Copper

Copper is one of the trace minerals that keeps the nervous and immune systems healthy, supports brain development, and helps to make red blood cells and collagen.

Most people should be able to get enough copper by eating a varied and balanced diet, including foods high in copper such as nuts, shellfish, and offal. However, when a copper deficiency or excess occurs, it can harm the body.

It's a good idea to understand a bit about copper and why it's important. So if you'd like to learn more, this is the article for you.

Copper is a trace mineral that's involved in several bodily processes. These include: 1 2

• the production of red blood cells and connective tissue, such as collagen
• triggering iron release to make hemoglobin, which carries oxygen around the body
• keeping the nervous and immune systems healthy
• brain development

Copper is also essential for eye health. Studies show that a supplement including copper, in combination with other specific vitamins and minerals, can reduce the progression of age-related macular degeneration. 3 This is a common condition affecting vision in the center of the eye. It usually affects people in their 50s and 60s. 4

Some studies suggest copper supplements may benefit bone health in post-menopausal women, though more research is needed. 5

Copper deficiency leads to changes in blood cholesterol. More research is also needed to understand the effects of copper on cholesterol levels and heart disease risk. 2

Foods high in copper include nuts, shellfish, and offal. 1

Here are the copper contents of some other common foods in micrograms (mcg) per serving:

• beef liver, 3 ounces: 12,400 mcg
• oysters, 3 ounces: 4,850 mcg
• potatoes, 1 medium potato: 675 mcg
• cashew nuts, 1 ounce: 629 mcg
• dark chocolate, 70-85% cacao solids, 1 ounce: 501 mcg
• tofu, ½ cup: 476 mcg 2

Most people should be able to get all the copper they need from eating a varied and balanced diet. 1

The amount of copper you need in a day depends on your age and if you're pregnant or breastfeeding: 2

• Infants (birth to 12 months): 200 mcg/day
• Children (1 to 13 years): 340-700 mcg/day
• Adolescents (14-18 years): 890 mcg/day
• Adults: 900 mcg/day increased to
• Pregnant or breastfeeding adults: 1,300 mcg/day

The main cause of copper deficiency is reduced copper absorption in the gut. Reduced copper absorption can occur due to: 2 6

• bariatric surgery
• inflammatory bowel disease (ulcerative colitis, Crohn's disease)
• celiac disease
• high-dose zinc supplements (find out more about zinc here).

You should speak to your doctor before taking copper supplements.

Taking high doses of copper supplements can cause: 1

• stomach pain
• fatigue
• nausea
• vomiting
• diarrhea
• liver damage
• kidney damage.

Taking up to 10 mg (10,000 micrograms) a day of copper supplements is unlikely to cause harm. 1

People who have Wilson's disease are at greater risk of excess copper. Wilson's disease is a rare genetic condition that causes copper to build up in body tissues and organs, particularly the liver and brain. 2

A copper test measures the amount of copper in the blood or urine. A copper test can help identify copper deficiency and excess. 7

Our finger-prick micronutrient test checks copper levels in the blood. You should speak to your doctor if you think you might have the symptoms of copper deficiency or excess.

Copper deficiency symptoms include: 6

• fatigue
• breathlessness
• dizziness
• loss of sensation
• muscle weakness.

These symptoms can be associated with other health conditions too. It's important to speak to a doctor if you think you might have a copper deficiency.

Q: What does copper do?
A: Copper helps the body to make energy, cells, and tissues. The body needs copper to make red blood cells and connective tissue, including collagen. Copper is also required for brain development.

Q: How much copper do I need?
A: The amount of copper you need in a day differs with age, pregnancy, and breastfeeding: 2

• Infants (birth to 12 months): 200 mcg/day
• Children (1 to 13 years): 340-700 mcg/day
• Adolescents (14-18 years): 890 mcg/day
• Adults: 900 mcg/day increased to
• Pregnant or breastfeeding adults: 1,300 mcg/day

Q: Why is copper important?
A: Copper is needed to make hemoglobin, the substance that transports oxygen around the body. We need copper to keep our immune system and nervous system healthy.

Q: When do I need to seek medical help?
A: You should seek medical help if you think you might have a copper deficiency or copper excess. Speak to your doctor before taking copper supplements.