What Is Molybdenum & What Foods Can I Find It In?

Molybdenum is an essential trace mineral. It is thought to be important for maintaining health.

It works as a cofactor for several enzymes.

Molybdenum deficiency is rare. But consuming high levels of molybdenum can interfere with the body's uptake of copper, which can lead to copper deficiency.

Molybdenum powder can be used as a fertilizer for some plants, for example, cauliflower.

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Molybdenum Is An Important Nutrient

Molybdenum is required in the human diet. (source )

It has been shown to act as a cofactor for several enzymes in humans. Together they are believed to be important for maintaining health. (source )

It is believed to be important for normal physiological functions and is present in many biological systems.

Your body uses molybdenum to process proteins and genetic material like DNA.

Molybdenum also helps break down drugs and toxic substances that enter your body.

Molybdenum deficiency is rare. It has not been observed in healthy people. (source )

Molybdenum In Food

Molybdenum in foods is present mainly in the form of molybdenum salts.

Molybdenum is widely distributed in nature. It is prevalent in food and water. Molybdenum is found in many plants and animal organisms. (source )

Legumes are a rich source of molybdenum. Other foods high in molybdenum are leafy vegetables, whole grains, nuts, and beef liver. (source)

Added molybdenum in foods is generally required to be less than 100 ppm (parts per million), and if present above this level, it may cause undesirable taste and flavor problems.

Foods You Can Find Molybdenum In

You find molybdenum mostly in legumes. But also in cereal grains and pasta products.

Examples of food sources include

Foods in our nutrition tool

You can find regularly updated, top ranked lists of foods for over 200+ nutrients in our nutrition tool.

If you are interested in what foods contain the most molybdenum, we recommend you visit our tool.

Here's our top ranked list of foods that contain Molybdenum, Mo.

Sara Niemelä

co-founder Care Omnia, Head Content Creator

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Nutrition is my passion. I've spent thousands upon thousands of hours reading, analyzing, categorizing and comparing research studies.

I’m a wife and a mother of three. I enjoy the outdoors, cooking, and spending time with my family.