🌿Molybdenum

Molybdenum is an essential trace nutrient and a mineral. It is only needed in tiny amounts. It is the same as elemental, metallic molybdenum.

Molybdenum content in foods depends on its content in the soil they are grown in, so amounts vary, but generally speaking the following are vegan whole food sources of molybdenum: Beans, lentils, grains, fruits, vegetables.

Recommendation & Vegan Prognostics

Molybdenum deficiency is rare for humans in general because it's abundant in many foods - particularly plants. Because our main source of molybdenum is from plants already anyway, deficiency in vegans is logically unlikely. The average US adult intakes 1.7x to 2.4x the recommended dietary allowance (RDA) of molybdenum, which is 45mcg. This is nowhere near the upper limit (point of toxicity) for molybdenum, which would be 44x the RDA/2,000mcg. https://www.healthline.com/nutrition/molybdenum#TOC_TITLE_HDR_4 Because people already intake so much molybdenum, there is no recommendation to follow for molybdenum other than the general dietary recommendation of eating a varied, whole foods vegan diet.