Molybdenum: The Important Mineral That Nutritionists Forgot

Molybdenum: The Important Mineral That Nutritionists Forgot

More and more people are developing sulfite sensitives, copper imbalance, and suffering from mold detoxing issues. Can all of these issues stem from the increased need for a relatively unknown mineral? Yes, the important mineral mentioned above is known as molybdenum. It is one of my main beliefs that people need to know about this trace mineral now more than ever.

What is Molybdenum

Molybdenum is a mineral that is not found freely in nature. The mineral can be easily sourced from the metal ore molybdenite. It was once used in pencils and is easily confused with graphite. Molybdenum was successfully isolated by the Swedish chemist Peter J. Hjelm in 1781. The mineral is currently used to produce certain metal alloys mainly used in the production of military weapons. Molybdenum containing alloys have increased strength and corrosion resistive properties. Finally, the mineral is also used as a natural plant fertilizer.1 2

What are Dietary Sources of Molybdenum

Absorption is limited somewhat from food ingestion by phytic acid. Phytic acid is a storage form of phosphorus and inositol (inositol hexakisphosphate) in plants that are not in general bio-available through ingestion. Phytic acid is an excellent chelator and binds itself to other minerals found inside plants for storage that also makes their bio-availability less through ingestion.3 4

Soy contains large amounts of the mineral, but one human study showed that less than half of it is absorbed by the body when ingested, hindered by phytic acid. In comparison molybdenum found in kale seems to be at least 85% bio-available to the body per the same study.5

Dietary sources of the mineral that would not be bound by large amounts of phytic acid include:6

  • Basil
  • Parsley
  • Cow Liver
  • Chicken Liver
  • Kale
  • Green beans
  • Cucumbers
  • Milk

Why is Supplementing With Molybdenum so Important?

Molybdenum is important in the production of four main enzymes in the body known as molybdoenzymes.

  • Sulfite oxidase – Sulfite oxidase is produced by the body to catalyze the transformation of sulfites into sulfates what are eliminated from the body. Ingested sulfites themselves are recognized as strong food allergens for a lot of people which in some cases may stem from minor deficiencies causing less production of sulfite oxidase by the body. Sulfite oxidase is important for the metabolism of all ingested sulfur from the diet including sulfur-containing amino acids (methionine and cysteine). Finally, sulfite oxidase is important for mitochondrial function because it helps transfer produced electrons to the electron transport chain that eventually generates ATP.7 8
  • Xanthine oxidase – Xanthine oxidase is produced by the body to catalyze the breakdown of nucleotides to form the primary human antioxidant uric acid. Though uric acid is very important as an antioxidant, too much may crystallize in joints and cause gout. It has been documented in a few case reports that too much molybdenum may cause gout-like symptoms, possibly from the over production of xanthine oxidase and, therefore, uric acid9 10
  • Aldehyde oxidase & Aldehyde dehydrogenase – Aldehyde oxidase and aldehyde dehydrogenase are produced by the body to breakdown aldehydes that many are known toxic compounds including formaldehyde and acetaldehyde. Consumption of alcohol requires ample amounts of aldehyde oxidase and aldehyde dehydrogenase to convert acetaldehydes produced from ethanol detoxification by the liver into carboxylic acids that can be used by the body. Mold and yeast also produce a lot of aldehydes that require these enzymes to help detoxify.11 12 13 14 15

Molybdenum is also used to produce lesser molybdoenzymes including:

  • DMSO Reductase – Some people supplement with DMSO as a way to bypass our natural skin barrier and absorb topically applied supplements directly into the venous system to help fight against cancer or reduce inflammation from arthritis. The mineral helps make the enzyme that is necessary to break it down into dimethyl sulfide so that it is eliminated from the body.16

Should You Supplement With Molybdenum?

Most people get adequate amounts of molybdenum in their diet. Depending on the region of the world you live in though (like some parts of China and Iran), the soil might be depleted in molybdenum, and you may not be able to get adequate amounts from food. Lack of proper intake of the mineral from the diet has been linked to increased risk of esophageal squamous cell carcinoma.17

It may be possible for people who are alcoholics, suffer from yeast and fungal infections, or suffer from mold toxicity might have depleted amounts of the mineral. People suffering from these conditions may have an excessive need for molybdenum to produce the necessary enzymes and develop a deficit.

