Nutrient

Copper

Established research area

A trace mineral involved in forming red blood cells, maintaining nerves and connective tissue, and antioxidant enzymes. Found in shellfish, nuts, seeds, and dark chocolate.

Commonly noted

Commonly noted: Copper is a trace mineral the body uses to form red blood cells, maintain nerve cells, and build connective tissue, and it is part of several antioxidant enzymes; shellfish, nuts, seeds, whole grains, and dark chocolate are common sources.
Low intake: Low copper status is uncommon and is commonly discussed in relation to tiredness and changes in blood cell counts; very high zinc intake over time is one topic linked to lower copper levels.
Higher intake: Very high copper from supplements is commonly discussed in relation to nausea and digestive upset; the commonly cited upper intake level for adults is 10,000 mcg (10 mg) a day.

Source: NIH ODS

Reference intakes

General reference figures for a typical adult — not a personal target or a claim of need.