Copper, like iron, assists in electron transfer in the electron-transport chain. It is also an enzyme cofactor essential for iron absorption and transport. The other important function of copper is as an antioxidant. It is naturally present in several foods and is generally accessible as a dietary supplement.^[1] A typical adult body has a total copper content of 50-120 mg.^[2] The body maintains copper level balance through absorption from the intestine and the release of copper by the liver into bile. ^[3] Current studies indicate that copper deficiency may be more frequent than what was previously discovered, while copper toxicity is rare due to conventional diets. ^[4] Symptoms of mild to moderate copper deficiency are uncommon. More severe copper deficiency can cause anemia from the lack of iron mobilization in the body for red blood cell synthesis. Other signs and symptoms include growth retardation in children and neurological problems because copper is a cofactor for an enzyme that synthesizes myelin, which surrounds many nerves.

Dietary Reference Intakes for Copper

¹ Not Determinable 

Source:

The National Academies Press (2006). Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. The National Academies of Sciences Engineering Medicine. 

Dietary Sources of Copper

Copper is distributed in many foods and is abundant in organ meats, seafoods, nuts, and seeds. Wheat bran cereals, whole grains and cocoa products are also good sources of copper. The absorption of copper from foods may be reduced by excess intakes of zinc and the amino acid histidine in addition to high intakes of iron and fructose. Copper is also available as part of other ingredients in a multimineral supplement or by itself in a copper only supplement. Dietary supplements containing copper typically range from a few micrograms to 15 mg. ^[5]