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Molybdenum Requirements and Dietary Sources

Mineral Guide


Updated February 05, 2014

Written or reviewed by a board-certified physician. See About.com's Medical Review Board.

dry beans

Legumes contain molybdenum.

Sanja Gjenero

Molybdenum is a trace mineral that your body uses in small amounts, mostly as a component of three enzymes your body needs to metabolize amino acids, produce uric acid and to break down drugs and toxins.

Daily Requirements

1 to 3 years: 17 micrograms per day
4 to 8 years: 22 micrograms per day
9 to 13 years: 34 micrograms per day
14 to 18 years: 43 micrograms per day
19+ years: 45 micrograms per day

Molybdenum deficiency doesn't occur in humans because it is found in many foods and is needed in such small amounts. Dietary molybdenum is found in the largest amounts in peas, lentils and other legumes, however it is also found in fruits, vegetables and many animal foods.

Other Trace Minerals


Molybdenum. Linus Pauling Institute - Oregon State University. Accessed January 27, 2010. http://lpi.oregonstate.edu/infocenter/minerals/molybdenum/.


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