The Health Benefits of Copper

If you’ve ever studied a nutrition label, seeing copper listed might give you pause. Isn’t copper a metal, not a nutrient? Turns out, it’s both!

Copper is a mineral that occurs naturally in the earth’s soil, and humans need it to survive. Our bodies can’t make copper, so we have to consume it through food or supplements.

Registered dietitian Julia Zumpano, RD, LD, explains the health benefits of copper, the possible risks of taking copper supplements and how to get the right amount.

Health benefits of copper

This trace mineral isn’t one that gets a lot of attention, but it’s essential for life. Copper’s potential health benefits include:

Improves skin health

Your skin needs copper and other minerals to repair itself and stay healthy. “A copper deficiency can lead to a loss of melanin, which produces color in your skin,” Zumpano says. “A lack of melanin can lead to hypopigmentation or lightened skin color. Some evidence also suggests that a lack of copper, zinc and iron can play a role in skin diseases like acne, psoriasis and eczema.”

But don’t reach for a copper supplement in hopes of curing your skin concerns.

“If you already have adequate levels of copper, a supplement won’t help and could be harmful,” she notes. “In fact, the study found that very high levels of copper and certain other minerals can actually cause the same skin conditions.”

Prevents anemia

Copper is needed to make hemoglobin, which carries oxygen to your body’s tissues. Without enough hemoglobin, you can develop anemia (low levels of healthy red blood cells). People with anemia may experience symptoms like fatigue, shortness of breath and heart palpitations. In severe cases, anemia can be life-threatening.

If you have anemia, again, don’t assume a copper supplement will help. “Anemia can occur when a person is deficient in one of several nutrients, including copper, iron and vitamin B12,” Zumpano clarifies. “Your provider may run tests to determine what’s causing anemia, which will guide your treatment.”

Boosts your immune system

Copper deficiency can cause neutropenia (low levels of white blood cells). Without enough white blood cells, your body can’t fight off infections.

“If your copper levels are too low, your immune system can’t protect you from bacteria and other invaders,” Zumpano says. “But your immune system needs many other vitamins and minerals, too. A balanced diet and quality sleep are the best ways to support your immune system.”

Keeps bones strong

Calcium is the most well-known mineral for bone health. But you need many nutrients — including copper — to maintain strong bones.

“Only a small amount of copper is stored in the body. Of that amount, two-thirds of the copper in your body is in your bones and muscles,” Zumpano shares. “Copper is necessary for proper bone development, and a deficiency may cause osteoporosis.”

If you’ve been diagnosed with osteoporosis or have low bone mineral density, talk to your provider.

“Some people with osteoporosis may benefit from supplements that contain calcium, manganese, zinc and copper,” she suggests. “Your provider can recommend a treatment plan to help you slow down bone loss and strengthen your bones.”

How much copper do I need per day?

You only need tiny amounts of copper to meet your body’s requirements. The daily value (DV) for copper is 900 micrograms (mcg) for all people age 4 and older. But the recommended daily allowance (RDA) is based on your age and life stage and provides a more specific recommendation.

RDAs for copper are:

Foods high in copper

Most people’s diets naturally contain enough copper, but the foods that contain the most include:

• Beef liver: 1,378% DV in one 3-ounce portion of pan-fried beef liver
• Oysters: 539% DV in a 3-ounce serving of cooked oysters
• Chocolate: 70% to 104% DV in one ounce of dark chocolate (containing at least 85% to 100% cacao), 70% to 85% cocoa provides 56% of the DV
• Potatoes: 75% DV in one medium potato if you also eat the skin
• Shiitake mushrooms: 72% DV in one-half cup of shiitake mushrooms
• Cashews: 70% DV in one ounce of dry-roasted cashews
• Crab: 69% DV in a 3-ounce serving of Dungeness crab
• Sunflower seeds: 68% DV in a quarter cup of toasted sunflower kernels

Many other foods contain 20% or more of your DV, including:

• Tofu
• Chickpeas
• Millet
• Salmon
• Whole-wheat pasta
• Avocados
• Figs

Should I take a copper supplement?

Copper deficiency is rare in developed countries, so most people don’t need a supplement. But you may need to take copper supplements if you have:

• Celiac disease. People with celiac disease may have trouble absorbing certain minerals, including copper, in their small intestine.
• Menkes disease. This rare genetic condition affects your body’s ability to distribute copper to your organs and tissues. Menkes disease can be life-threatening and requires daily copper injections that start within the first days of life.

Taking high-dose zinc supplements can also lead to a copper deficiency.

“Avoid taking more than 40 milligrams (mg) of zinc per day unless your provider recommends it,” Zumpano advises. “If you need high-dose zinc supplements, ask your provider if you also need a copper supplement.”

Risks of copper overdose

Typically, eating a balanced diet won’t lead to consuming too much copper.

“Usually, copper supplements are the cause behind overdose or toxicity,” Zumpano emphasizes.

Consuming very high amounts of copper supplements can lead to:

• Abdominal pain
• Diarrhea
• Liver disease
• Nausea and vomiting

Wilson disease is a genetic condition that causes copper levels to build up in your body. People with this condition have a high risk of copper toxicity and usually require treatment with chelation therapy or high-dose zinc supplements.

More isn’t always better

Copper is an essential mineral with health benefits, but taking high doses won’t make you healthier.

“Unless you have a medical condition that interferes with copper absorption, you can get what you need through your diet,” Zumpano reiterates. “Talk to your healthcare provider if you want to take vitamin and mineral supplements. Together, you can decide which supplements are safe and might be helpful for you.”