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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.
- rdaadult900 mcgDRI/NASEM
- uladult10000 mcgDRI/NASEM
Foods and products containing it
GooseberriesFoodBreadfruitFoodWalnutsFoodOystersFoodQuinceFoodPili nutsFoodSunflower seedsFoodChickpeasFoodMultivitaminSupplementCrabFoodTahiniFoodSquidFoodShiitake mushroomsFoodHazelnutsFoodLentilsFoodSesame seedsFoodGinkgo nut (ginnan)FoodZinc (supplement)SupplementApricotFoodRambutanFoodRaisinsFoodAlmond butterFoodSunchokeFoodLonganFoodChestnutsFoodOctopusFoodCashew butterFoodPrunesFoodPeanutsFoodMolassesFoodDark chocolateFoodPine nutsFoodCashewsFoodCacaoFoodLobsterFoodBeef liverFoodMacadamia nutsFood