Copper
Also known as Cu
Copper is an essential trace mineral that acts as a cofactor for enzymes involved in energy production, iron metabolism, connective tissue formation, and the nervous system. It works closely with iron and is needed to move iron into red blood cells. Because copper and zinc compete for absorption, very high zinc intakes can trigger copper deficiency. Requirements are small and measured in micrograms.
The recommended intake sits at about 9% of the level considered the safe daily ceiling, leaving comfortable headroom.
Why it matters
What it does in your body
- Cofactor for energy-producing enzymes
- Iron metabolism and red blood cell formation
- Connective tissue and collagen cross-linking
- Nervous system function and neurotransmitter synthesis
- Antioxidant defense
By age, sex, and life stage
How much you need
Copper uses an RDA for children and adults (AI for infants 0 to 12 months). The adult requirement is 900 mcg with no difference between men and women. Pregnancy rises to 1,000 mcg and lactation to 1,300 mcg.
Recommended intake across life
in mcg/dayBars scale to the highest recommendation shown. Where men and women differ, both values are listed.
Full reference table
| Life stage | Male | Female |
|---|---|---|
| Infants 0-6 mo | 200 (AI) | 200 (AI) |
| Infants 7-12 mo | 220 (AI) | 220 (AI) |
| Children 1-3 | 340 | 340 |
| Children 4-8 | 440 | 440 |
| Children 9-13 | 700 | 700 |
| Teens 14-18 | 890 | 890 |
| Adults 19+ | 900 | 900 |
| Pregnancy | n/a | 1,000 |
| Lactation | n/a | 1,300 |
Values in mcg/day. AI marks an Adequate Intake, used when there is not enough evidence for a formal recommendation.
What moves the number
What changes your needs
Age
Needs rise from 340 mcg in toddlers to 900 mcg in adults, with the biggest jump during the teen years.
Sex
No difference between men and women; both adult sexes need 900 mcg.
Body weight / size
Total needs scale with body size during growth, but adult requirements are set the same for both sexes.
Pregnancy and lactation
Requirements rise to 1,000 mcg in pregnancy and 1,300 mcg during lactation to supply the fetus and breast milk.
Zinc intake
Very high supplemental zinc (60 mg or more per day) blocks copper absorption and can cause deficiency regardless of diet.
Running low
Signs you might not get enough
Most at risk: People with celiac disease, those who take high-dose zinc supplements (60 mg or more per day), people with Menkes disease, and those who have had gastric bypass surgery are at higher risk.
Too much
Can you get too much?
People with Wilson disease, a genetic disorder, accumulate copper and can suffer liver and neurological damage. Copper toxicity from diet alone is rare; it usually results from contaminated water or supplements.
Where to get it
Best food sources
The bottom line
Copper needs are tiny but essential, and most varied diets supply enough. The main real-world risk is deficiency from very high zinc supplementation rather than dietary shortfall. Organ meats, shellfish, nuts, and dark chocolate are the richest sources.
Track copper automatically
Copper is one of the 92 nutrients Vora reads from a photo of your meal, so you can see where you stand without weighing or logging by hand.
Sources and method
The recommended intakes, upper limits, and food-source amounts on this page come from the primary references below. Numbers were checked against the current NIH Office of Dietary Supplements fact sheets and the Institute of Medicine (now the National Academies) Dietary Reference Intakes.
- NIH Office of Dietary Supplements, Copper Fact Sheet for Health Professionals
- Institute of Medicine (IOM/NASEM), Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc
This page is for general education, not medical advice. Reference intakes are population averages for healthy people and do not replace guidance from your doctor or a registered dietitian, especially if you are pregnant, managing a health condition, or considering supplements.