Kristen Zaier, ​​Plant-Based RD

How Much Molybdenum Do I Need?

  • RDA for Adults is 45 mcg/d

  • Upper Safe Limit for Adults is 2,000 mcg/d

Why Do I Need Molybdenum?

  • Molybdenum is needed for several enzymes

Plant-Based Sources

  • Molybdenum is found in beans, grains and leafy vegetables


  • The only known cases of molybdenum deficiencies occurred in people receiving TPN (TPN is nutrition delivered directly into the bloodstream via IV)

Toxicity Symptoms

  • Toxicity is rare but gout like symptoms have occurred in workers exposed to dust containing molybdenum


References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.