Top Health Benefits of Copper

Why Copper Is Important for Your Health

Copper is an essential trace mineral that your body needs in small but critical amounts. It’s found in a variety of foods and supports many essential bodily functions, including energy production, immune defense, connective tissue formation, and neurological development. Despite being needed in small quantities, copper plays a big role in keeping your body functioning optimally.

While most people get enough copper from food, some individuals—especially those with certain health conditions or imbalanced mineral intake—may require extra attention to maintain healthy copper levels.

Key Health Benefits of Copper

Strengthens Immune Function

Copper plays a vital role in maintaining a strong immune system. It not only helps eliminate harmful bacteria but also supports cellular responses to infection by interacting with a receptor called alpha-kinase 1 (ALPK1). This interaction triggers innate immune responses, the body's first defense against invading pathogens.

Fights Oxidative Stress

Copper is essential for the production of superoxide dismutase (SOD)—a key antioxidant enzyme that helps neutralize free radicals in the body. These unstable molecules can damage cells and lead to chronic inflammation and age-related diseases. By supporting antioxidant activity, copper may help reduce the risk of:

• Cancer

• Heart disease

• Diabetes

• Rheumatoid arthritis

• Neurodegenerative conditions like Alzheimer’s

Builds and Maintains Connective Tissue

Copper is a component of lysyl oxidase, an enzyme involved in the formation of collagen and elastin—proteins that provide structure and elasticity to skin and tissues. Connective tissue is essential for:

• Organ support

• Skin health

• Blood vessel strength

• Joint function

Meeting copper requirements helps ensure healthy tissue development and repair.

Supports Brain Health and Development

Copper is involved in the creation of neurotransmitters—the chemical messengers that communicate between nerve cells. This function is especially important during brain development.

A clear example of copper’s role in brain health is seen in Menkes disease, a genetic disorder that impairs copper absorption. One of the hallmark symptoms is impaired cognitive development due to copper deficiency.

Though more research is needed, some scientists believe low brain copper levels may be associated with neurological conditions such as Alzheimer’s disease.

However, findings are currently mixed.

Contributes to Bone Health

Nearly two-thirds of the body’s copper is stored in bones and muscles. Some research indicates that copper, particularly when combined with other nutrients like calcium and zinc, may help reduce bone loss and slow the progression of osteoporosis—a condition marked by bone thinning and fragility.

A few studies have suggested:

• Women with adequate copper levels had a lower risk of osteoporosis.

• Copper supplementation helped reduce spinal bone loss.

However, not all research supports these outcomes, and further studies are needed to confirm copper’s role in bone density.

May Support Heart Health

Copper is believed to support cardiovascular function by:

• Controlling cholesterol levels

• Preventing oxidative stress

• Supporting blood vessel elasticity

Some studies suggest copper deficiency may be linked to cardiomyopathy and poor heart function. Others have shown that higher copper levels were associated with lower LDL (bad cholesterol) and total cholesterol.

Conversely, some research found elevated copper levels were linked to higher cholesterol, including HDL (good cholesterol). These conflicting results highlight the need for more investigation before recommending copper for heart protection.

Food Sources of Copper

Copper is naturally found in many nutrient-rich foods. Some of the best dietary sources include:

• Beef liver (3 oz): 12,400 mcg (1,378% DV)

• Oysters (3 oz cooked): 4,850 mcg (539% DV)

• Unsweetened baking chocolate (1 oz): 938 mcg (104% DV)

• Potato (cooked with skin): 675 mcg (75% DV)

• Shiitake mushrooms (½ cup cooked): 650 mcg (72% DV)

• Cashews (1 oz): 629 mcg (70% DV)

• Chickpeas (½ cup): 289 mcg (32% DV)

Other good sources include sunflower seeds, whole wheat pasta, crab, tofu, avocado, and salmon. Tap water may also contain small amounts of copper depending on your location.

How To Supplement Copper

Copper supplements are typically not necessary unless a deficiency is diagnosed or risk factors are present—such as:

• Celiac disease

• Menkes disease

• Excess zinc supplementation

Copper supplements come in capsule, tablet, powder, or liquid form. Common types include:

• Cupric oxide

• Cupric sulfate

• Copper gluconate

• Copper amino acid chelates

There’s no conclusive evidence suggesting one form is more bioavailable than another. If your provider recommends a supplement, they’ll also help determine dosage and timing.

Third-Party Testing Matters

Since dietary supplements are not regulated by the U.S. FDA, always choose brands that undergo third-party testing. Look for seals from:

• NSF International

• U.S. Pharmacopeia (USP)

• ConsumerLab

These verifications ensure purity, dosage accuracy, and safety.

Daily Dosage Recommendations

Recommended Dietary Allowances (RDAs) for total copper (from food + supplements):

Supplements should only be used to bridge dietary gaps—not replace whole food sources.

Is Copper Safe to Take?

Copper is generally safe when consumed within recommended limits. The Tolerable Upper Intake Level (UL) for adults is 10,000 mcg (10 mg) daily. Consuming too much copper—especially through unnecessary supplementation—can lead to toxicity.

Potential Interactions

While copper doesn’t have widespread drug interactions, it may interact with:

• Oral contraceptives: Can increase copper levels, raising toxicity risk.

• Penicillamine (used to lower copper in Wilson’s disease): Copper may reduce its effectiveness.

• Iron, vitamin C, zinc: High doses may reduce copper absorption, and vice versa.

Always consult your healthcare provider before starting a copper supplement, especially if you're taking other medications or nutrients.

Can You Take Too Much Copper?

Excess copper intake can be dangerous, especially in high amounts over time. The body usually adjusts copper absorption based on intake, but overconsumption—particularly from supplements—can lead to side effects like:

• Nausea and vomiting

• Diarrhea or stomach pain

• Liver damage (in severe cases)

In people with Wilson’s disease, the body cannot eliminate copper properly, leading to dangerous accumulation and complications like liver failure and neurological damage. These individuals must strictly avoid copper supplementation.

Side Effects of Copper

While side effects are rare at standard doses, excessive copper can cause:

• Abdominal pain

• Vomiting or diarrhea

• Nausea or cramps

• Long-term liver damage (if toxicity develops)

Moderation is key—get your copper primarily from whole foods and supplement only when recommended.

Summary

Copper is a vital nutrient that contributes to immunity, antioxidant protection, connective tissue formation, and brain and bone health. While deficiency is uncommon, it can have serious consequences. Most people meet their copper needs through food, but those at risk may benefit from careful supplementation.

However, more is not always better. High doses can lead to side effects and serious complications. Always speak to a healthcare professional before adding a copper supplement to your routine.