How much copper is safe per day? Understanding safe levels in your diet

October 14, 2025 •

4 min read

According to the Food and Nutrition Board of the National Academies, the Recommended Dietary Allowance (RDA) for adult men and women is 900 micrograms (µg) of copper per day. Knowing how much copper is safe per day is essential for your health, as both too little and too much of this vital mineral can cause adverse effects.

Quick Summary

This article outlines the recommended dietary intake for copper for various age groups, explaining the difference between the RDA and the Tolerable Upper Intake Level (UL). It details the physiological importance of copper, the risks associated with both deficiency and toxicity, and discusses dietary versus supplemental sources to help you maintain optimal intake.

Key Points

RDA is 900 µg: For most adults, the Recommended Dietary Allowance (RDA) for copper is 900 micrograms per day.
UL is 10 mg: The Tolerable Upper Intake Level (UL) for adults is 10,000 micrograms (10 mg) daily, based on preventing liver damage.
Food is the best source: Most healthy individuals can meet their copper needs through a varied diet, including organ meats, shellfish, nuts, and seeds.
Deficiency symptoms are varied: Low copper can lead to anemia, fatigue, and neurological problems, often caused by poor absorption or high zinc intake.
Toxicity is often linked to supplements or water: Copper toxicity is rare but can result from excessive supplement use or contaminated water, leading to nausea, abdominal pain, and potential organ damage.
High zinc intake affects absorption: High doses of zinc can inhibit copper absorption, highlighting the importance of balancing mineral intake.
Specific conditions increase risk: Individuals with genetic conditions like Wilson's disease or those with gastrointestinal malabsorption should monitor copper intake under medical supervision.
Supplements require caution: Copper supplements are generally unnecessary for healthy people and should be used with caution, staying below the UL.

The role of copper in the body

Copper is an essential trace mineral that plays a crucial role in numerous bodily functions. It acts as a component of several metalloenzymes, which are vital for processes like energy production, the formation of connective tissues (collagen and elastin), and iron metabolism. Copper is also necessary for brain development, maintaining the immune system, and neutralizing harmful free radicals as a component of the antioxidant enzyme superoxide dismutase.

Functions of copper

Energy Production: Copper-dependent enzymes are essential for generating energy in the mitochondria of your cells.
Connective Tissue Formation: It is a key component for the enzyme lysyl oxidase, which cross-links collagen and elastin, contributing to the strength of bones, skin, and blood vessels.
Iron Metabolism: Copper is required for enzymes, like ceruloplasmin and hephaestin, that help transport iron in the body and enable its absorption.
Brain Function: Copper is vital for the nervous system, involved in neurotransmitter synthesis and myelin formation.
Antioxidant Defense: It helps protect cells from oxidative stress and damage caused by free radicals.
Immune Support: Adequate copper levels are necessary for proper immune function and the development of infection-fighting cells.

Recommended dietary allowances (RDA) and tolerable upper intake levels (UL)

For healthy individuals, nutritional requirements are defined by the RDA, while the UL represents the maximum daily intake unlikely to cause adverse health effects. These values differ based on age and life stage.

Copper intake guidelines (in micrograms/day)


Age Group	Recommended Dietary Allowance (RDA)	Tolerable Upper Intake Level (UL)
Infants 0–6 months	200 µg (Adequate Intake)	Not established*
Infants 7–12 months	220 µg (Adequate Intake)	Not established*
Children 1–3 years	340 µg	1,000 µg (1 mg)
Children 4–8 years	440 µg	3,000 µg (3 mg)
Children 9–13 years	700 µg	5,000 µg (5 mg)
Adolescents 14–18 years	890 µg	8,000 µg (8 mg)
Adults 19+ years	900 µg	10,000 µg (10 mg)
Pregnant women	1,000 µg	10,000 µg (10 mg)
Lactating women	1,300 µg	10,000 µg (10 mg)

*Note: Breast milk, formula, and food should be the only sources of copper for infants, so no UL is set.

