This article details why your body needs copper, what happens if you don’t get enough, and how much you need each day. It also includes a list of healthy foods that are excellent sources of copper and why supplementing without a healthcare provider’s approval is not advised.
Uses of Copper
Supplement use should be individualized and vetted by a healthcare professional, such as a registered dietitian, pharmacist, or healthcare provider. No supplement is intended to treat, cure, or prevent disease.
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 called melanin to color your hair, skin, and eyes.
Following a balanced diet will likely get you all the copper you need. This is a good thing, considering the many body functions it helps to serve.
Copper supplements are available, but they are rarely needed. They are usually only recommended for people with a copper deficiency.
Treating a Copper Deficiency
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.
You should discuss any treatment for a nutrient deficiency with a healthcare provider.
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 when arteries in the heart become narrow.
A few studies have looked at the relationship between copper and heart disease risk factors, including the following:
In one study, people with higher intakes of copper had lower blood pressure, cholesterol, and low-density lipoprotein (LDL)-cholesterol, also known as “bad” cholesterol. National Health and Nutrition Examination Survey data from 2,678 people showed that higher serum copper concentrations were associated with increased serum concentrations of total cholesterol and high-density lipoprotein (HDL) cholesterol and higher risks of high-HDL cholesterol dyslipidemia. However, larger studies must confirm an actual association between serum copper and lipids. Another study examined whether serum copper and ceruloplasmin concentrations are linked to coronary artery disease and all-cause or heart-related mortality in 3,253 people. Ceruloplasmin is a protein that stores and transports copper throughout the body. Higher concentrations of copper and ceruloplasmin were associated with an increased risk of mortality from all causes and heart-related causes. A more recent study published in 2021 found associations between high serum copper levels and an increased risk of atherosclerotic cardiovascular disease, but not venous thromboembolism.
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.
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:
Anemia Neutropenia (low neutrophil count) Loss of pigment from the skin Low white blood cell count Bone loss or broken bones Arrhythmia (irregular heartbeat) Increased risk of infection High cholesterol Thyroid problems
It is also thought that copper deficiency may increase the risk of certain neurological disorders, including Alzheimer’s disease and Lou Gehrig’s disease. However, further research is needed to determine the possible link between copper deficiency and these disorders.
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.
Excessive zinc supplementation can 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.
People with Menkes disease are also prone to copper deficiency. Menkes disease is a rare genetic condition in which it is hard for your body to absorb copper.
Additionally, people with conditions affecting the gastrointestinal (GI) tract may develop a copper deficiency. Celiac disease or pancreatic diseases may lead to poor absorption of copper and result in a deficiency. According to the American College of Gastroenterology, people with celiac disease are at increased risk of copper deficiency, and blood levels can normalize with supplementation.
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 or ceruloplasmin levels in the blood can be checked to confirm a deficiency, but inflammation can also falsely elevate levels. Ceruloplasmin is a protein that is made in the liver. It carries copper from the liver to other parts of the body.
What Are the Side Effects of Copper?
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, an inherited disorder that causes copper to build up in the liver, brain, and other organs.
Some mild symptoms associated with taking too much copper include:
Stomach pains Nausea, vomiting, diarrhea Headache Dizziness Weakness Metallic taste in the mouth
More severe symptoms of copper toxicity may include:
Cirrhosis Jaundice Heart problems Red blood cell abnormalities
Anyone considering a copper supplement should check with their healthcare provider.
Precautions
Copper supplementation is only really needed if a deficiency has been diagnosed. Taking copper supplements without talking to your healthcare provider is not recommended.
Copper supplementation, when done appropriately, is likely safe for pregnant or breastfeeding people and children. Appropriate supplementation would not exceed the TUL set for copper intake. These limits vary by age:
Children 1 to 3 years: 1,000 mcgChildren 4 to 8 years: 3,000 mcgAdolescents 9 to 13 years: 5,000 mcgTeens 14 to 18 years: 8,000 mcgAdults: 10,000 mcg
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?
The recommended dietary allowance (RDA) for copper varies by age as follows:
Infants 0 to 12 months: 200 micrograms (mcg)Children 1 to 3 years: 340 micrograms Children 4 to 8 years: 440 micrograms Adolescents 9 to 13 years: 700 micrograms Teens 14 to 18 years: 890 micrograms Adults 19 years and older: 900 micrograms Pregnant and lactating people aged 14 to 18 years: 1,000 micrograms Pregnant and lactating adults aged 19 and older: 1,300 micrograms
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:
NauseaVomitingDiarrheaStomach painHeadachesWeaknessA metallic taste in the mouth
Interactions
Copper is not known to have any significant interactions with medications. However, it would help if you let your healthcare provider know of any supplements you take. This will help them ensure you take an appropriate amount for your needs.
Antacid medications can reduce the absorption of copper. 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.
How to Store Copper
For proper storage, follow directions on the supplement container.
Healthcare providers aren’t quick to prescribe copper supplements since copper deficiency is so rare. Most multivitamins contain 2 milligrams (mg) or less of copper, which is considered a safe dose. Speak with your healthcare provider before taking any copper supplements.
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.
Sources of Copper & What to Look For
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.
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
You likely would not need to take copper supplements unless you have a deficiency, which is rare. In this case, supplementation may be advised under the guidance of a healthcare provider. While a deficiency may warrant using copper supplements, it is usually best to try to get copper through food sources. You typically get copper through your diet in foods such as shellfish, nuts, seeds, meats (especially organ meats), and chocolate.
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