{"id":45043,"date":"2023-11-08T10:00:00","date_gmt":"2023-11-08T18:00:00","guid":{"rendered":"https:\/\/foodrevolution.org\/?p=45043"},"modified":"2026-09-15T00:47:10","modified_gmt":"2026-09-15T07:47:10","slug":"dietary-copper","status":"publish","type":"post","link":"https:\/\/foodrevolution.org\/blog\/dietary-copper\/","title":{"rendered":"Dietary Copper: How Much You Need and Best Food Sources"},"content":{"rendered":"

In 1982, the US Mint radically changed the\u00a0composition of the\u00a0penny<\/a>, from 95% copper to 2.5%. Copper had become so expensive that the metal in the coins was worth more than their face value, leading people to hoard them in the hopes of making<\/span>\u00a0a profit.<\/p>\n

Prices for copper rose in the 1970s largely due to the electronics revolution. Copper is a great conductor of electricity. So as the need for wiring and components increased, global demand did, too.<\/p>\n

Copper\u2019s properties also make it not just valuable but indispensable for human health. It doesn\u2019t get the same press as other minerals, such as calcium and iron. But it serves many crucial functions in the body.<\/p>\n

In this article, we\u2019ll explore why copper is necessary for bodily functions ranging from immune support to antiaging properties to brain protection. We\u2019ll discuss which foods have copper, the potential risks of not getting enough copper from your diet, and whether that\u2019s a concern (especially for plant-based eaters) \u2014 as well as the very real dangers of getting too much<\/i> copper.<\/p>\n

What Is Copper?<\/h2>\n
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Copper is an essential trace mineral found in every tissue of your body.<\/strong> Like other minerals, your body doesn\u2019t make its own; you need to get it from food. But compared to many other essential minerals, you don\u2019t need a lot of copper for optimal functioning.<\/p>\n

Copper is a very busy do-gooder in your body, lending a hand all over the place. It\u2019s a cofactor<\/a> (a nonprotein molecule that supports a biochemical reaction) for several enzymes known as cuproenzymes (\u201ckupros\u201d is Greek for copper, so named because the island of Cyprus was famous for its rich copper deposits). These enzymes are involved in the production of energy, neurological signaling, and the making of connective tissue.<\/p>\n

Copper helps your body form collagen and assists in iron absorption. It also acts as an antioxidant.<\/strong> The main defense against oxidative stress actually involves copper-based compounds called superoxide dismutases (SODs for short). SODs help convert superoxide radicals into less harmful molecules like oxygen and hydrogen peroxide.<\/p>\n

Copper is also involved in the formation of new blood vessels. Plus, it helps balance various neurohormones, regulates gene expression, supports brain development, influences skin pigmentation, and maintains the functioning of the immune system. That\u2019s one busy mineral!<\/p>\n

How the Right Amount of Copper Benefits Your Health<\/h2>\n

Copper is essential for many bodily processes but harmful in both deficiency and excess. (Or as Goldilocks might say, \u201cNot too little and not too much, but just right.\u201d) Maintaining appropriate copper levels is important for overall well-being. And copper is particularly important for the health and functioning of your brain, bones and joints, heart, arteries, skin, and immune system.<\/strong><\/p>\n

Let\u2019s look at some of the ways that researchers study copper in regard to health.<\/span><\/p>\n

Copper and Heart Health<\/h3>\n
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Proteins containing copper are essential for protecting your cardiovascular system<\/a> from stroke and the damage it can cause. When the body doesn’t manage copper levels properly<\/a>, it can lead to heart problems, including enlargement, heart failure, coronary artery disease, and a type of heart disease related to diabetes.<\/strong><\/p>\n

But for most people, copper overload is a more likely problem than copper deficiency.<\/p>\n

A 2015 study compared copper levels<\/a> in 334 people, some of whom had healthy arterial function and some with varying degrees of atherosclerosis (arterial hardening and blockages). Researchers found higher blood levels of copper in the patients with atherosclerosis. And the more severe the condition, the higher the levels of copper.<\/p>\n

Because of the study design, we can\u2019t say whether the high copper levels caused the atherosclerosis or the other way around. (Or, for that matter, if both stem from something else.)<\/p>\n

Copper and Brain Health<\/h3>\n

The right amount of copper is also necessary for brain development<\/a> and function. Diseases that affect brain copper levels, such as Menkes disease (not enough copper) and Wilson disease (too much copper), affect the functioning of neurotransmitters called catecholamines. They play a role in various brain functions, such as regulating mood, motivation, attention, and stress response. And they\u2019re involved in transmitting signals between neurons and can affect cognition and behavior.<\/p>\n

Elevated copper levels may also\u00a0<\/strong>contribute to\u00a0<\/strong>the development of Alzheimer\u2019s disease<\/strong><\/a>.<\/strong> Studies have shown that\u00a0<\/span>high levels of copper can affect the functioning of neurons in important areas of the brain, such as the hippocampus and cerebral cortex. This can lead to problems with memory, critical thinking, and motor skills.<\/p>\n

