Molybdenum is an essential mineral in the body, just like iron and magnesium. It is present in soil and transferred into your diet when you consume plants, as well as animals that feed on those plants. There is very little data on the specific molybdenum content of certain foods, as it depends on the content of the soil. Although amounts vary, the richest sources are usually beans, lentils, grains and organ meats, particularly the liver and kidney. Poorer sources include other animal products, fruits, and many vegetables. Studies have shown that your body doesn’t absorb it well from certain foods, particularly soy products. However, this is not considered a problem since other foods are so rich in it. Since your body only needs it in trace amounts and it’s abundant in many foods, molybdenum deficiency is rare. For this reason, people don’t usually need supplements, unless for some specific medical reasons.