Learn all about Copper
What is Copper?
Support cell energy & tissue strength with essential copper. This vital mineral helps your body use iron & protects cells from damage. Feel balanced!
Benefits of Copper
- Helps the body use iron correctly and make red blood cells (using the copper-protein ceruloplasmin), preventing a type of anemia (low red blood cells)[ref]
- Maintains strong and flexible connective tissues (like skin and tendons) by helping link collagen and elastin fibres together (using the enzyme lysyl oxidase)[ref]
"Copper is vital but tricky – we need it, but too much is harmful. Its connection to iron use is key; some types of anemia won't improve with iron if copper levels are low. Copper deficiency can be hard to diagnose. We're learning more about its role in brain health. Keeping copper and zinc in balance is critical; taking high-zinc supplements can easily lead to low copper if you don't balance it. For most people, eating copper-rich foods (like nuts, seeds, lentils) is better than taking supplements."
- Dr. Judith Collins, PhD in Nutritional Biochemistry, Research Fellow at Institute for Micronutrient Research (source)
How to use Copper
Dosage
Adults need about 900 micrograms (mcg) or 0.9 milligrams (mg) daily. To treat a deficiency, higher doses (2-4 mg) are used under medical guidance. Multivitamins usually contain 0.5-2 mg.
Timing
Take anytime with food to reduce potential stomach upset. It's best to take copper a few hours apart from high-dose zinc or iron supplements.
Notes
Forms like copper glycinate, gluconate, or citrate are usually absorbed better than copper sulfate. Taking high-dose zinc supplements (over 50mg daily) can block copper absorption, so make sure you get enough copper if taking high zinc.
Who should take Copper?
- People taking high-dose zinc supplements (who need to balance their copper intake)
- Those recovering from severe malnutrition or long-term IV feeding
- Individuals with conditions causing poor nutrient absorption from food ('malabsorption')
- People whose diets are low in copper-rich foods (e.g., organ meats, shellfish, nuts, seeds)
- Those with rare genetic disorders affecting how their body uses copper
How does Copper work?
Copper acts as a vital helper for many body enzymes (tools that speed up reactions). It helps transfer energy within cells (as part of 'cytochrome c oxidase'). It activates an enzyme ('lysyl oxidase') needed to link collagen and elastin, keeping tissues like skin strong. It's essential for using iron properly; a copper-containing protein ('ceruloplasmin') helps prepare iron for transport and use in red blood cells (which is why low copper can cause anemia). It also acts as an antioxidant, helping neutralise harmful molecules ('free radicals') as part of an enzyme ('CuZnSOD'). Additionally, it helps make brain chemicals and the protective nerve coating ('myelin'). The body carefully controls copper levels to ensure there's enough but prevents too much copper from causing harm.
Frequently asked questions
Natural sources of Copper
The richest food sources are shellfish (especially oysters), organ meats (like liver), nuts & seeds (cashews, sesame), legumes (lentils, chickpeas), whole grains, and dark chocolate. Plant foods contain copper, but your body might absorb slightly less from them due to plant compounds ('phytates'). Food processing often removes copper. Tap water in homes with copper pipes can also be a source. Most balanced diets provide enough copper (1-1.6mg/day), but the body only absorbs about 30-50% of the copper you eat.
Potential side effects & risks
Warnings
Avoid copper supplements if you have Wilson's disease (a genetic condition causing copper overload). Check with your doctor before using if you have liver disease (as copper is removed via the liver). Don't take more than 10 mg daily long-term due to the risk of potential liver or cell damage. Limited safety information exists for pregnancy/breastfeeding (use a balanced prenatal vitamin instead). Use caution if you have iron overload ('hemochromatosis').
Side effects
Generally safe at recommended doses. High doses might cause nausea or stomach upset. A metallic taste or rare skin reactions are possible. Taking too much copper long-term could potentially cause cell damage ('oxidative stress').
Interactions
Don't take copper supplements at the exact same time as certain antibiotics (tetracyclines, quinolones). High zinc intake (over 50mg/day) blocks copper absorption. Avoid copper supplements if taking medicine for Wilson's disease (like penicillamine), a condition causing copper overload.