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Molybdenum (Mo)
Cofactor for sulfite oxidase and xanthine oxidase — supports sulfite detoxification, purine metabolism, and drug breakdown.
What the evidence says
Molybdenum helped in about half (2/3) of the studies that measured an effect — promising, but not unanimous.
Most evidence is from high-quality meta-analyses and randomised trials published 1993–2025 with a typical study size of 276 participants.
Based on 22 studies · 4 meta-analyses · 5 RCTs · 140,973 total participants
Confidence
HighWhat the studies found
By outcome
Molybdenum has an evidence score of 8.5/10 — very strong evidence based on 22 indexed studies, including 6 meta-analyses. Cofactor for sulfite oxidase and xanthine oxidase — supports sulfite detoxification, purine metabolism, and drug breakdown.
The commonly studied dose of Molybdenum is 50-150mcg daily. Research points to an estimated optimal dose around 150mcg, with a minimum effective dose near 50mcg. Individual response varies — start low and adjust.
The best time to take Molybdenum is with meals. Taking it with food is preferred. Molybdenum is an essential trace element that serves as a cofactor for sulfite oxidase, xanthine oxidase, and aldehyde oxidase.
Chromium
Likely helpsEnhances insulin signaling to improve glucose uptake into cells — helps regulate blood sugar and reduce carbohydrate cravings.
Potassium
Probably helpsPrimary intracellular electrolyte that regulates blood pressure, nerve transmission, and muscle contraction — works in balance with sodium.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Molybdenum is an essential trace mineral that functions as a cofactor for several important enzymes including sulfite oxidase, xanthine oxidase, and aldehyde oxidase. These enzymes are involved in detoxification of sulfites, metabolism of purines to uric acid, and breakdown of drugs and toxins. Deficiency is extremely rare due to widespread occurrence in foods, but supplementation may help those with sulfite sensitivity.
Enables sulfite detoxification
Involved in purine metabolism
Helps break down aldehydes
How Molybdenum works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
50-150mcg daily
Loading: Not required
Can be taken without food
| Form | Type |
|---|---|
| 💊Sodium Molybdate or Molybdenum Glycinate | Recommended |
| 💊Ammonium Molybdate | Alternative |
All common forms are well-absorbed. Often included in multivitamins at adequate levels.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Well-absorbed in most forms. Most people get adequate amounts from diet.
Limited direct RCT evidence. One controlled trial showed effects on metabolic parameters with molybdenum intervention. Conservative estimates given sparse human data and reliance on mechanism-based extrapolation from enzyme cofactor function.
Improved sulfite tolerance
Support for molybdenum-dependent enzymes
May help improve sulfite metabolism
High molybdenum may interfere with copper absorption
Tip: High doses increase uric acid; stay within recommended range
Molybdenum is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are joint pain (gout-like). Use caution if any of these apply to you: Copper deficiency (high molybdenum can worsen).
Boron
Mostly mechanism / observationalTrace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.
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