Table of ContentsView AllTable of ContentsBenefitsDeficiencyPrecautionsDosageToxicityInteractionsFood SourcesSupplements
Table of ContentsView All
View All
Table of Contents
Benefits
Deficiency
Precautions
Dosage
Toxicity
Interactions
Food Sources
Supplements
Copper is an essential mineral your body needs for bone strength, heart health, immune health, and much more. However, since the body can’t make its own copper, you must get it through your diet. Foods including oysters, sunflower seeds, and dark chocolate contain the mineral.
Some people also take copper as a dietary supplement to address a deficiency or for other benefits including improving cardiovascular health or protecting against osteoporosis. Studies investigating these benefits have yielded mixed results. It’s important to check with your healthcare provider before taking a copper supplement since getting too much of this mineral can be harmful.
In the United States, the Food and Drug Administration (FDA) does not regulate supplements the way it regulates prescription drugs. That means some supplement products may not contain what the label says. Whenchoosing a supplement, look for independently tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Benefits of Copper
Copper plays several vital roles in keeping your body healthy and your brain sharp. It contributes to energy production and helps your body build and repair tissues. It even works with a pigment calledmelaninto color your hair, skin, and eyes.
Copper supplements are rarely needed. They are usually only recommended for people with a copper deficiency.
Cardiovascular Health
The role of copper in heart disease is controversial, as the research has mixed results.
Copper deficiency is thought to be associated with heart-related health issues.This includes heart disease, which can develop whenarteriesin the heart become narrow.
A few studies have looked at the relationship between copper and heart disease risk factors, including the following:
Since preliminary research has been inconsistent, there is not enough evidence to suggest that copper supplementation in healthy people will affect risk factors for heart disease. Some researchers, however, find it’s worth evaluating treatment for people with higher copper levels.
Researchers are working to understand the relationship between copper and heart disease. They also study copper’s role in Alzheimer’s disease, Parkinson’s disease, and other neurological disorders.
Protection From Osteoporosis
About two-thirds of the copper in the body is stored in the bones and muscles, and copper plays an important role in bone health. A review of five studies found evidence that copper supplements can help to slowbone lossand how the body handles resorption, but results were mixed and more research is needed.
Collagen Production
There’s some evidence that copper can help to keep skin and connective tissue healthy. An enzyme calledlysyl oxidasethat contains copper plays a key role in promoting healthy skin.
Certain types ofcollagenalso support joint health. Along with other micronutrients, like vitamin D and vitamin E, it boostscollagen activitythat affects cartilage in the knees, hips, and more.Copper supplements may play a key role in protecting againstosteoarthritis.
Supplements for Joint Pain: 10 Effective Options
Immune Function
Copper helpsneutrophils, monocytes, T lymphocyteandnatural killer cells, and other infection-fighting cells to keep the immune system functioning properly. It also has antimicrobial properties to help fight infection and helps the body to develop antibodies.
Copper has key antioxidant properties as well, and it boosts the body’s capacity to manage inflammation that can contribute to disease.
Antioxidants
Neuron Signaling
Copper plays a key role in brain health, and in how the body transmits signals through the nervous system. About 9% of the copper in your body is found in the brain.
Researchers are working to understand its role in Alzheimer’s disease, Parkinson’s disease,stroke,brain cancer, and other neurological disorders.
Copper Deficiency
Copper deficiency is rare. The average American gets 1,100 to 1,400 micrograms (mcg) of copper daily from their diet, amounts that are above the RDA.Signs of a possible copper deficiency include:
What Causes a Copper Deficiency?
Copper deficiency results from too little intake or poor absorption of copper. Most people consume adequate amounts of copper in their diet. It would be rare to see a copper deficiency from not consuming enough copper.
Excessivezinc supplementationcan lead to a copper deficiency.That is because these two nutrients compete for absorption sites, and zinc preferentially binds for absorption. You should avoid supplementing zinc in amounts above the tolerable upper limit (TUL) of 40 milligrams (mg) per day. Most adults need between 8 and 11 mg.
People withMenkes diseaseare also prone to copper deficiency. Menkes disease is a rare genetic condition in which it is hard for your body to absorb copper.
How Do I Know if I Have a Copper Deficiency?
Talk to your healthcare provider if you are at greater risk of deficiency and experience symptoms. Copper orceruloplasminlevels in the blood can be checked to confirm a deficiency, but inflammation can also falsely elevate levels.
Copper supplementation to treat a deficiency will help restore low serum copper levels. Once you achieve the necessary amount of copper needed in your body, you will stop experiencing symptoms associated with deficiency.
Supplement Facts
Copper supplementation is only really needed if a deficiency has been diagnosed. Taking copper supplements without talking to your healthcare provider is not recommended.
People with Wilson’s disease should not supplement copper. Wilson’s disease is a condition that causes copper to build up in the body.
People with liver disease should be cautious with copper supplements. Copper is excreted through the liver. If the liver isn’t working properly, it could lead to a build-up of copper.
Dosage: How Much Copper Should I Take?