When you drink alcohol if your face flushes excessively, or you have developed allergies to sulfur or sulfite containing foods and beverages you might also have depleted amounts of the mineral and may need to supplement.18 19

The Different Supplemental Forms of Molybdenum

  • Ammonium Molybdate/Potassium Molybdate/Sodium Molybdate – Not the best-absorbed forms of molybdenum that should be avoided if possible.
  • Molybdenum Yeast – A “natural” form of molybdenum that is claimed to be very easily assimilated by the body. What would possibly be wrong with recommending the chelation you may ask? Molybdenum yeast is found in most of your “natural” vitamins including New Chapter, Garden of Life, and Megafood. The main problem I have with this form of the mineral is that you have to ingest a lot of brewer’s yeast (that some people are sensitive to) in the whole supplement to only get a tiny amount of molybdenum. There are just a lot better options for supplementation out there.
  • Molybdenum Aspartate – Excess aspartic acid may be neurotoxic.20 Avoid if possible.
  • Molybdenum Citrate – Molybdenum citrate is the mineral chelated with citric acid. Molybdenum citrate has average absorption and slightly increases stomach acid levels.
  • Molybdenum Picolinate – Molybdenum picolinate is a moly supplement that is chelated with picolinic acid. Picolinic acid is a compound that is an isomer of niacin and is a carbolite of the amino acid tryptophan. Molybdenum picolinate has superior absorption.
  • Molybdenum Glycinate – The most bioavailable form of the mineral. The bounded glycine helps with sleep and provides a calm feeling.

Molybdenum Toxicity and Supplemental Recommendations

Toxicity occurs very rarely through the diet. Toxicity can occur however if too much is supplemented.21

Gout like symptoms from elevated uric acid levels may occur if one is taking 10-15 milligrams of the mineral daily that is a fairly high dose. Anemia may also occur from long-term ingestion of large amounts of supplemental molybdenum because of its iron binding capabilities. Blood and urinary uric acid levels seem not to be increased if supplementing less than 1.5 mg daily.22

Symptoms of acute toxicity include decreased appetite, listlessness, weakness, fatigue, anorexia, headache, arthritis, myalgia, chest pain, nonproductive cough, and diarrhea. Symptoms of severe toxicity include psychosis, seizures, anxiety, severe depression, changes in mood, headaches, coma, and death.23

One of the most widespread cautionary tales of supplementing with molybdenum is possible psychosis toxicity. Psychosis toxicity did occur in one gentleman that supplemented a milligram of the mineral daily for eighteen days in a widely known case report. It is a possibility that the man in the case study was not able to clear the mineral properly from his system because he had a very high amount per milliliter of blood. In addition, the amount that he was consuming from the supplement might have been much higher than what was on the label because of a manufacturing error. Either way, this is one case compared to millions of people that ingest molybdenum supplements or amounts in their supplements daily and appears to be a single event.24

To prevent against molybdenum toxicity I recommend taking one milligram of the mineral every other day or at the most every day if needed. Molybdenum may interfere with copper metabolism, through reduction of ceurloplasmin, so use with caution if you have copper metabolism issues. Supplementation of magnesium while taking the mineral may increase ceurloplasmin activity enough to offset this issue. The inhibition of ceurloplasmin may happen only occur in females, more studies are needed to determine the relationship between molybdenum and ceurloplasmin.25 26

  1. Great Article! Thank you :)

  2. John, do you know of a low dose molybdenum supplement that does not contain copper? Ideally looking for one that contains no more than 34 mcg of molybdenum, as this is for a 10 year old child.

    • Seeking has a molybdenum supplement in liquid drop form that I believe meets that criteria

    • OMG. Are you SERIOUS?

      First of all, no molybdenum supplements contain copper. They contain MOLYBDENUM. Secondly, common sense says buy the lowest dose you can find, and then open the capsule or cut the tablet into the estimated dose.

      Where you or your nutty doctor came up with 34 mcgs is beyond me…

      • @Marcia .. Way to be kind to someone who may have come across some research, that you don’t know about, that they are willing to try to help their child.
        So very mature of you.

