Benefits of Copper and How to Get Enough

Copper is an essential mineral for bone strength, heart health, immune health, and much more. As an essential mineral, your body needs it to function properly and stay healthy. However, since the body can't make its own copper, you must get it through your diet. Copper is also available as a dietary supplement.

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.

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 called melanin to color your hair, skin, and eyes.

Following a balanced diet will likely get you all the copper you need. While supplements can be an option to put needed copper into the body, the best method is to try to get copper through food sources. This reduces the risk of imbalances and toxicity. 

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 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:

• Copper (as well as iron) may have an effect on total cholesterol and levels of low-density lipoprotein (LDL) or "bad" cholesterol. Yet more study is needed, as research results remain mixed.
• A 2018 report based on National Health and Nutrition Examination Survey data from 2,678 people showed that higher copper levels were associated with higher levels 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.
• A 2020 review of 18 research studies found high levels of copper and related ceruloplasmin, a protein from the liver that moves and stores copper in the body, were linked to cardiovascular (heart) disease.
• A 2021 study found associations between high serum copper levels and an increased risk of atherosclerotic cardiovascular disease, but not venous thromboembolism (clots).

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.

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 slow bone loss and 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 called lysyl oxidase that contains copper plays a key role in promoting healthy skin.

Certain types of collagen also support joint health. Along with other micronutrients, like vitamin D and vitamin E, it boosts collagen activity that affects cartilage in the knees, hips, and more. Copper supplements may play a key role in protecting against osteoarthritis.

Immune Function

Copper helps neutrophils, monocytes, T lymphocyte and natural 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.

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:

• Anemia
• Loss of pigment from the skin
• Osteoporosis (bone loss) or broken bones
• Increased risk of infection
• High cholesterol
• Balance and coordination problems (ataxia)
  
• Heart arrythmias (irregular heart rates)

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. Most adults need between 8 and 11 mg.

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. Copper is absorbed in the stomach and duodenum of the small intestine, so people who have gastric bypass surgery can acquire a deficiency due to problems with absorption. That's also true with conditions like celiac disease or pancreatic diseases.

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.

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.

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 mcg
• Children 4 to 8 years: 3,000 mcg
• Adolescents 9 to 13 years: 5,000 mcg
• Teens 14 to 18 years: 8,000 mcg
• Adults: 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:

• Stomach pains
• Nausea, vomiting, diarrhea
• Headaches
• Dizziness
• Weakness
• Metallic taste in the mouth
• Jaundice

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.

More severe symptoms of copper toxicity may include: 

• Liver failure
• Kidney failure
• Dementia
• Chest pain

Anyone considering a copper supplement should check with their healthcare provider.

Interactions

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:

• Antacid medications, proton pump inhibitors, and H2 blockers
• Zinc
• Iron
• High-dose vitamin C

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.

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.