Copper may be needed only in trace amounts, but this essential mineral has responsibilities throughout the body. It acts as a cofactor for enzymes involved in cellular energy production, connective tissue formation, iron metabolism, nervous system function, and antioxidant defense.
For adults, the recommended dietary allowance for copper is 900 micrograms per day. Fortunately, copper is naturally available in a variety of foods, making it possible for many people to meet their needs through a balanced diet.
Copper Helps Support Cellular Energy Production
Your cells need a constant supply of energy to perform everything from muscle contractions to tissue repair. Copper contributes to this process through its role in cytochrome c oxidase, a copper-dependent enzyme found in mitochondria.
Mitochondria convert energy from food into ATP, the form of energy cells can readily use. Cytochrome c oxidase is an important part of the pathway that makes ATP production possible, which gives copper an important behind-the-scenes role in normal energy metabolism.
Copper also contributes indirectly to oxygen delivery by supporting normal iron metabolism and red blood cell formation. Iron is necessary for hemoglobin, which carries oxygen throughout the body, while copper-dependent proteins help the body handle and transport iron appropriately.
Copper Is Essential for Collagen and Elastin
Connective tissue provides structure and support throughout the body. It is found in skin, bones, blood vessels, tendons, ligaments, and many other tissues.
Copper is required by an enzyme called lysyl oxidase, which helps create cross-links between collagen and elastin fibers. These cross-links help give connective tissue its strength, stability, and flexibility.
This makes copper an important nutritional partner for nutrients commonly associated with connective tissue health, such as vitamin C and protein. While vitamin C contributes to normal collagen formation and amino acids provide the building blocks for collagen proteins, copper helps support the enzymatic processes that strengthen the finished tissue.
Copper Contributes to Antioxidant Defense
Copper has another important job at the cellular level. It is a component of copper-zinc superoxide dismutase, commonly called Cu/Zn SOD.
Superoxide dismutase is part of the body's natural antioxidant defense system. It helps neutralize reactive molecules known as superoxide radicals before they can contribute to greater oxidative stress.
This does not mean that taking extra copper provides unlimited antioxidant protection. Instead, adequate copper allows copper-dependent antioxidant enzymes to perform their normal functions as part of a much larger defense system.
Copper Supports More Than These Three Systems
Energy, connective tissue, and antioxidant defense are some of copper's most important roles, but they are not the only ones.
Copper also contributes to:
- Normal nervous system function
- Immune system health
- Brain development
- Iron metabolism
- Red blood cell formation
- Blood vessel and bone health
These wide-ranging responsibilities demonstrate why even trace minerals can have a significant influence on normal body function.
Foods High in Copper
A varied diet can provide meaningful amounts of copper. Some of the best dietary sources include:
- Oysters and other shellfish
- Beef liver and other organ meats
- Cashews and other nuts
- Sunflower and sesame seeds
- Whole grains
- Chickpeas
- Tofu
- Mushrooms
- Potatoes
- Avocados
- Cocoa and dark chocolate
Most healthy people can obtain adequate copper from food, although individual needs and absorption can vary.
Copper and Zinc Need Balance
Copper and zinc are both essential minerals, but consuming high amounts of supplemental zinc over time can interfere with copper absorption. The NIH specifically lists high-dose zinc supplementation as a potential risk factor for copper deficiency.
This is one reason it is important to look at your entire supplement routine rather than evaluating nutrients individually. Someone using higher-dose zinc for an extended period may want to discuss copper status and overall mineral balance with a healthcare professional.
Recommended Copper Supplements
When dietary intake does not meet individual nutritional needs, a copper supplement may provide another option.
Copper Citrate by Pure Encapsulations
Pure Encapsulations Copper Citrate provides copper in a citrate form. According to the manufacturer, copper in the formula helps support enzymes involved in energy metabolism, hemoglobin and red blood cell formation, protein metabolism, and phospholipid synthesis.
Copper Glycinate by Pure Encapsulations
Copper Glycinate by Pure Encapsulations provides copper bound to glycine. Like the citrate formula, it is designed to provide supplemental copper for metabolic and physiological support. Pure Encapsulations lists both its citrate and glycinate products as vegan and free from gluten and several common allergens and unnecessary additives.
The NIH notes that copper supplements are available in several different forms and that there is not currently enough evidence to conclude that one form is inherently better than another.
More Copper Is Not Always Better
Copper is essential, but excessive intake can be harmful. The tolerable upper intake level for adults is 10,000 micrograms, or 10 milligrams, per day from food, beverages, and supplements combined. Excessive intake over time can contribute to gastrointestinal symptoms and liver damage.
Most people already obtain sufficient copper through food, so supplementation should be used thoughtfully. Anyone with a health condition, taking medications, pregnant or breastfeeding, or considering higher-dose mineral supplementation should discuss their individual needs with a healthcare professional.
A Trace Mineral With Major Responsibilities
Copper is a perfect example of how a nutrient needed in tiny amounts can have far-reaching responsibilities. It helps enzymes generate cellular energy, supports the formation and strength of collagen and elastin, contributes to antioxidant defenses, and assists with iron metabolism, blood formation, and nervous system health.
A nutrient-dense diet remains the foundation for meeting copper needs. When supplementation is appropriate, carefully selected copper products can help fill nutritional gaps while maintaining the mineral balance your body depends on.