  3. I have Morgellons. I read that Sodium Molybdate would be good but can’t find why or where. I had ordered and now I have a lb. and wonder what to do with it. Toss it?

    • You may find that testing your dna for methylation polymorphism May prove Morgellons incorrect. There is a better answer out there.

      I am not refuting that you have an issue. But there are other unstudied illnesses that are unknown at this time but I believe stem from multiple methylation disorders. Look at Dr Ben Lynches Dirty Genes. I believe modern medicine is not spending enough time teaching genetics. I have multiple issues that have torn my body apart. All they could find was homozygous mutations in fast COMT, MTHFR, MAO-A and a couple others. I have issues from the cellular level. If that is impaired it can cause a host of other disorders diseases and the least of my issues, skin disorders

    • There is no such thing as Morgellons.

  4. “..Uric acid crystallice in the joints.”
    I read Molybdeum is a co enzym to the enzym Xanthin oxidase. The process should be.
    1.Purin (C5H4N4) + Xanthin oxidase >>>>
    2.Hypoxanthin (C5H4n4o) + Xanthin oxidase >>>>
    3.Xanthin (C5H4N403) + Xanthin oxidase >>>
    4. Uric acid (C5H4N4o3).

    A low level of molybdeum should make the step from xanthin to uric acid harder. And it is the Xantin,(krystal) that causes gout…

  5. Hi, can you please advise when best to take a Molybdenum Glycinate Supplement. Am I best to take at night together with Magnesium Glycinate, or would another time of day (with a meal for example) be more appropriate? I am also taking Vit K2 and Omega 3 and would like to ensure I am taking everything at the optimum time of day.

  6. Yes, molybdenum helps mobilize iron from the liver, but it doesn’t “bind” to it, so it does not cause anemia. In fact, it may help with anemia that doesn’t respond to iron alone.

  7. 18 yr old Daughter has too much Molybdenum per blood test. Her major symptom is a red face. Looks inflamed. Could it be from this mineral? She is gluten free/ dairy free.

  8. Hi John

    What about Redheads and people with the MC1R gene getting Xanthine gout mimicking Fibromyalgia? Will Molybdenum alleviate those simptoms and also get rid of the excess copper they store that cannot be used as it is not available in the blood? I have read that readheads are also prone to getting Parkinsons.

    • Molybdenum might interfere with ceurloplasmin and cause further issues. Look into the work of Morley Robbins and work to increase ceurloplasmin, to secrete excess unbonded copper and to get the body to use it properly.

    • Possibly, but what about looking into the work of Morley Robbins, and correct ceurloplasmin for proper copper metabolism. Increasing magnesium intake may help.

  9. Dear John, I am purchasing a multivitamin that contains 75 mcg molybdenum glycinate chelate.

    I have copper overload (hair analyzis)

    Is 75 mcg safe?

    Regards, Manon (Canada)

  10. I have Parkinson and asparagus relieves my tremors. As a Ph.D., Inorganic Chem Ga. Tech 1974, I have concluded that the dithiol in asparagus is chelating the copper. Excess copper (“free copper”) exist in all old folks and currently the literature for Alzheimer is recommending a low copper diet. MoS4 (-2) is used to treat Wilson Disease. It removes the copper by forming a Cu-S-Mo bond, that passes into the bile. Research on sheep (the origin of MoS4) show that the Mo-S bond is the key.

    Is there a Mo-S supplement? If you wish an essay on asparagus and Parkinson,I will gladly email the current edition. Joseph E. Wreen, Ph.D.

    • To my knowledge no, and there is not a straight molybdenum sulfate supplement you can even try. Sure e-mail it to me at I would ask your doctor to test your ceuroplasmin levels to determine copper status and look into supplementing low doses of zinc. Avoid large doses of ascorbic acid if you are having copper issues.

  11. Did I get it right that copper is part of the detoxification process in the liver?

    Which amount ob molybdenum do you recommend if someone was exposed to mold (for a long time)?

    • Yes, but most people have too much copper and not enough ceruloplasmin. I would talk to your doctor about taking 1 mg every other day at least for two months.

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