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Copper
An essential trace mineral your body needs in small amounts for iron metabolism, connective tissue, and antioxidant defense — often taken to balance high zinc intake.
Benefits
- +Essential for iron absorption and red blood cell formation
- +Supports formation of collagen and connective tissue
- +Cofactor for antioxidant enzymes (superoxide dismutase)
- +Supports nerve and immune function
- +Helps balance zinc intake (high zinc can deplete copper)
Dosage & Cost
Range0.9–2 mg/day
TimingWith food
Daily cost$0.02–$0.10
RDA is 900 mcg/day for adults; upper limit is 10 mg/day. Commonly paired with zinc at roughly a 1:15 copper-to-zinc ratio to prevent deficiency.
Side Effects
- !Nausea and vomiting at high doses
- !Abdominal pain and diarrhea
- !Liver stress with chronic excess intake
- !Rarely needed as a standalone supplement — most diets provide enough
Food Sources
- • Oysters and shellfish
- • Beef and organ meats (liver)
- • Cashews and other nuts
- • Seeds
- • Dark chocolate
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.