Healthcare providers aren’t quick to prescribe copper supplements since copper deficiency is so rare. Most multivitamins contain 2 mg or less of copper, which is considered a safe dose. Speak with your healthcare provider before taking any copper supplements.
What Happens If I Take Too Much Copper?
Getting too much copper in your body is rare. Your body will slow absorption in response to a lot of copper intake. Most of the risk comes from drinking high levels of copper in contaminated drinking water, heavy metal toxicity due to chemical exposure, or taking too many copper supplements.
Doses of up to 10 milligrams of copper daily are likely safe, but 1 gram (1,000 milligrams) or more of copper could result in toxicity symptoms, even leading to organ failure and death.
If you take too much in the way of copper supplementation, you may experience the following symptoms:
In normal amounts, copper is not linked to any risks or side effects. But as with many vitamins and minerals, having too much in your system can be harmful.
Copper toxicity is rare, though it can happen. Supplementing too much copper for an extended period could lead to toxicity. Copper toxicity can also occur in people with Wilson’s disease, aninherited disorderthat causes copper to build up in the liver, brain, and other organs.
More severe symptoms of copper toxicity may include:
Anyone considering a copper supplement should check with their healthcare provider.
With copper, there are no known interactions with medications.However, it’s important for your healthcare provider to know about any supplements you take. This will help to ensure you take an appropriate amount for your needs.
Copper can affect how the body uses certain medications and vitamins, including:
Additionally, penicillamine (a drug used to treat Wilson’s disease) reduces copper levels, which is the intended use for Wilson’s disease. People with Wilson’s disease should also not take copper supplements.
Food Sources of Copper
Shellfish, nuts, seeds, meats (especially organ meats), and chocolate are all great sources of copper. The table below lists food sources and the amount of copper they provide.
Food Sources of CopperFood ItemAmountCopperOysters3 ounces3,790 mcgSunflower seeds1/4 cup612 mcg85% cacao dark chocolate1 ounce597 mcgWhole wheat pasta1 cup405 mcgChickpeas1/2 cup320 mcgSalmon3 ounces212 mcgAvocado1/2 cup195 mcgPotatoes1 medium potato161 mcgBeef3 ounces78 mcgTomatoes1/2 cup49 mcgNonfat milk1 cup27 mcgSpinach1/2 cup19.5 mcgApple slices1/2 cup17 mcgCopper SupplementsCopper can be found in some multivitamins and mineral preparations. It can also be found as a single nutrient supplement.Copper comes in several different forms including cupric oxide, cupric sulfate, copper gluconate, and copper amino acid chelates.There is little known about the bioavailability of these different forms of copper. Therefore, one can’t be recommended over the other for better absorption.Intravenous (administered into the vein) sources of copper are also available but would be provided under medical supervision.Supplements may include anywhere from a few micrograms to 15 milligrams of copper.SummaryCopper is an essential nutrient vital to keeping your bones, brain, skin, tissues, and immune system strong and healthy. Most people consume adequate amounts of copper in the food they eat, although it is possible to have low copper levels that lead to health problems.While supplements can be an option, they usually aren’t needed for most healthy adults and copper deficiency is rare. In this case, supplementation may be advised under the guidance of a healthcare provider.
Copper Supplements
Copper can be found in some multivitamins and mineral preparations. It can also be found as a single nutrient supplement.
Copper comes in several different forms including cupric oxide, cupric sulfate, copper gluconate, and copper amino acid chelates.There is little known about the bioavailability of these different forms of copper. Therefore, one can’t be recommended over the other for better absorption.
Intravenous (administered into the vein) sources of copper are also available but would be provided under medical supervision.
Supplements may include anywhere from a few micrograms to 15 milligrams of copper.
Summary
Copper is an essential nutrient vital to keeping your bones, brain, skin, tissues, and immune system strong and healthy. Most people consume adequate amounts of copper in the food they eat, although it is possible to have low copper levels that lead to health problems.
While supplements can be an option, they usually aren’t needed for most healthy adults and copper deficiency is rare. In this case, supplementation may be advised under the guidance of a healthcare provider.
16 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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Cruz MA, Gonzalez Y, Vélez Toro JA, Karimzadeh M, Rubbo A, Morris L,et al.Micronutrient optimization for tissue engineered articular cartilage production of type II collagen.Front Bioeng Biotechnol. 2023 Jun 6;11:1179332. doi: 10.3389/fbioe.2023.1179332.
Gombart AF, Pierre A, Maggini S.A Review of Micronutrients and the Immune System-Working in Harmony to Reduce the Risk of Infection.Nutrients. 2020 Jan 16;12(1):236. doi: 10.3390/nu12010236.
An Y, Li S, Huang X, Chen X, Shan H, Zhang M.The Role of Copper Homeostasis in Brain Disease.Int J Mol Sci. 2022 Nov 10;23(22):13850. doi: 10.3390/ijms232213850.
Kodali HP, Pavilonis BT, Schooling CM.Effects of copper and zinc on ischemic heart disease and myocardial infarction: a Mendelian randomization study.Am J Clin Nutr. 2018 Aug 1;108(2):237-242. doi: 10.1093/ajcn/nqy129.
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