Should you take copper every day?

November 12, 2025 •

4 min read

Copper deficiency is rare in developed countries, meaning most healthy individuals already consume adequate amounts through their diet. Given this, the question of whether you should take copper every day is often met with caution by health experts, who emphasize that more is not always better when it comes to this essential trace mineral.

Quick Summary

This article examines the role of copper in the body, who might be at risk for deficiency, and the serious dangers associated with overconsumption from supplements, highlighting a balanced diet as the safest approach.

Key Points

Deficiency is Rare: Most healthy people get sufficient copper from their diet, making daily supplements unnecessary.
Supplements Carry Risks: High doses of copper from supplements can lead to toxicity, causing nausea, abdominal pain, and liver damage.
Diet First: Focus on copper-rich foods like liver, oysters, nuts, and seeds to meet your daily requirements safely.
Consult a Doctor: Only take a copper supplement if you have a diagnosed deficiency or a condition affecting absorption, and under a healthcare provider's supervision.
Watch for Interactions: High zinc intake can cause a copper deficiency, so balancing these minerals or taking them at different times is important.
Understand the UL: The Tolerable Upper Intake Level (UL) for adults is 10 mg (10,000 mcg) per day, a threshold that should not be exceeded.

The Essential Role of Copper in Your Body

Copper is a vital trace mineral that is involved in numerous critical bodily functions, and your body cannot produce it on its own. A balanced diet provides all the copper needed for most people to maintain these functions. This essential element contributes to the health of your nervous system, immune function, and the production of red blood cells. It is a key component of enzymes that facilitate energy production and iron metabolism within the body. Beyond these foundational roles, copper helps form collagen, a crucial protein for the health of your bones and connective tissues, and even aids in protecting cells from oxidative stress.

Functions of Copper

Energy Production: Copper is a component of enzymes that help turn sugar into energy.
Connective Tissue Formation: It plays a critical role in producing collagen and elastin, which support skin, bone, and connective tissue structure.
Iron Metabolism: It helps the body absorb and use iron, which is necessary for producing red blood cells and preventing anemia.
Immune System Support: Copper contributes to a healthy immune response by supporting infection-fighting cells.

Assessing Your Need for a Daily Copper Supplement

For the average person, a daily copper supplement is generally unnecessary and potentially risky. Deficiency is uncommon, and most adults consume the recommended 900 micrograms (mcg) per day from their food intake. However, specific medical conditions or dietary factors can increase the risk of a deficiency, making supplementation a valid consideration under a doctor's supervision.

Who Might Benefit from Supplementation?

Individuals with Malabsorption Issues: People with gastrointestinal diseases such as celiac disease or those who have undergone gastric bypass surgery may struggle to absorb copper and other nutrients properly.
Genetic Disorders: Rare genetic conditions like Menkes disease significantly impair copper absorption and require lifelong medical treatment.
High Zinc Intake: Since zinc and copper compete for absorption, taking high doses of zinc over a prolonged period can deplete the body's copper stores, necessitating careful balancing of both minerals.

The Dangers of Excessive Copper Intake

While the body has homeostatic mechanisms to regulate copper levels from food, these safeguards can be overwhelmed by high doses from supplements, leading to copper toxicity. The Tolerable Upper Intake Level (UL) for adults is 10,000 mcg (10 mg) per day from all sources, and exceeding this can be harmful. Signs of toxicity can range from gastrointestinal distress to serious liver damage. Chronic exposure to high levels can lead to more severe outcomes, including kidney failure and neurological damage. Therefore, self-prescribing a daily copper supplement is ill-advised without a diagnosed need. For more information on copper in the human body, see the NIH Office of Dietary Supplements fact sheet.

Getting Enough Copper Through Your Diet

Dietary sources are the safest and most effective way to ensure adequate copper intake without the risks associated with excessive supplementation. A wide variety of foods contain copper, making it easy to incorporate into a healthy eating plan.

High-Copper Foods

Organ Meats: Beef liver is one of the most concentrated sources of copper.
Shellfish: Oysters and other shellfish are excellent sources of this mineral.
Nuts and Seeds: Cashews, almonds, sesame seeds, and sunflower seeds contain significant amounts.
Legumes and Whole Grains: Lentils, chickpeas, and whole-grain products are good dietary contributors.
Dark Chocolate: A delicious way to boost copper intake, with higher cocoa percentages offering more copper.

Comparison: Dietary vs. Supplemental Copper


Feature	Dietary Copper	Supplemental Copper
Risks of Excess	Extremely low risk of toxicity due to body's natural regulation mechanisms.	High risk of toxicity if dosage exceeds the upper limit (UL).
Absorption Rate	Variable, as other dietary components can influence absorption.	Can be very high in a concentrated, isolated form, increasing toxicity risk.
Need for Most People	Generally sufficient for most healthy individuals.	Only necessary for those with a diagnosed deficiency or specific medical conditions.
Convenience	Requires intentional food choices and a balanced diet.	Easy to take daily, but increases the chance of over-consuming this trace mineral.

Conclusion: Prioritize Diet Over Supplements for Most Individuals

For the majority of people, taking a daily copper supplement is unnecessary and can pose significant health risks if overconsumed. The body is highly efficient at regulating copper levels from dietary sources, and deficiency is a rare occurrence. Prioritizing a varied diet rich in copper-containing foods like shellfish, nuts, seeds, and legumes is the safest and most effective strategy to ensure you meet your nutritional needs. A supplement should only be considered under the guidance of a healthcare professional, especially for those with conditions affecting absorption or those taking high doses of other minerals like zinc. Consulting a doctor before starting any supplement regimen is crucial to prevent potentially dangerous side effects associated with copper toxicity.

Frequently Asked Questions

Excessive copper intake can lead to toxicity, which can cause symptoms such as nausea, vomiting, abdominal pain, and diarrhea. Severe or chronic toxicity can result in liver and kidney damage.

Copper toxicity is rare in healthy individuals who get copper from a balanced diet. However, it can occur in people with a genetic disorder like Wilson's disease or those who take high doses of supplements.

Symptoms of copper deficiency are uncommon and can include fatigue, anemia, pale skin, bone loss (osteoporosis), and an increased risk of infection. A doctor can perform tests to diagnose a deficiency.

Yes, a balanced diet is typically sufficient for most healthy individuals to meet their copper needs. Many foods, including organ meats, nuts, and shellfish, are rich in copper.

Yes, high levels of zinc can interfere with copper absorption. If supplementing with both minerals, it is often recommended to take them at different times of the day to ensure proper absorption.

The Recommended Dietary Allowance (RDA) for adults aged 19 and older is 900 mcg (micrograms) per day.

People with Wilson's disease, a genetic disorder causing copper accumulation, should avoid copper supplements. Anyone with liver issues should also consult a doctor, as the liver processes copper.