Health Benefits of Copper

Copper is an essential mineral found naturally in a variety of foods, such as organ meats, whole grains, seeds, and nuts. It’s also sold as a stand-alone dietary supplement or as a part of some multivitamins. The mineral acts as a helper molecule for processes like iron metabolism and creating connective tissue and neurotransmitters. It's also important for immune system functioning and prevention of oxidative damage to cells. 

Most people get enough copper from food alone, but if you have celiac disease, Menkes disease, or take a high-dose zinc supplement, you’re at higher risk of inadequate copper status.

Supports Immune Health

Copper is one of many micronutrients important for keeping your immune system running well.

Research has long shown that copper helps destroy bacteria. However, newer research shows that copper may also interact with a receptor called alpha-kinase 1 to further protect your body against infection. 

This new research shows that cells accumulate copper to enhance their defense against pathogens (disease-causing bacteria). By regulating ALPK1, copper helps activate the innate immune pathway—the first line of defense against a pathogen. 

Acts as an Antioxidant

Copper is required to form the enzyme superoxide dismutase. This enzyme acts as an antioxidant to combat oxidative stress in your body. 

Oxidative stress occurs when too many free radicals (compounds that occur naturally in response to pollution, sun exposure, and exercise) circulate throughout the body. Antioxidants help neutralize the free radicals to prevent cell damage and inflammation. 

Some studies show that superoxide dismutase helps prevent precancerous changes to cells. Researchers are evaluating the use of superoxide dismutases to help treat various diseases, including cancer, cystic fibrosis (CF), rheumatoid arthritis (RA), diabetes, neurodegenerative diseases, and heart disease.

Helps Form Connective Tissue

Copper is also a part of the enzyme lysyl oxidase, which helps form intricate patterns of connective tissue using collagen and elastin. Collagen is important for skin integrity, and elastin gives the skin elasticity.

Connective tissue supports, protects, and gives structure to your body’s organs and tissues. Meeting your copper needs is important for keeping your connective tissue healthy.

Supports Neurological Functioning

Another of copper’s many roles is helping to produce neurotransmitters—your cell’s chemical messengers. It also helps with brain development. 

Copper's effect on brain health is evident in Menkes disease, a rare genetic disorder in which the body struggles to absorb and distribute copper. One key sign of the disorder is impaired cognitive development due to copper deficiency.

Some experts believe that copper may play a role in the development of neurological diseases like Alzheimer’s disease (AD). Some evidence shows that people with AD have low brain levels of copper. However, results are mixed, and higher copper levels aren’t consistently associated with improved brain health. 

May Prevent Osteoporosis

Almost two-thirds of the copper in your body is stored in your bones and muscles. Some research suggests copper plays a role in bone health.

Consuming a calcium supplement with added micronutrients, including copper, has been shown to slow bone loss more than calcium alone, particularly for older women at higher risk of developing osteoporosis (bone thinning and weakening).

One meta-analysis of 10 studies found evidence suggesting copper impacts osteoporosis risk, but the results were mixed. One study found that women aged 45–59 with healthy blood copper levels had a lower risk of osteoporosis than women of the same age with low blood copper levels. 

Another study found that among women without preexisting health conditions, taking a copper supplement for two years resulted in less vertebral bone loss than taking a placebo.

However, other studies have found no difference in osteoporosis rates based on dietary copper intake or copper levels in the blood. More research is necessary to further understand the role of copper in osteoporosis.

May Improve Heart Health

Several studies on heart health and copper have yielded conflicting results. Copper deficiency or defective metabolism is linked with serious heart conditions like cardiac dysfunction and cardiomyopathy, a disease in which the heart has a harder time pumping blood.

This is likely related to copper’s role in forming connective tissue, combating oxidative stress, and mobilizing iron in the body.

One study found that higher blood levels of copper and iron were linked with lower total cholesterol and low-density lipoprotein (LDL) cholesterol (the “bad” kind). High cholesterol puts you at a higher risk of developing heart disease and stroke. 

However, another large research report found the opposite. Higher copper levels were linked with higher total cholesterol and even abnormally high levels of HDL cholesterol (the “good” kind).

More research is necessary before copper supplements can be used as an evidence-based means of promoting heart health. 

Good Sources of Copper 

You can find copper in foods like shellfish, nuts, seeds, whole grains, organ meats, and chocolate. Tap water also often contains copper, but the specific amount varies based on the location. Some excellent food sources of copper include:

• Beef liver, pan-fried: 12,400 micrograms (mcg) per 3 ounces (oz), or 1,378% of the Daily Value (DV)
• Eastern wild oysters: 4,850 mcg per 3 oz cooked, or 539% of the DV
• Baking chocolate, unsweetened: 938 mcg per oz, or 104% of the DV
• Potatoes: 675 mcg per cooked medium potato, or 75% of the DV
• Shiitake mushrooms: 650 mcg per ½ cup cooked, or 72% of the DV
• Cashews, dry roasted: 629 mcg per oz, or 70% of the DV
• Chickpeas: 289 mcg per ½ cup, or 32% of the DV

Other good sources of copper include Dungeness crab, sunflower seeds, turkey giblets, tofu, millet, whole wheat pasta, avocado, and salmon.

