What molybdenum does
Molybdenum helps a handful of enzymes work — among them those that process sulphur-containing amino acids and break down certain drugs and toxins.
How much
Adults need only about 45–65 µg a day. Deficiency from diet has practically never been seen.
Plant sources
Legumes — lentils, peas and beans — are the richest sources, followed by whole grains and nuts. The amount depends on the soil the plants grow in.
The takeaway
If you eat legumes and whole grains, you’re covered — no supplement needed.