Molybdenum
Last updated: August 9, 2026
Benefits
A trace mineral needed by the enzymes that break down sulfur-containing amino acids and clear certain by-products of normal metabolism. Ordinary diets supply it easily.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 17 mcg |
| Children 4–8 | 22 mcg |
| Boys 9–13 | 34 mcg |
| Girls 9–13 | 34 mcg |
| Males 14–18 | 43 mcg |
| Females 14–18 | 43 mcg |
| Men 19–50 | 45 mcg |
| Women 19–50 | 45 mcg |
| Men 51–70 | 45 mcg |
| Women 51–70 | 45 mcg |
| Men 71+ | 45 mcg |
| Women 71+ | 45 mcg |
| Pregnancy 14–18 | 50 mcg |
| Pregnancy 19–50 | 50 mcg |
| Lactation 14–18 | 50 mcg |
| Lactation 19–50 | 50 mcg |
Upper limit
This limit applies to total Molybdenum intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 300 mcg |
| Children 4–8 | 600 mcg |
| Boys 9–13 | 1100 mcg |
| Girls 9–13 | 1100 mcg |
| Males 14–18 | 1700 mcg |
| Females 14–18 | 1700 mcg |
| Men 19–50 | 2000 mcg |
| Women 19–50 | 2000 mcg |
| Men 51–70 | 2000 mcg |
| Women 51–70 | 2000 mcg |
| Men 71+ | 2000 mcg |
| Women 71+ | 2000 mcg |
| Pregnancy 14–18 | 1700 mcg |
| Pregnancy 19–50 | 2000 mcg |
| Lactation 14–18 | 1700 mcg |
| Lactation 19–50 | 2000 mcg |
Molybdenum toxicity hasn't been established in people; this limit comes from reproductive effects seen in animal studies and is set as a precaution.
Best food sources
| Serving | ||
|---|---|---|
| Black-eyed peas and lentils | — | — |
| Kidney and lima beans | — | — |
| Whole grains | — | — |
| Beef liver | — | — |
| Yogurt and milk | — | — |
Frequently asked questions
How much Molybdenum do adult women need per day?
Adult women (19–50) need 45 mcg of Molybdenum per day, per NIH/NASEM Dietary Reference Intakes.
How much Molybdenum do adult men need per day?
Adult men (19–50) need 45 mcg of Molybdenum per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Molybdenum you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 50 mcg per day, compared with 45 mcg for non-pregnant adult women.
Is there an upper limit for Molybdenum?
Yes — for adults 19–50, the tolerable upper limit is 2000 mcg. Molybdenum toxicity hasn't been established in people; this limit comes from reproductive effects seen in animal studies and is set as a precaution.
What foods are highest in Molybdenum?
Good sources include Black-eyed peas and lentils, Kidney and lima beans, Whole grains, Beef liver, and Yogurt and milk.
How Tavita handles this
Tavita logs Molybdenum from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.