regulate copper levels in the body
Best Food Sources
- Lentils (50-100 mcg per serving)
- Organ meats (especially liver)
- Beans and peas
- Nuts
- Whole grains from mineral-rich soil
While the RDA is 45 mcg/day for adults (easily met through diet), therapeutic doses for specific issues like sulfite sensitivity or copper detox may range from 100-500 mcg daily. Higher doses should be approached with caution due to molybdenum's narrow therapeutic window.
Important Notes
- Prioritize food sources over supplements when possible
- Consider supplementation for sulfite sensitivity or high toxic load
- Watch for deficiency signs: brain fog, wine headaches, unexplained fatigue
- Pairs well with magnesium and zinc for detox support
- Avoid high doses (10-15 mg/day) which can disrupt copper balance
| Form | Bioavailability | Best For |
|---|---|---|
| Molybdenum Glycinate | High | Enhanced absorption, targeted supplementation |
| Sodium Molybdate | High | General supplementation |
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.