Copper is a trace mineral your body needs to make red blood cells, keep nerves and bones healthy, and support the immune system. Deficiency and toxicity are both uncommon, but taking high-dose zinc can upset the balance.
Here is how much you need and where to find it.
Daily copper requirement
Average daily recommended amount (mcg):
- Children 1 to 3 years: 340 mcg
- Children 4 to 8 years: 440 mcg
- Children 9 to 13 years: 700 mcg
- Teens 14 to 18: 890 mcg
- Adults: 900 mcg
- Pregnant women: 1,000 mcg, breastfeeding women: 1,300 mcg
The upper limit from all sources (mcg per day): children 1 to 3: 1,000, 4 to 8: 3,000, 9 to 13: 5,000, teens: 8,000, adults: 10,000.
Best food sources of copper
Good sources include:
- Beef liver and shellfish such as oysters
- Nuts such as cashews, and seeds such as sesame and sunflower
- Chocolate
- Wheat-bran cereals and whole-grain products
- Potatoes, mushrooms, avocados, chickpeas and tofu
Copper deficiency and who is at risk
Deficiency is rare. Signs include extreme tiredness, lightened skin patches, high blood cholesterol, weak brittle bones, loss of balance and coordination, and more infections.
Higher risk: people with celiac disease, people with Menkes disease (a rare genetic disorder) and people taking high doses of zinc supplements, which interfere with copper absorption.
Too much copper
Regular excess can cause liver damage, abdominal pain, cramps, nausea, diarrhea and vomiting. This is rare in healthy people, but can happen in people with Wilson disease, or when copper pipes leach into drinking water.
Medicine interactions and supplements
Copper is not known to interact with any medicines. Supplements contain cupric oxide, cupric sulfate, copper amino acid chelates or copper gluconate, and it is not known whether one form is better. If you take zinc supplements regularly, ask your doctor about copper.
Frequently Asked Questions
How much copper do adults need per day?
Adults need 900 mcg per day. Pregnant women need 1,000 mcg and breastfeeding women 1,300 mcg.
What is the upper limit for copper?
10,000 mcg per day for adults from all sources.
Which foods are rich in copper?
Beef liver, shellfish, nuts, seeds, chocolate, whole grains, potatoes, mushrooms and avocados.
Can zinc supplements cause copper deficiency?
Yes. High doses of zinc interfere with copper absorption.
Who should be careful with copper?
People with Wilson disease should avoid excess copper and follow their doctor’s advice.
Related reading: Zinc daily needs and safe limits | Selenium daily needs | Iron deficiency symptoms and food sources
Sources
Medical disclaimer: this article is for general information and does not replace advice from a qualified doctor. Do not start, stop or change any supplement or medicine without medical advice.
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