However, since the body can’t make its own copper, you must get it through your diet.
Foods including oysters, sunflower seeds, and dark chocolate contain the mineral.
Studies investigating these benefits have yielded mixed results.
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That means some supplement products may not contain what the label says.
It contributes to energy production and helps your body build and repair tissues.
It even works with a pigment calledmelaninto color your hair, skin, and eyes.
Copper supplements are rarely needed.
They are usually only recommended for people with a copper deficiency.
No supplement is intended to treat, cure, or prevent disease.
Some researchers, however, find it’s worth evaluating treatment for people with higher copper levels.
Researchers are working to understand the relationship between copper and heart disease.
They also study copper’s role in Alzheimer’s disease, Parkinson’s disease, and other neurological disorders.
Collagen Production
There’s some evidence that copper can help to keep skin and connective tissue healthy.
An enzyme calledlysyl oxidasethat contains copper plays a key role in promoting healthy skin.
Certain types ofcollagenalso support joint health.
It also has antimicrobial properties to help fight infection and helps the body to develop antibodies.
About 9% of the copper in your body is found in the brain.
Copper Deficiency
Copper deficiency is rare.
Copper deficiency results from too little intake or poor absorption of copper.
Most people consume adequate amounts of copper in their diet.
It would be rare to see a copper deficiency from not consuming enough copper.
Most adults need between 8 and 11 mg.
People withMenkes diseaseare also prone to copper deficiency.
Menkes disease is a rare genetic condition in which it is hard for your body to absorb copper.
Additionally, people with conditions affecting the gastrointestinal (GI) tract may develop a copper deficiency.
How Do I Know if I Have a Copper Deficiency?
Talk to your healthcare provider if you are at greater risk of deficiency and experience symptoms.
Copper supplementation to treat a deficiency will help restore low serum copper levels.
Supplement Facts
Precautions
Copper supplementation is only really needed if a deficiency has been diagnosed.
Taking copper supplements without talking to your healthcare provider is not recommended.
Copper supplementation, when done appropriately, is likely safe for pregnant or breastfeeding people and children.
Appropriate supplementation would not exceed the TUL set for copper intake.
These limits vary by age:
People with Wilson’s disease should not supplement copper.
Wilson’s disease is a condition that causes copper to build up in the body.
People with liver disease should be cautious with copper supplements.
Copper is excreted through the liver.
If the liver isn’t working properly, it could lead to a build-up of copper.
Dosage: How Much Copper Should I Take?
Most multivitamins contain 2 mg or less of copper, which is considered a safe dose.
Speak with your healthcare provider before taking any copper supplements.
What Happens If I Take Too Much Copper?
Getting too much copper in your body is rare.
Your body will slow absorption in response to a lot of copper intake.
But as with many vitamins and minerals, having too much in your system can be harmful.
Copper toxicity is rare, though it can happen.
Supplementing too much copper for an extended period could lead to toxicity.
This will help to ensure you take an appropriate amount for your needs.
People with Wilson’s disease should also not take copper supplements.
The table below lists food sources and the amount of copper they provide.
Copper Supplements
Copper can be found in some multivitamins and mineral preparations.
It can also be found as a single nutrient supplement.
Therefore, one can’t be recommended over the other for better absorption.
Supplements may include anywhere from a few micrograms to 15 milligrams of copper.
In this case, supplementation may be advised under the guidance of a healthcare provider.
National Institutes of Health.
Office of Dietary Supplements.Copper: fact sheet for health care professionals.
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