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What Copper Does in Your Body

Copper is a mineral that your body needs to work properly. Unlike some nutrients that get a lot of attention, copper plays a quiet but important role in keeping you healthy. Your body contains only about 75 to 100 milligrams of copper at any given time, but every part of that small amount matters.

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This mineral helps your body create energy from the food you eat. When you consume carbohydrates, fats, and proteins, copper works with enzymes to break these down into usable fuel. Without enough copper, your cells cannot produce the energy they need to function. This is why people who don't get enough copper often report feeling tired or lacking energy.

Copper also helps your body make collagen and elastin. These are proteins that keep your skin firm, your joints flexible, and your blood vessels strong. Collagen is especially important as you age—it's what gives your skin structure and helps wounds heal. If you've noticed that cuts take longer to heal as you get older, inadequate copper intake could be one factor.

Your immune system depends on copper to fight off infections. Copper helps white blood cells develop and work correctly. Studies have shown that people with very low copper levels get sick more often and their bodies take longer to recover from illness. The mineral also acts as an antioxidant, meaning it protects your cells from damage caused by free radicals—unstable molecules that form naturally in your body.

Brain and nervous system function also rely on copper. This mineral helps create myelin, the protective coating around nerve fibers. Myelin allows your brain and nerves to communicate with the rest of your body. Without adequate copper, nerve signals slow down, which can affect coordination, memory, and thinking speed.

Takeaway: Understanding copper's specific roles in energy production, collagen formation, immune function, and nerve communication helps explain why getting enough of this mineral matters for overall wellness.

How Much Copper You Need Daily

The amount of copper your body needs changes depending on your age. The National Institutes of Health provides guidelines called Recommended Dietary Allowances, or RDAs, that show how much copper different age groups should get each day. These numbers are based on scientific research about what keeps most healthy people functioning well.

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Infants from birth to six months need 200 micrograms of copper per day. This amount increases to 220 micrograms for babies aged 7 to 12 months. The increase reflects how rapidly babies grow and how much their bodies change during the first year of life. Most infant formula contains added copper to help meet these needs.

Children require more copper as they grow. Toddlers ages 1 to 3 years old need 340 micrograms daily. Children ages 4 to 8 need 440 micrograms, and children ages 9 to 13 need 700 micrograms. Teenagers ages 14 to 18 require 890 micrograms for boys and 890 micrograms for girls. The amounts become equal between genders starting in the teenage years.

Adults ages 19 and older need 900 micrograms of copper per day, regardless of gender. This amount stays the same for men and women throughout adulthood. However, pregnant women need 1,000 micrograms daily, and breastfeeding women need 1,300 micrograms daily. These higher amounts reflect the fact that copper gets transferred to the baby through breast milk and is needed for fetal development.

It's important to understand that these are recommendations for the average healthy person. Certain medical conditions, medications, or individual circumstances might change your specific needs. For example, people with digestive disorders that affect nutrient absorption might need different amounts. The recommended amounts represent what research suggests most people should consume to prevent deficiency.

The upper limit—the maximum amount considered safe to consume daily—is 10,000 micrograms for adults. This is much higher than the recommended amount, which shows that copper toxicity from food sources is uncommon. However, getting more than the recommended amount doesn't provide additional benefits and could potentially cause problems.

Takeaway: Daily copper needs range from 200 micrograms for infants to 900 micrograms for adults, with higher amounts recommended during pregnancy and breastfeeding. Knowing your age group's recommendation helps you understand whether your diet might be meeting your needs.

Food Sources of Copper

Getting copper from food is straightforward because this mineral appears naturally in many commonly eaten foods. The richest sources include shellfish, organ meats, nuts, seeds, whole grains, legumes, and chocolate. Many people can meet their daily copper needs simply by eating a varied diet that includes these foods regularly.

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Shellfish ranks among the highest copper sources available. A three-ounce serving of oysters contains approximately 5,800 micrograms of copper—more than six times the daily requirement for an adult. Clams and crab also provide substantial amounts, with a three-ounce serving of clams containing around 5,700 micrograms. Even if you don't eat shellfish regularly, occasional consumption contributes significantly to your copper intake.

Organ meats, particularly beef liver, contain very high copper levels. A three-ounce serving of cooked beef liver provides about 12,400 micrograms of copper. Lamb liver and pork liver also contain high amounts. While organ meats aren't part of most modern diets, eating them even occasionally can boost your copper intake substantially.

Nuts and seeds are accessible copper sources that many people already eat. Brazil nuts contain approximately 500 micrograms per ounce, while almonds provide about 330 micrograms per ounce. Cashews offer around 620 micrograms per ounce. Sunflower seeds, pumpkin seeds, and sesame seeds all contain meaningful copper amounts. A small handful of nuts or a couple of tablespoons of seeds can provide a noticeable portion of your daily needs.

Whole grains provide steady copper contributions. One cup of cooked quinoa contains about 360 micrograms of copper. Whole wheat products, oats, and other whole grains offer similar amounts. Because many people eat grains regularly throughout the day, these foods become a reliable copper source over time, even though individual servings don't contain massive amounts.

Legumes including beans, lentils, and chickpeas all contain copper. One cup of cooked chickpeas provides about 760 micrograms of copper. Black beans, kidney beans, and lentils offer comparable amounts. Since legumes are inexpensive, shelf-stable, and versatile, they represent an especially practical way to include copper in regular meals.

Other notable sources include dark chocolate (one ounce contains about 400 micrograms), mushrooms (one cup of cooked mushrooms contains about 350 micrograms), avocados (one whole avocado contains about 200 micrograms), and prunes (ten prunes contain about 260 micrograms). Even leafy greens like spinach contain some copper, though lower amounts than other sources.

Takeaway: A balanced diet including nuts, whole grains, legumes, shellfish, and leafy greens naturally provides adequate copper. Most people meeting general nutritional guidelines also meet their copper needs without special effort.

Signs Your Body Might Not Have Enough Copper

Copper deficiency is relatively uncommon in people eating typical diets, but it does occur in specific situations. Recognizing the signs of low copper helps you understand whether dietary changes or medical consultation might be warranted. Symptoms often develop gradually, and early signs can be subtle or easy to attribute to other causes.

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Weakness and fatigue represent common early signs of copper deficiency. Because copper is essential for energy production, inadequate levels mean your cells cannot generate sufficient ATP, the molecule your body uses for energy. People with low copper often describe persistent tiredness that doesn't improve with extra rest. They might find themselves struggling with normal activities that previously felt easy.

Problems with coordination and balance can indicate copper deficiency. Since copper is necessary for forming myelin around nerve fibers, low levels interfere with nerve signal transmission. People might notice they feel clumsy, have difficulty with fine motor skills like handwriting or using utensils, or feel less steady when walking. These changes develop slowly and might be dismissed as aging or stress-related