Molybdenum
What it is and what it does
- Molybdenum is an essential trace element found naturally in many foods. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- ICMR-NIN lists molybdenum among the micro minerals. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Molybdenum is part of molybdopterin, a cofactor the body makes that four enzymes need in order to work. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- These enzymes break down sulphur-containing amino acids and compounds such as purines and pyrimidines. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- The body uses molybdenum to process proteins and genetic material like DNA. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
- Molybdenum also helps break down drugs and toxic substances that enter the body. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
Why it matters
- Molybdenum deficiency has not been reported, except in people with a genetic mutation. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- That rare inherited condition (molybdenum cofactor deficiency) can cause seizures and severe brain damage that usually leads to death within days after birth. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
- Molybdenum from food and beverages does not cause any harm. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
- Too much: people exposed to high levels of molybdenum in air and soil, such as miners and metalworkers, sometimes develop achy joints and gout-like symptoms. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| India, all groups | no value set | No ICMR-NIN 2020 value | ICMR-NIN 2020 |
| Reference value listed by FSSAI | 45 ug/day | Codex reference value (not an ICMR-NIN value) | Codex Alimentarius, as listed by FSSAI Direction 02-08-2021 (not an ICMR-NIN value) |
| Adults 19+ years, men and women (US) | 45 ug/day | RDA | US NASEM via NIH ODS (not an Indian value) |
| Pregnancy / breastfeeding (US) | 50 / 50 ug/day | RDA | US NASEM via NIH ODS (not an Indian value) |
| Adults 19+ years, incl. pregnancy and breastfeeding (US) | 2,000 (= 2 mg) ug/day | UL (tolerable upper intake level) | US NASEM via NIH ODS (not an Indian value) |
| Adults, incl. pregnancy and breastfeeding (EU) | 0.6 mg/day | UL (tolerable upper intake level) | SCF/EFSA (EU, not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; FSSAI Direction under Section 16(5) of the FSS Act, 2006, dated 2 Aug 2021, regarding Recommended Dietary Allowances: Annexure IA 'Summary of RDA for Indians - ICMR-NIN, 2020' and Annexure IB; NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30); EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the Scientific Committee on Food (SCF) and the EFSA NDA Panel, Version 11 (August 2025)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Bajra (pearl millet) | 0.05 mg | IFCT A003 |
| Rajgira (amaranth) | 0.049 mg | IFCT A002 |
| Jowar (sorghum) | 0.042 mg | IFCT A005 |
| Little millet | 0.02 mg | IFCT A016 |
| Kodo millet | 0.02 mg | IFCT A017 |
| Ragi (finger millet) | 0.011 mg | IFCT A010 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Adults absorb 40% to 100% of the molybdenum in their diet. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- The molybdenum in food depends on the molybdenum in the soil and in the water used for irrigation. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- The kidneys regulate the body's molybdenum levels and excrete the excess. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Health Professionals (updated 2021-03-30))
- Legumes such as black-eyed peas and lima beans contain molybdenum. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
- Whole grains, rice, nuts, potatoes, bananas and leafy vegetables contain molybdenum. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))
- Dairy products such as milk, yoghurt and cheese contain molybdenum. (NIH Office of Dietary Supplements. Molybdenum Fact Sheet for Consumers (updated 2021-03-22))