How do I increase copper in my body safely and effectively?

January 1, 2026 •

4 min read

According to the National Institutes of Health, copper deficiency is rare in the United States but can cause serious health issues. If you're concerned about your levels, here's how to safely increase copper in your body through dietary changes and, if necessary, supplementation.

Quick Summary

Learn how to effectively raise copper levels by consuming copper-rich foods, including organ meats, shellfish, and nuts, and understand the role of supplements under medical supervision.

Key Points

Prioritize Diet: Increase copper intake primarily through a balanced diet rich in whole foods like organ meats, nuts, and legumes.
Top Food Sources: Excellent dietary sources of copper include beef liver, oysters, cashews, sunflower seeds, and dark chocolate.
Balance with Zinc: Be mindful of your zinc intake, as high levels can inhibit copper absorption. If supplementing, take them at separate times.
Consult a Doctor for Supplements: Do not take copper supplements without first consulting a healthcare provider to confirm a deficiency and determine the correct dosage.
Recognize Deficiency Signs: Watch for symptoms like fatigue, anemia, and nerve issues, but have a doctor confirm any deficiency with a blood test.
Understand Toxicity: Excessive copper intake can be toxic and cause adverse effects like nausea and liver damage. A balanced approach is crucial.

The Importance of Copper

Copper is an essential trace mineral vital for numerous bodily functions, playing a key role in energy production, iron absorption, and the creation of red blood cells. It is also necessary for maintaining the nervous and immune systems, forming collagen for bones and tissues, and supporting brain development. A deficiency can lead to a range of issues, from anemia and bone problems to neurological symptoms and weakened immunity. However, since the body requires only a small amount, obtaining it from a balanced diet is usually sufficient for most healthy adults. It is crucial to remember that while deficiency is harmful, excessive copper intake can also be toxic, so a balanced approach is key to understanding how do I increase copper in my body correctly.

Increase Copper Through a Nutrient-Dense Diet

The most effective and safest way to boost your copper levels is by incorporating a variety of copper-rich foods into your daily meals. Focusing on whole foods provides a synergistic effect with other vitamins and minerals, promoting better overall health. Here are some of the best dietary sources:

Organ Meats and Shellfish

Beef Liver: One of the richest sources of copper available. Just a small serving provides a significant portion of the daily recommended intake.
Oysters and Other Shellfish: Oysters are incredibly high in copper, along with other essential minerals like zinc, though high zinc intake can affect copper absorption, so moderation is key.
Crab and Lobster: These shellfish are also excellent sources of copper, adding a flavorful boost to your diet.

Nuts, Seeds, and Legumes

Cashews and Almonds: These nuts are packed with copper and make for a healthy snack.
Sunflower and Sesame Seeds: Easily added to salads, oatmeal, or baked goods for a simple copper increase.
Chickpeas and Lentils: These versatile legumes can be used in a variety of dishes, from stews to salads.

Whole Grains and Vegetables

Shiitake Mushrooms: Both dried and fresh shiitake mushrooms are an excellent source of copper.
Whole Grains: Whole wheat products, millet, and quinoa contribute to your daily intake.
Potatoes and Leafy Greens: Cooked potatoes and leafy vegetables like spinach and Swiss chard contain notable amounts of this mineral.

Other Sources

Dark Chocolate: A delicious way to increase your copper intake, with higher cacao content providing more copper.
Spirulina: This blue-green algae powder is a concentrated source of many nutrients, including copper.

The Role of Supplements and Important Considerations

While a balanced diet is the preferred method for most, supplements may be necessary for those with a confirmed deficiency due to malabsorption issues, certain medical conditions, or excessive zinc intake. It is absolutely crucial to consult a healthcare provider before taking copper supplements. They can perform a blood test to determine your copper levels and recommend a proper dosage to avoid toxicity. Remember that high doses of zinc can interfere with copper absorption, so supplements containing high zinc should be taken at a different time of day than copper supplements.

Copper-Rich Foods vs. Supplements Comparison Table


Feature	Dietary Sources (Foods)	Supplements
Absorption Rate	Variable, influenced by other dietary factors.	Direct, but can be influenced by other supplements (e.g., zinc).
Safety Profile	Generally very safe; toxicity is rare from food alone.	Risk of toxicity if taken in high doses or without medical supervision.
Nutrient Synergy	Provides a wide range of vitamins, minerals, and fiber.	Isolated nutrient; lacks other beneficial compounds found in food.
Cost	Part of a regular grocery budget.	Additional cost, varies by brand and form.
Best for...	General health maintenance and addressing mild deficiency.	Treating confirmed deficiency under a doctor's supervision.

Safely Implementing Dietary Changes

To increase your copper intake through diet, consider the following practical tips:

Start with Small Changes: Incorporate one or two copper-rich foods into your meals each day instead of overhauling your diet at once. For example, add a handful of cashews to your morning yogurt or have a small piece of dark chocolate for dessert.
Plan Ahead: Create a weekly meal plan that strategically includes various copper sources to ensure a steady, balanced intake. This prevents relying on a single food item.
Monitor Symptoms: Pay attention to any changes in your energy levels, immunity, or overall well-being. If symptoms of deficiency persist or worsen, it's a clear sign to consult a healthcare professional.
Consult a Professional: Always speak with a doctor or registered dietitian before making significant dietary changes or starting supplements, especially if you have an underlying health condition.

Conclusion

Increasing your body's copper levels should primarily be achieved through a diverse and balanced diet rich in natural sources like organ meats, shellfish, nuts, and legumes. This approach is the safest and provides the most comprehensive nutritional benefits. While supplements can be a solution for confirmed deficiencies, they should only be used under a doctor's guidance to avoid the risks of toxicity. By prioritizing whole foods and being mindful of other mineral interactions, you can effectively and safely manage your copper intake for optimal health. For more information on copper's role in the body and its importance for overall health, see the NIH's detailed consumer fact sheet.

Frequently Asked Questions

Symptoms of copper deficiency can include anemia, fatigue, nerve problems like numbness or tingling, poor coordination, frequent infections due to a low white blood cell count, and weakened bones.

The best food sources of copper are beef liver, oysters, shiitake mushrooms, cashews, sunflower seeds, and dark chocolate. Other good sources include nuts, seeds, whole grains, and legumes.

Yes, a vegan or vegetarian diet can provide sufficient copper. Excellent plant-based sources include legumes (chickpeas, lentils), nuts, seeds, whole grains, leafy greens, mushrooms, and dark chocolate.

Yes, it is possible to get too much copper, which can be toxic. Excessive intake can lead to symptoms like nausea, vomiting, abdominal pain, and liver damage, particularly from supplements or certain water sources.

Zinc and copper compete for absorption in the body. A high intake of zinc, often from supplements, can inhibit copper absorption and potentially lead to a deficiency.

Copper deficiency is rare but can affect individuals with malabsorption disorders (like celiac disease), those who have had gastric bypass surgery, or people taking high-dose zinc supplements for an extended period.

You should not self-prescribe a copper supplement. A doctor can order a blood test to check your copper and other mineral levels. Supplements should only be taken if a deficiency is confirmed and under medical supervision.