What it does in the body
- Iron metabolism (ceruloplasmin oxidizes Fe2+ to Fe3+ for transferrin loading)
- Mitochondrial energy production (cytochrome c oxidase)
- Connective tissue formation (lysyl oxidase for collagen/elastin crosslinks)
- Antioxidant defense (Cu/Zn superoxide dismutase)
- Neurotransmitter synthesis (dopamine to norepinephrine)
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | 900 mcg | NIH/IOM |
| Adult female | 900 mcg | NIH/IOM |
| Pregnancy | 1000 mcg | WHO/IOM |
| Children | 340 mcg (1-3y), 440 mcg (4-8y), 700-890 mcg (9-18y) | NIH/IOM |
| Older adults | 900 mcg | NIH/IOM |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Beef liver | 14.3 mg per 100g | global |
| Oysters | 5.7 mg per 100g | coastal regions |
| Dark chocolate (70-85%) | 1.8 mg per 100g | global |
| Cashews | 2.2 mg per 100g | South Asia/Africa |
| Shiitake mushrooms | 0.9 mg per 100g | East Asia |
| Sesame seeds | 4.1 mg per 100g | Middle East/Asia |
| Lobster | 1.9 mg per 100g | North Atlantic |
| Spirulina | 6.1 mg per 100g | global (cultured) |
If you don't get enough
Mild: Fatigue, joint pain, impaired immune function
Moderate: Anemia (microcytic or normocytic, iron-refractory), neutropenia, osteoporosis
Severe: Myelopathy (mimics B12 deficiency), pancytopenia, Menkes disease in infants (genetic copper malabsorption causing neurodegeneration)
Time to onset: Months to years for acquired deficiency. Menkes disease manifests in first months of life.
Too much
Upper limit: 10 mg/day (adults)
Acute: nausea, vomiting, hepatotoxicity. Chronic: hepatic cirrhosis, hemolytic anemia, renal damage. Wilson disease causes pathological copper accumulation.
How well you absorb it
30-40% from typical diet
Helped by: Animal protein, Organic acids (citric acid), Histidine
Hindered by: Zinc (major — induces metallothionein), Phytate, High-dose iron supplements, High-dose vitamin C (>1500 mg)
Cooking & storage
Copper is heat-stable. Cooking in copper cookware can increase copper content of food, especially with acidic foods. Water from copper pipes contributes to dietary copper intake.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
