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Check molybdenum intake vs RDA — see mcg/day, % of RDA and food sources.
Check molybdenum intake vs RDA — see mcg/day, % of RDA and food sources.
Enter values above and click Calculate — results will appear here with the formula explained.
Molybdenum is an essential trace mineral that acts as a cofactor for four critical enzymes: sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime-reducing component (mARC). These enzymes drive sulfite detoxification, purine catabolism, and drug metabolism — without sufficient molybdenum, toxic sulfites accumulate and nucleotide turnover falters.
The RDA is 45 mcg daily for adults 19+, with an upper limit of 2,000 mcg. Most adults consume 80–300 mcg daily from food, so deficiency is virtually unknown in healthy populations eating varied diets. Legumes (lentils, beans), whole grains, nuts, leafy greens, and organ meats are the richest sources — a cup of cooked lentils delivers ~150 mcg, already 3× the RDA.
Deficiency is extraordinarily rare and only documented in genetic disorders (molybdenum cofactor deficiency) or prolonged parenteral nutrition without supplementation. Symptoms include tachycardia, tachypnea, neurological deterioration, and lens dislocation from sulfite accumulation — but these are medical emergencies, not dietary concerns for healthy people.
No Upper Limit symptoms are documented at dietary intakes; the 2,000 mcg UL is based on animal reproductive toxicity at very high doses. Occupational exposure to molybdenum dust (mining, welding) can cause hyperuricemia and gout-like symptoms from xanthine oxidase overactivity, but dietary molybdenum has never caused toxicity.
For most people, this calculator simply confirms adequacy: a varied diet with legumes, whole grains, and nuts supplies 3–5× the AI without supplements. Molybdenum supplements are rarely needed and not routinely included in multivitamins because food coverage is so complete. Kidney disease patients may need restriction — consult a nephrologist.
Check molybdenum intake vs RDA — see mcg/day, % of RDA and food sources. Formula: RDA: 45 mcg 19+. Example: With 100 mcg intake: 222% of the 45 mcg AI — more than adequate.
Molybdenum is an essential trace mineral that acts as a cofactor for four critical enzymes: sulfite oxidase, xanthine oxidase, aldehyde oxidase, and mitochondrial amidoxime-reducing component (mARC). These enzymes drive sulfite detoxification, purine catabolism, and drug metabolism — without sufficient molybdenum, toxic sulfites accumulate and nucleotide turnover falters.
The RDA is 45 mcg daily for adults 19+, with an upper limit of 2,000 mcg. Most adults consume 80–300 mcg daily from food, so deficiency is virtually unknown in healthy populations eating varied diets. Legumes (lentils, beans), whole grains, nuts, leafy greens, and organ meats are the richest sources — a cup of cooked lentils delivers ~150 mcg, already 3× the RDA.
Deficiency is extraordinarily rare and only documented in genetic disorders (molybdenum cofactor deficiency) or prolonged parenteral nutrition without supplementation. Symptoms include tachycardia, tachypnea, neurological deterioration, and lens dislocation from sulfite accumulation — but these are medical emergencies, not dietary concerns for healthy people.
No Upper Limit symptoms are documented at dietary intakes; the 2,000 mcg UL is based on animal reproductive toxicity at very high doses. Occupational exposure to molybdenum dust (mining, welding) can cause hyperuricemia and gout-like symptoms from xanthine oxidase overactivity, but dietary molybdenum has never caused toxicity.
For most people, this calculator simply confirms adequacy: a varied diet with legumes, whole grains, and nuts supplies 3–5× the AI without supplements. Molybdenum supplements are rarely needed and not routinely included in multivitamins because food coverage is so complete. Kidney disease patients may need restriction — consult a nephrologist.
With 100 mcg intake: 222% of the 45 mcg AI — more than adequate. A cup of cooked lentils (~150 mcg) alone covers 333% of the AI, showing how easily food meets needs.
Last reviewed: September 2026 · Report an error