Deficiency vs. toxicity: Why balance is crucial

Copper deficiency

While relatively rare in healthy individuals who consume a balanced diet, copper deficiency can occur due to prolonged malnutrition, gastrointestinal surgery (like gastric bypass), or a genetic disorder like Menkes disease. High supplemental zinc intake can also interfere with copper absorption, leading to a deficiency.

Symptoms of deficiency can include:

Anemia and a low white blood cell count (neutropenia)
Fatigue and weakness
Neurological issues, such as numbness, tingling, and poor coordination
Weak and brittle bones (osteoporosis)
Increased cholesterol levels
Premature graying of hair or depigmentation of the skin

Copper toxicity

Most cases of copper toxicity are related to contaminated drinking water, accidental ingestion of large amounts (typically by children), or in individuals with Wilson's disease. Wilson's disease is a rare genetic disorder where the body cannot properly excrete excess copper, causing it to accumulate in the liver, brain, and other organs. For healthy people, toxicity from food alone is highly unlikely.

Symptoms of acute copper overdose include:

Nausea, vomiting, and diarrhea
Stomach pain and fever
In severe cases, liver damage, kidney failure, or hemolytic anemia

Sources of copper: Diet vs. supplements

Most people can meet their daily copper needs through a varied and balanced diet. Some of the richest sources of copper include:

Organ Meats: Beef liver is one of the most concentrated sources.
Shellfish: Oysters, crab, and other shellfish are excellent sources.
Nuts and Seeds: Cashews, sesame seeds, and sunflower seeds contain significant amounts.
Legumes: Chickpeas, lentils, and beans are good options.
Whole Grains: Products like wheat-bran cereals and whole-grain pasta.
Dark Chocolate: A delicious source of copper.
Fruits and Vegetables: While containing less copper per serving, regularly eating things like potatoes, mushrooms, and avocados can contribute to overall intake.

Dietary supplements containing copper are available, but they are generally not needed for healthy individuals with a balanced diet. If you take supplements, especially those containing zinc or iron, it is wise to monitor your intake and discuss it with a healthcare provider. Zinc and iron can compete with copper for absorption, potentially leading to an imbalance.

Conclusion: Maintaining optimal copper levels

Balancing copper intake is a fine line; both deficiency and excess can lead to health problems. The key is to aim for the Recommended Dietary Allowance (RDA) primarily through food sources. Copper-rich foods like organ meats, shellfish, nuts, and whole grains should be part of a healthy diet. Most people do not need copper supplements and should be cautious if they choose to take them, as exceeding the Tolerable Upper Intake Level (UL) can cause toxicity, especially when supplements are taken with high doses of zinc. Individuals with genetic predispositions or underlying health issues that affect copper metabolism should consult a healthcare professional for personalized guidance to maintain safe and effective levels. A balanced, food-first approach is the safest way to ensure you reap the benefits of this essential mineral without the risks associated with excessive intake.

Frequently Asked Questions

For most healthy adults, the Recommended Dietary Allowance (RDA) for copper is 900 micrograms (µg) per day. For pregnant women, the RDA is 1,000 µg, and for lactating women, it is 1,300 µg.

The Tolerable Upper Intake Level (UL) for adults 19 and older is 10,000 micrograms (or 10 mg) of copper per day. Exceeding this amount can lead to toxicity and potential liver damage.

For healthy individuals, it is highly unlikely to consume a toxic amount of copper from food alone. Copper toxicity is more commonly associated with high doses from supplements or contaminated water.

Symptoms of copper toxicity can include nausea, vomiting, abdominal pain, diarrhea, and fever. In severe cases, it can cause liver or kidney damage.

High doses of supplemental zinc can interfere with copper absorption in the body. If you take high-dose zinc supplements, it is important to ensure you also have adequate copper intake, or it could lead to a copper deficiency.

For most healthy people with a balanced diet, copper supplements are not necessary. A varied diet that includes copper-rich foods like organ meats, shellfish, and nuts should provide sufficient copper.

People with Wilson's disease have a genetic disorder that prevents their body from properly excreting excess copper. For these individuals, copper can build up to toxic levels in the liver, brain, and other organs, and they require medical supervision to manage their intake.