Copper is an essential mineral, and most healthy adults get all they need from a balanced diet. A pharmacist breaks down how much you need, which foods deliver it, who is at risk of deficiency, and what the evidence says about copper bottles and bracelets.
When we hear the word copper, for most of us we think of a brownish metal used in pipes or coins. But copper is more than a metal. It is one of the essential minerals our body needs to stay healthy. Although we need it in small amounts, it plays an important role in maintaining a healthy body. Our main source of copper is from the foods we eat. Copper is naturally found in various plant and animal-based foods. A small amount is stored in our body with about two-thirds found in the bones and muscles.
The two numbers that matter
900
mcg a day
What an adult needs. Most people reach it on diet alone.
10,000
mcg a day
The tolerable upper limit, set by the Food and Nutrition Board.
An eleven-fold gap. It is why copper deficiency and copper toxicity are both uncommon, and why supplements are rarely the answer.
The Role of Copper in the Body
Copper is involved in various processes in the body.
01What copper does
Copper lets your body use iron
Copper plays an important role in how the body uses iron. Without enough copper, the body might not be able to fully get iron into the blood where it can be used to make hemoglobin, the protein in red blood cells that carries oxygen throughout the body. This can lead to anemia even when the body has enough iron stored.
02What copper does
Copper keeps connective tissue flexible
Copper also helps keep connective tissues and blood vessels healthy. It supports enzymes involved in strengthening the proteins that make these tissues found in the skin and bones strong and flexible.
03What copper does
Copper helps immune cells develop
Copper plays a role in immunity and our bodies ability to fight against infections. It helps immune cells develop and function well.
04What copper does
Copper helps build myelin around nerve fibers
Copper supports the nervous system by supporting the production of myelin, the protective covering around nerve fibers that helps nerve signal. It also plays a role in production of some brain chemicals that are essential for nerve communication.
Sources of Copper
Dietary foods that are rich in copper include shellfish, seeds, nuts, organ meats, whole grain products and chocolate. Some beverages can also contain copper but the amount varies. The average daily recommended dose of copper is 900 mcg. As copper is present in many daily foods, most healthy adults can meet this need just based on diet alone. Below are some foods and the content of copper. Foods do not need to contain 100% of the daily requirement individually. The content of copper from different foods can easily add up to meet the daily requirement.
One ounce of dark chocolate at 70–85% cacao carries 501 mcg of copper, about 56% of a day.Two foods clear a full day’s copper in one serving. The bars are capped at 100% so the rest stay comparable to each other.
DV means Daily Value, based on 900 mcg of copper per day for adults. Values are approximate. Source:NIH
Copper Deficiency
Even though most adults meet the daily requirement of copper from their regular diet, certain medical conditions and supplements can affect how much copper is absorbed by the body. Let us look at some of these cases that have a higher risk copper deficiency.
Zinc is the common culprit. Doses of 50 mg or more over several weeks block copper absorption.
01Higher risk of deficiency
High-dose zinc blocks absorption
One of the causes of copper deficiency is an interaction between zinc and copper. According to the NIH, doses of 50 mg of zinc or more over a period of weeks can inhibit copper absorption. Zinc increases the production of a protein called metallothionein in the intestinal cells. Metallothionein binds copper inside the intestines making it hard for it to be absorbed and reach the bloodstream. Over time this can lead to copper deficiency even if the person gets enough copper from their diet. The recommended upper limit for zinc from foods and supplements is 40 mg. People who take more than this amount should take caution and consult with their provider regarding this interaction.
02Higher risk of deficiency
Gastric bypass skips the absorption site
Certain surgeries like gastric bypass affect copper absorption by bypassing the parts of the digestive tract where copper is absorbed. This can result in copper deficiency even though one eats a balanced diet that meets the daily copper intake requirement.
03Higher risk of deficiency
Celiac disease damages the intestinal lining
Certain medical conditions like Celiac disease can damage the lining of the small intestine and affect the absorption of copper from dietary sources. This can put people with malabsorption conditions at higher risk of copper deficiency.
If you fall in of these groups, consider discussing with your health care provider about the risks of copper deficiency and whether additional testing or supplementation is needed.
Copper Toxicity: How much is too much?
While copper is essential for health, like any other mineral, too much can be harmful. According to the NIH, chronic exposure to high levels of copper can result in liver damage and gastrointestinal symptoms like nausea and vomiting. Based on copper levels associated with liver damage, the Food and Nutrition Board (FNB) reports the tolerable upper intake level for copper, adults (19+) are 10,000 mcg. This is the highest daily intake that will likely not result in harmful effects. Even though this is the highest limit, the goal should not be reaching this amount. Copper toxicity is rare but certain situations like contaminated water or rare genetic disorders like Wilson’s disease can increase risk of copper toxicity.
Copper toxicity is rare. Contaminated water and Wilson’s disease are the two routes that raise the risk.
Copper-Related Health Products
Some copper related products have been promoted for their supposed health benefits.
Copper bottles do cut bacteria in stored water. That is not the same as a health benefit, and no trial has shown one.
Copper water bottles
Not supported
Copper has antibacterial properties. Studies have shown that storing water in copper bottles can reduce harmful bacteria. However, there is no clinical evidence that supports drinking water from copper bottles has additional health benefits beyond those obtained from regular diet.
Copper bracelets
Tested and failed
Copper bracelets are often marketed for joint pain and other symptoms related to arthritis. A 2013 randomized controlled trial with 70 participants looked at copper bracelets and did not find any meaningful effect compared to placebo for improving symptoms related to rheumatoid arthritis including pain and inflammation.
Overall, there is no sufficient scientific evidence to support claims that copper bottles and bracelets provide additional health benefits.
Take Away
The bottom line
01
Copper is an essential mineral that plays an important role keeping our bodies healthy. Most healthy adults get enough copper from a balanced diet without needing additional supplementation.
02
Consult with your health care provider if you take higher doses of zinc supplements, have malabsorption conditions or history of gastric bypass surgery as these can put you at risk for copper deficiency.
03
Too much copper can be harmful. Avoid taking copper supplements unless directed by your health care provider.
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