The Best Molybdenum Foods to Neutralize Sulfites and Optimize Detox

Key Points:

  • Molybdenum is a trace mineral responsible for a number of important functions in the body. Since we only need a small amount of it, it’s easy to absorb molybdenum through food.

  • Some molybdenum-rich foods include dairy products, legumes, leafy greens, and high-quality organ meats.

  • The minimum requirement for molybdenum in your diet isn’t necessarily the optimal requirement. Many people benefit from adding a little more molybdenum to their diet through supplementation, especially if they suffer from sulfite allergies or liver problems.

Eating and drinking your minerals is the most natural way to consume them. 

Not only do organic fruits, veggies, and meats contain a well-rounded portion of nutrients, they are also more easily recognized and absorbed by your body (and not synthetic—like many low-quality drugstore supplements). 

One mineral that’s easily consumed through diet is a little-known trace mineral called molybdenum. Providing powerful benefits to the human body, molybdenum is a small but mighty mineral that shouldn’t be overlooked for sulfite allergy sufferers (or histamine intolerance), cellular health, chronic illness, and whole-body wellness.

So, what does molybdenum do for the body? 

And how can you get more of it? 

In this blog, we’re spelling out everything you need to know about molybdenum-rich foods. 

Table of Contents:

What Does Molybdenum Do for Your Body?

Even though molybdenum is a trace mineral, it’s still an essential mineral. Without it, your body would be non-functional — exhibiting symptoms of extreme molybdenum deficiency like headache, rapid heart rate, and even coma (yikes).

The good news is, there’s only one reported case of severe molybdenum deficiency, ever. And, in most countries, soil is plentiful with molybdenum and deficiency isn’t a problem. 

However, enough molybdenum and optimal molybdenum are two different things. Especially if you are fighting a chronic illness, are nutrient deficient, or struggle to maintain a healthy diet, it’s important to look into your consumption of molybdenum and find molybdenum foods to support your whole body.

Curious to know more about molybdenum benefits? Here are four amazing ways molybdenum is supporting your body right now. 

  • Supports Liver Detox and Metabolizes Toxins

Molybdenum is a must-have for those fighting pathogens, parasites, and mycotoxins. It can help break down toxins (releasing them through the bladder) and supports a healthy liver for detox. 

  • Aids in Iron Absorption 

Low iron? The issue may not just be from low iron consumption. It could be low iron absorption — which is totally different. If you experience low iron, optimally, you should consider minerals like molybdenum that help to optimize absorption.

  • Metabolizes Proteins and Amino Acids

If you’re following a high-protein diet or using pre-workout protein supplements, molybdenum can help you get the most out of your protein. It’s a protein metabolizing pro, after all! If you’re worried about wasting money on protein supplements that go right through your body, consider using molybdenum to help with vitamin and mineral absorption.

  • Breaks Down Sulfites 

Sulfites-be-gone! Though they naturally occur in the body in low doses, sulfites are particularly problematic when used as preservatives in processed foods and beverages and even some medications. Some people have sulfite allergies, which cause headaches, hives, and an upset stomach. 

Luckily, molybdenum does a great job of breaking down unneeded sulfites and flushing them out of the body. Many people with sulfite allergies experience relief when using a molybdenum supplement.

Foods Rich In Molybdenum

Ideally, you should be getting at least 45 micrograms of molybdenum (the minimum requirement for organ function). We recommend aiming higher. Many adults can dose up to 2,000 micrograms daily (the recommended “upper limit”) without any side effects.  

So what foods have the most molybdenum? 


Black-eyed peas, lima beans, and lentils are a powerhouse of nutrients. They’re heavy in protein, great for balancing blood sugar (add them to a carb-heavy meal to avoid a glucose spike), and they’re a fantastic source of molybdenum! 


Vitamin C, potassium, magnesium, manganese, and of course, molybdenum are all nutrients easily available in bananas. Pair yours with almond butter for extra protein as a satiating snack. 

Organic Beef Liver (and Other Organ Meats)

We’re convinced — organ meats may be the single best food source for molybdenum (plus a host of other vitamins and minerals!). Translation: it’s nature’s multivitamin. 

If eating, cooking, or smelling beef liver in your home sounds like a nightmare, it’s easy to get the same nutritional benefits through high-quality liver supplements, too.

Dairy Products like Milk, Probiotic Yogurt, and Cheese

Dairy milk may not be trending in your local coffee shop, but it’s still a massive source of vitamins and minerals, including molybdenum. Especially for families on a budget, dairy products like probiotic yogurt, cheese, and whole milk can all help you meet your daily intake of molybdenum (and calcium!). 

Leafy Greens

Although leafy greens have less molybdenum than dairy products and beef liver, they are still a great source for those consuming a more plant-based diet. Leafy greens are important for any diet — the molybdenum benefits are just an extra bonus. 

Should You Use Molybdenum Supplements?

Although it’s easy to find foods high in molybdenum, everyone should explore whether or not a molybdenum supplement is right for them. Supplements can be used for maintenance (alongside other trace minerals like magnesium, calcium, and zinc). They may also benefit people with anemia, sulfite allergies, chronic illness, general mineral depletion, and poor diet. 

One easy way to tell if you’re deficient in molybdenum is through mineral testing. Add a dose of molybdenum liquid minerals to an 8 oz. glass of water, sip, and note the taste. If your water tastes sweet or neutral, it’s likely that more molybdenum is needed in your body.  

Molybdenum and Your Cellular Health

Not only can molybdenum help to rid your body of toxins, but it can also help to rid your body of free radicals (an unstable molecule that causes damage to your DNA and cells). This occurs because of its unique antioxidant properties.

Additionally, molybdenum is our DNA’s best friend — processing proteins and breaking down nucleotides (when our DNA no longer needs them), flushing them out of our body as waste.

These are just a few small ways molybdenum can support your cellular health. Our conclusion? Molybdenum isn’t just some boring trace mineral. It’s a must-have nutrient for optimal wellness and healthy cells. 

Combine a Healthy Diet of Molybdenum Foods and Supplementation to Level Up Cellular Health

There isn’t necessarily one right way to get molybdenum in your diet. 

Although we love molybdenum foods for their ease, affordability, and added nutritional benefits, there are other ways to consume this trace mineral, too.

For some, the best option is a liquid molybdenum supplement. This may be used as a preventative against mineral deficiency, a resource for sulfite allergies, and another tool in the toolkit for chronic illness sufferers.

For those who need a little extra molybdenum pick-me-up, we’ve created an ionic liquid mineral supplement to do the job. Molybdenum might not be the most famous trace mineral, but many of our customers count on this supplement to improve their cellular health and physical well-being daily.

Are You Ready to Optimize Your Health? Explore Molybdenum Supplements


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Novotny, J. A., & Peterson, C. A. (2018). Molybdenum. Advances in nutrition (Bethesda, Md.), 9(3), 272–273.

Imran, M., Hussain, S., He, L., Ashraf, M. F., Ihtisham, M., Warraich, E. A., & Tang, X. (2021). Molybdenum-Induced Regulation of Antioxidant Defense-Mitigated Cadmium Stress in Aromatic Rice and Improved Crop Growth, Yield, and Quality Traits. Antioxidants (Basel, Switzerland), 10(6), 838.