Researchers have also discovered<\/a> a connection between copper and the formation of amyloid beta plaques, a hallmark of Alzheimer\u2019s disease. As copper levels increase, they can speed up the formation of these plaques, contributing to further brain damage.<\/p>\n

Copper and Bone Health<\/h3>\n
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Too much or too little copper is also a problem for your bones and joints. Copper compounds<\/a> are important cofactors for an enzyme that makes bone matrix (basically, the stuff that makes up your bones).<\/strong> And nearly two-thirds of the copper in your body is stored in muscles and bones.<\/p>\n

In 2014, researchers\u00a0examined 50 adults with\u00a0severe tooth wear<\/a>. They found lower copper levels in their tooth enamel and<\/span>\u00a0lower bone mineral density in the spine, which is a predictor of osteoporosis.<\/p>\n

A 2018 study measured copper levels<\/a> in participants\u2019 blood and also looked at several aspects of bone health, including bone mineral density and whether they had fractured any bones. Researchers found that people with lower levels of copper had lower bone mineral density in certain areas of the hip compared to those with slightly higher levels of copper.<\/p>\n

They also found that those with very high levels of copper in their blood had a higher risk of experiencing fractures compared to those with slightly lower levels. So again, copper adheres to the Goldilocks principle.<\/p>\n

Copper and Skin Health<\/h3>\n

It\u2019s time to introduce you to a very special substance in your blood: glycyl-L-histidyl-L-lysine. That\u2019s a mouthful, so we\u2019ll follow the scientists in calling it GHK<\/a>.<\/p>\n

GHK levels are highest when you\u2019re young, around 20 years old, but decrease as you get older. By the time you\u2019re 60 years old, the levels drop significantly.<\/p>\n

GHK has a special attraction to copper, and when they come together, they form something called GHK-Cu. GHK-Cu can help rejuvenate your skin by promoting the growth of new skin cells and speeding up the healing process. It has powerful antioxidant properties, which means it helps protect your skin from the sun<\/a> and other oxidative damage. And it can also reduce inflammation in the skin, which can help prevent and smooth out wrinkles.<\/p>\n

Did you know your skin can absorb copper? Studies show that there\u2019s a low risk of adverse reactions from skin absorption of copper<\/a>. And several placebo-controlled clinical trials have shown that sleeping on pillowcases impregnated with copper oxide<\/a> can actually reduce the depth of facial wrinkles<\/a> and improve overall skin health.<\/strong><\/p>\n

A 2020 study\u00a0exposed small skin grafts<\/a> to these fabrics. The researchers found that the fabrics continuously released copper ions that were absorbed through the skin, increasing the production of some skin proteins, stabilizing the dermal layer, and reducing<\/span>\u00a0aging and damage.<\/p>\n

Copper and the Immune System<\/h3>\n
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Copper is also required for the formation and activity of neutrophils<\/a>, a type of white blood cell\u00a0<\/strong>that is a key component of the immune system.<\/strong> Neutrophils<\/span>\u00a0defend the body against infections caused by bacteria and fungi.<\/p>\n

But there\u2019s a downside to copper\u2019s ability to support immunity: There\u2019s an association between <\/span>excess copper levels<\/span><\/a> and increased immunity of cancerous tumors to treatment.<\/span> So how difficult is it to get the right amount of copper for good health?<\/p>\n

How Much Copper Per Day Do You Need?<\/h2>\n

Since copper is a trace nutrient, only a small amount is necessary daily. And only a small amount is stored in the body. Whereas iron or calcium requirements are in milligrams per day (mg\/day), copper needs are in micrograms per day (mcg\/day). A microgram is one-millionth of a gram, which is a very, very tiny amount indeed.<\/p>\n

The following are the United State\u2019s RDAs<\/a> (Recommended Daily Allowances) for copper<\/strong> at different stages of life.<\/p>\n

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So those are the recommended minimum levels. What about maximums? Officially, the upper limit of copper for adults is 10,000 mcg per day.<\/strong> But it may also be the case that the official maximum levels should be lower<\/a>. As many scientists are fond of saying, \u201cMore research is needed.\u201d<\/p>\n

Dietary Copper Sources<\/h2>\n

Copper is in a variety of foods.<\/a>\u00a0And the foods highest in copper are animal-derived products such as organ meats, oysters and other seafood, poultry, and red meat.<\/strong> Meat products are the only copper-rich foods that will put you anywhere near the upper limit of 10,000 mcg per day. For example, three ounces of pan-seared beef liver has over 12,000 mcg of copper.<\/p>\n

But you don\u2019t have to eat animal products to meet your RDA of copper. Many plant-based foods are safer sources of copper.<\/p>\n

Here are some of the top plant-based sources<\/a> of dietary copper<\/strong>:<\/p>\n