Copper

Trace mineral

What does Copper do in your body?

Helps make energy, connective tissue and blood vessels, and helps the body use iron.

What does Copper do?

Part of enzymes that produce energy, link collagen and elastin, make melanin, and move iron into hemoglobin.

Where does Copper act in the body?

Liver, brain, heart, connective tissue.

Which foods contain Copper?

Shellfish, organ meats, nuts, seeds, whole grains, dark chocolate.

How much Copper do adults need?

RDA: 900 mcg for adults. Upper limit: 10 mg.

What happens with too little Copper?

Rare; can cause anemia and nerve problems. Excess zinc supplements are a known cause.

Can you get too much Copper?

Rare from food; can harm the liver.

What does Copper interact with?

High zinc reduces copper absorption.

What is known and unknown about Copper?

Roles established.

Evidence & sources

• The adult RDA for copper is 900 mcg/day; the UL is 10 mg. Evidence: regulatory. Known: Set by the Institute of Medicine (2001). Unknown: — Source: NIH Office of Dietary Supplements, Copper — Health Professional Fact Sheet (Current revision).

Connected topics

• Zinc
• Iron
• Liver

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General education only, not medical advice. Drafted Oct 2026 · pending qualified expert review.