Molybdenum: how much to take
Molybdenum is needed for a few enzymes that break down sulfur compounds and purines. Deficiency from diet is practically unknown.
Calculator Official intake Study doses Best form Safety Sources
Official daily intake
EFSA (European Food Safety Authority)
AI (adequate intake)
| Men | 65 µg |
|---|---|
| Women | 65 µg |
| Pregnancy | 65 µg |
| Breastfeeding | 65 µg |
Safe upper limit: 600 µg a day
NIH / NASEM (United States)
RDA (recommended dietary allowance)
| Men | 45 µg |
|---|---|
| Women | 45 µg |
| Pregnancy | 50 µg |
| Breastfeeding | 50 µg |
Safe upper limit: 2,000 µg a day
Doses used in studies
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
No study doses listed yet.
Best form and why
No best form
Why: Molybdenum deficiency from diet is practically unknown, so a separate supplement is rarely needed.
Food sources
Legumes, grains and grain products, liver, nuts.
Interactions
In animals, very high intakes lower copper.
Safety
Usual intakes from food are well below the safe limit.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Sources
- Official reference EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications
- Official reference EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel (version 11, August 2025). EFSA
- Official reference NIH Office of Dietary Supplements (2026). Molybdenum: fact sheet for health professionals (checked November 2026). NIH ODS
Values checked: November 12, 2026.
Fact sheets on other sites
Independent summaries to read alongside this page. PillMath is not affiliated with these sites.