What Happens If We Don't Get Enough Copper?

January 3, 2026 •

3 min read

While severe copper deficiency is rare in developed countries, studies suggest a significant portion of the population might not be meeting the recommended dietary intake. So, what happens if we don't get enough copper, this vital trace mineral crucial for a vast array of bodily functions? The consequences can range from mild fatigue to severe neurological damage.

Quick Summary

A trace mineral essential for vital functions, insufficient copper can lead to anemia, weakened immunity, fragile bones, and neurological problems. The risk increases with certain health conditions or excessive zinc intake.

Key Points

Anemia and Neutropenia: Inadequate copper can cause anemia by impairing iron absorption and neutropenia by reducing white blood cell count, weakening the immune system.
Neurological Dysfunction: A lack of copper can lead to serious neurological issues like myelopathy (spinal cord disease), ataxia (poor coordination), and peripheral neuropathy (numbness and tingling).
Weak Bones and Connective Tissue: Copper is crucial for creating strong bones and connective tissues; a deficiency can result in osteoporosis and fragile blood vessels.
Causes Beyond Diet: While poor dietary intake is a factor, most cases of acquired copper deficiency are caused by malabsorption from bariatric surgery or excessive zinc supplementation.
Reversibility Depends on Timing: Hematological issues are typically reversible with treatment, but neurological damage can be permanent if a deficiency is prolonged.
Pigmentation Loss: Reduced melanin production due to low copper can cause pale skin and premature graying of hair.

Understanding the Role of Copper

Copper is a fundamental element involved in numerous physiological processes. It acts as a cofactor for several cuproenzymes essential for energy production, iron metabolism, and the synthesis of connective tissues and neurotransmitters. Maintaining a balanced level is crucial for the proper functioning of the nervous system, immune system, and cardiovascular health.

Hematological Consequences

Insufficient copper commonly impacts blood health. It's required for proper iron absorption, so a deficiency can cause iron-deficiency anemia, leading to fatigue, weakness, and pale skin. This type of anemia may not improve with iron supplements alone. Low copper can also result in neutropenia, reducing neutrophils, white blood cells crucial for fighting infections. This weakens the immune system and increases susceptibility to illness.

Neurological and Cognitive Issues

Copper is vital for the nervous system, and a deficit can cause neurological problems, some potentially irreversible if not treated promptly. Deficiency can lead to myelopathy, a spinal cord disease affecting balance and coordination, causing an unsteady gait. Peripheral neuropathy can manifest as numbness and tingling in the extremities. Lowered levels may also affect brain function, potentially causing memory and learning issues, and in severe, long-term cases, optic neuropathy leading to vision loss can occur.

Skeletal and Connective Tissue Abnormalities

Copper is key for enzymes that synthesize and link collagen and elastin, important for healthy bones and connective tissues. Deficiency can cause weak bones (osteoporosis), increasing fracture risk. Problems with connective tissue integrity can also lead to issues like fragile blood vessels.

Other Systemic Effects

Copper helps produce melanin, the pigment for skin and hair color. A deficiency can result in pale skin and premature graying. Low copper can also affect thyroid function, impacting metabolism and temperature regulation, potentially causing increased sensitivity to cold.

Causes and Risk Factors for Copper Deficiency

Beyond insufficient diet, several factors significantly increase risk.

Comparison of Copper Deficiency Causes


Cause	Description	Impact on Copper	Target Population
Bariatric Surgery	Gastric bypass and other stomach surgeries that alter the digestive tract.	Significantly impairs the body's ability to absorb copper from food.	Patients post-surgery.
Excessive Zinc Intake	High doses of zinc supplements, often for prolonged periods.	Zinc and copper compete for absorption in the small intestine; high zinc displaces copper.	Individuals using high-dose zinc supplements, or certain zinc-containing adhesives.
Malabsorption Diseases	Chronic conditions like Celiac disease or Crohn's disease.	Impairs nutrient absorption in the gut, affecting copper uptake.	Individuals with malabsorptive disorders.
Genetic Disorders	Rare inherited conditions such as Menkes disease.	Genetic defects prevent the body from properly absorbing and distributing copper.	Infants and children with specific genetic mutations.
Poor Dietary Intake	Insufficient intake of copper-rich foods over time.	Leads to gradual depletion of copper stores, though this is less common in healthy adults.	Malnourished individuals, including infants and some elderly.

Foods Rich in Copper

Ensuring adequate dietary intake is vital. Good copper sources include:

Organ meats (e.g., beef liver)
Shellfish (e.g., oysters, crab)
Nuts and seeds (e.g., cashews, sunflower seeds)
Dark chocolate
Legumes and beans (e.g., chickpeas)
Whole grains and mushrooms

Conclusion: Preventing and Treating Copper Deficiency

What happens if we don't get enough copper can lead to serious health issues impacting blood, bone, and neurological health. While a copper-rich diet is primary, risk factors like bariatric surgery and excessive zinc intake need attention. Early diagnosis is key for those at risk or symptomatic. A blood test can confirm deficiency. With proper medical treatment, including supplements, hematological symptoms often reverse. However, neurological damage can be permanent if treatment is delayed. A doctor can identify the cause and best treatment to ensure adequate copper intake. For nutritional details, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

The earliest signs often relate to blood health, including fatigue, weakness, and paleness due to anemia. Increased susceptibility to infections from a low white blood cell count can also be an early indicator.

Yes, excessive zinc intake is a well-known cause of copper deficiency. Zinc and copper compete for absorption in the intestines, and high levels of zinc can block the body's ability to absorb enough copper.

Excellent food sources of copper include organ meats (especially beef liver), shellfish (oysters, crab), nuts (cashews, walnuts), seeds (sunflower, sesame), dark chocolate, and legumes like chickpeas.

No, it is relatively rare in healthy individuals in developed countries. However, certain high-risk groups, such as those with malabsorptive conditions or a history of bariatric surgery, are more susceptible.

Diagnosis involves a physical examination, reviewing your medical history, and blood tests measuring serum copper and ceruloplasmin levels can confirm the diagnosis.

Treatment depends on the cause and severity. It may involve reducing zinc intake, increasing dietary copper, or using oral or intravenous copper supplements under medical supervision.

If left untreated, it can lead to severe neurological damage, such as spinal cord degeneration and vision loss, which may be irreversible. Other long-term effects include severe anemia, weakened immunity, and bone issues.