Molybdenum is a trace mineral found in many foods and available in supplements. It is used by the body to help metabolize proteins, it is also involved in conjunction with other minerals for many bodily functions including development of the nervous system and cell production. The majority of molybdenum in the body is stored in the liver, kidneys and bones.
Dietary molybdenum is found in both plant and animal sources. The amount of molybdenum found in plant sources can vary widely due to the amount of the mineral in the soil. The best sources of molybdenum include almonds, cashews, kidney beans, navy beans, liver, eggs, tomatoes, leafy greens, and whole grains.
Molybdenum deficiency is extremely uncommon and can be treated through supplementation. Molybdenum can be a byproduct of industrial production, and airborne molybdenum can have toxic effects on the body. Excess dietary molybdenum is generally easily expelled by the body, too much supplemental molybdenum can have many adverse effects, the most common being an increase in the frequency and intensity of gout.