How To Take Copper 

Taking a copper supplement is usually only necessary if you have a diagnosed deficiency or you have a risk factor for copper inadequacy, particularly celiac disease or Menkes disease. Copper supplements usually come in capsules or tablets, but you can also find them in powder or liquid form. 

If a healthcare provider advises you to take a copper supplement, they can also advise you on dosage and whether to take it at a certain time of day. 

There are a few different forms of copper in supplements—cupric oxide, cupric sulfate, copper amino acid chelates, and copper gluconate. However, there isn’t research comparing the bioavailability of each form, so there’s no evidence suggesting one form is better than another. 

Third-Party Testing

When buying a supplement, make sure the product is third-party tested. Unlike medications, supplements are not regulated by the U.S. Food and Drug Administration (FDA). This means their quality and safety can vary.

Third-party testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, U.S. Pharmacopeia, or ConsumerLab.

Dosage 

Most adults need 900 micrograms of copper per day. However, children, teens, and adults who are pregnant or lactating have different copper needs. The recommended dietary allowances (RDAs) for daily copper intake are:

• 0–6 months: 200 mcg
• 7–12 months: 220 mcg
• 1–3 years: 340 mcg
• 4–8 years: 440 mcg
• 9–13 years: 700 mcg
• 14–18 years: 890 mcg
• 19+ years: 900 mcg
• During pregnancy: 1,000 mcg
• During lactation: 1,300 mcg

These RDAs are for total copper intake from food and supplements combined. If you eat food sources of copper, you typically don’t need a supplement for the full RDA amount. Remember, a supplement is meant to supplement your diet; it should only fill in gaps in your dietary copper intake.

Is Copper Safe?

Copper is generally safe as long as you don’t exceed the tolerable upper intake level (UL) of 10 milligrams (mg), or 10,000 mcg, daily for adults. Under this amount, side effects are uncommon.

Most people get enough copper from food alone, so a supplement is usually unnecessary. Taking a supplement when it's not needed could increase your likelihood of overdoing your total copper intake.

Potential Drug Interactions

There are no confirmed drug interactions for copper. However, some evidence suggests copper may interact with contraceptive drugs and penicillamine. It may also interact with iron, vitamin C, and zinc supplements.

• Contraceptive drugs: Taking copper with birth control medications, such as the pill, may increase the risk of copper toxicity.
• Penicillamine: Copper may decrease your body’s absorption of penicillamine. It’s best to take penicillamine at least two hours apart from when you take copper. Penicillamine is sometimes used to treat high levels of copper in the body; if this is the reason you are taking the drug, you should avoid copper supplements.
• Iron: Some research suggests iron may interfere with copper absorption.
• Vitamin C: Vitamin C may reduce your body’s absorption of copper.
• Zinc: High doses of zinc can inhibit copper absorption. It may also happen in the reverse, where high doses of copper inhibit zinc absorption.

Be sure to consult with your healthcare provider before taking a copper supplement, particularly if you take one of the above medications or supplements.

Can You Take Too Much?

Taking too much copper can be dangerous for your liver and can cause unpleasant gastrointestinal symptoms. The safe upper limit for copper intake varies based on your age. There are no limits established for infants aged 0–12 months. Keep in mind that the upper limits are for total copper intake from food and supplements. The ULs are as follows:

• 1–3 years: 1,000 mcg
• 4–8 years: 3,000 mcg
• 9–13 years: 5,000 mcg
• 14–18 years: 8,000 mcg
• 19+ years: 10,000 mcg

Chronic (long-term) excess copper intake can cause liver damage and gastrointestinal symptoms like abdominal pain, cramps, nausea, diarrhea, and vomiting.

People with a rare disease called Wilson’s disease are at a far higher risk of copper toxicity. Typically, your body adjusts how much copper to absorb based on how much copper you’re consuming. If you don’t consume much, your body absorbs more copper, and if you consume a lot, your body absorbs less.

The excess gets excreted in your bile or urine. In the case of Wilson’s disease, your body doesn’t adequately clear copper, so it builds up quickly. This can lead to serious complications like neurologic damage, cirrhosis (liver scarring), acute hepatitis, hemolytic crisis (the abrupt destruction of many red blood cells), and liver failure.

Side Effects of Copper

Side effects from moderate doses of copper are uncommon. However, consuming excess copper can cause abdominal pain, nausea, diarrhea, vomiting, and cramps. In extreme cases of excess copper intake, liver damage can happen, but severe adverse effects are uncommon for otherwise healthy individuals. 

A Quick Review

Copper is an essential trace mineral with many roles in the body. Most notably, it helps form enzymes involved in combating oxidative stress, forming connective tissue, and promoting immune health. Some research shows it may also help promote bone and heart health, although results are mixed on these benefits.

Most people get enough copper from foods like nuts, seeds, whole grains, chocolate, and shellfish. However, if you have celiac disease or don’t eat enough dietary copper, you may need a copper supplement to meet your copper needs.