Copper: What It Does and How Much You Need

Helps your body absorb iron and make hemoglobin, and supports connective tissue and your nervous system. Liver, cocoa, nuts, seeds, and shellfish are the richest sources.

Daily value

0.9 mg

Why You Need It

Copper is part of enzymes that help with iron metabolism, collagen and elastin formation, protecting cells from oxidation, and producing energy. Without enough copper, you can develop anemia even if your iron levels are fine.

Too Little or Too Much

Copper deficiency is rare with a normal diet. It may occur with long-term high-dose zinc supplements, since these minerals compete for absorption. Too much copper is also harmful, so skip the supplements unless your doctor recommends them.

Daily values are US Dietary Reference Intakes for adults 19–50. Nutrient content of foods varies with variety and cooking method. This is general information and does not replace advice from a doctor or dietitian.