Copper
Helps with iron metabolism, energy production, and connective tissue.
Why it matters
Copper helps the body use iron, supports energy production, and contributes to connective tissue, nervous system, and immune health.
- Helps the body use iron and make red blood cells work normally.
- Supports enzymes involved in energy production.
- Contributes to connective tissue, nervous system, and immune function.
If intake is too low
Copper deficiency can cause anemia, low white blood cell counts, bone problems, and neurologic symptoms. It is more likely when zinc intake is very high or absorption is impaired.
- Anemia or low white blood cell counts.
- Neurologic changes, numbness, or weakness.
- Bone or connective tissue problems when deficiency persists.
If intake is too high
Too much copper can cause stomach upset and, at very high intakes, liver damage. People with Wilson disease need special medical guidance.
- Nausea, vomiting, or abdominal pain.
- Liver damage at very high intakes.
- Copper overload risk is especially relevant in Wilson disease.
Adult upper limit: 10 mg/day
Copper and zinc balance each other in practice, so excess or deficiency in one can influence the other.
Common food sources
Copper is richest in shellfish, organ meats, nuts, seeds, and some grains.
- Shellfish and organ meats
- Nuts, seeds, and cocoa
- Whole grains and legumes
Who may need closer attention
Low copper matters most when absorption is poor or zinc intake stays high for a long time.
- People taking high-dose zinc supplements
- People with malabsorption or bariatric surgery history
- Anyone with Wilson disease needs medical guidance, not self-dosing
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You use high-dose zinc, have had bariatric or intestinal surgery, or have Wilson disease. Copper status is often about balance, not just absolute intake.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Many multivitamins pair copper with zinc on purpose.
- Long-term high-dose zinc is one of the most common ways copper status gets pushed low.
- Do not assume a separate copper supplement is necessary unless there is a reason.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.