Copper: Effects, Requirements & Sources

Copper is an essential trace element that your body needs only in tiny amounts – yet without it, nothing works at all. Among other things, it contributes to the normal function of the immune system and the nervous system, to a normal energy metabolism and to the protection of cells from oxidative stress. The reference value for adults is around 1.0 to 1.5 mg per day – easily covered through nuts, whole grains, legumes and cocoa.

An adult carries a total of just around 80 to 100 milligrams of copper – that is less than what is contained in a single copper coin. And yet an astonishing range of metabolic processes hinges on this tiny amount. Copper is a prime example of the fact that, in the world of nutrients, it is not the quantity that matters but the function.

The key facts at a glance

• Copper is an essential trace element – the body cannot produce it itself.
• Authorised claims include: a contribution to the immune system, the nervous system, energy metabolism and the protection of cells from oxidative stress.
• Reference value for adults: around 1.0–1.5 mg per day.
• Good sources: organ meats, cocoa, cashews, hazelnuts, sunflower seeds, legumes, whole grains.
• Copper and zinc influence each other during absorption – aim for a balanced ratio.

What does copper actually do in the body?

Copper is a metal that occurs in the body as a trace element – distributed above all across the liver, brain, heart, kidneys and muscles. Its decisive role is as a building block of numerous enzymes, the so-called cuproenzymes. These enzymes are something like molecular tools: they enable chemical reactions that, without them, would run far too slowly or not at all.

Specifically, copper sits, for example, at the heart of enzymes involved in energy production within the cells (the respiratory chain), in the formation of connective tissue, in the pigmentation of skin and hair, and in dealing with reactive oxygen species. As a trace element, copper belongs – together with iron, zinc, selenium, iodine and manganese – to those minerals that the body needs only in traces, but without which it does not function.

The authorised functions of copper

Copper is among the nutrients with a whole series of scientifically reviewed health claims that are officially authorised in the EU. According to these, copper contributes:

• to a normal function of the immune system,
• to a normal function of the nervous system,
• to a normal energy metabolism,
• to the protection of cells from oxidative stress,
• to the maintenance of normal connective tissue,
• to a normal transport of iron in the body,
• to normal skin and hair pigmentation.

Particularly fascinating is the interplay between copper and iron: copper is needed for the normal transport of iron in the body. Both work closely together in the metabolism – a copper deficiency can therefore also make itself felt indirectly in iron metabolism. How iron itself works and how you recognise a deficiency is explained in Recognising and preventing iron deficiency, and the role of copper in the context of blood counts is put into perspective by Nutrients for blood formation.

How much copper do you need per day?

The German Nutrition Society (DGE) gives adults an estimated value for an adequate intake. With a balanced, varied diet, this requirement can usually be met well.

The values are guideline figures and may vary slightly depending on the source. Because copper is found in many plant-based foods, intake is unremarkable in most people in Germany – an isolated copper deficiency is rare with a varied diet. What is remarkable is the ratio of tiny quantity to great effect: the body gets by on around one milligram per day, yet this covers a whole series of central enzyme functions. This is precisely why everyday nutrition is entirely sufficient for most people, without their having to think specifically about copper.

Copper-rich foods

You will find copper above all in plant-based foods as well as in organ meats. The copper-richest sources at a glance:

A practical rule of thumb: anyone who regularly eats a handful of nuts, legumes and whole-grain products is usually well set up when it comes to copper. Those following a vegetarian or vegan diet generally take in plenty of copper through nuts, seeds, legumes and whole grains. An overview of relevant nutrients for plant-based diets is provided by Nutrients for vegans.

Copper and zinc: the delicate balance

One point that is often overlooked with copper: copper and zinc compete for the same absorption pathways in the gut. A very high, sustained zinc intake – for example through high-dose zinc supplements over a long period – can, in theory, reduce copper absorption. This is why a balanced ratio of the two trace elements makes sense, and many high-quality zinc supplements contain a small amount of copper as a counterweight for exactly this reason.

You can read more about this in Zinc and copper: the right ratio. How well the body is able to absorb a nutrient at all is explained fundamentally by Bioavailability simply explained, and whether trace elements are compatible in terms of timing is addressed by Which supplements to space out over time.

Copper for connective tissue, skin and hair

One of the less well-known but authorised functions makes copper particularly interesting for anyone who cares about their connective tissue: copper contributes to the maintenance of normal connective tissue. The background is biochemically elegant – copper-dependent enzymes are involved in the cross-linking of collagen and elastin, those structural proteins that give skin, tendons, ligaments and vessel walls their firmness and elasticity. Without functioning cuproenzymes, this cross-linking step does not run smoothly.

Added to this is the authorised claim regarding normal skin and hair pigmentation: copper is involved in the enzyme that forms melanin – the pigment that gives skin and hair their colour. Anyone interested in nutrients relating to skin, hair and connective tissue will find further context in Nutrients for connective tissue and Skin, hair & nails: biotin, zinc, selenium.

Copper and the protection of cells from oxidative stress

Another authorised role: copper contributes to the protection of cells from oxidative stress. Behind this lies its involvement in antioxidant enzyme systems that neutralise reactive oxygen species – a normal process in the metabolism, in which such compounds arise continuously. Here copper works in concert with other nutrients such as zinc, selenium and manganese, which are all involved in similar protective mechanisms. The big picture on this is drawn by Free radicals & oxidative stress and the Antioxidants overview.

Copper in the overview of trace elements

Copper never stands on its own – in the body it works within a finely tuned team of trace elements. Anyone who wants to understand the big picture will find the context in the Overview of trace elements and in Minerals & trace elements at a glance. Related individual topics include, for example, Zinc and Manganese.

Signs and the limits of self-assessment

Because copper is involved in so many processes, possible signs of an inadequate supply are non-specific and cannot be diagnosed at the kitchen table – they overlap strongly with other nutrient questions. This is why self-diagnosis is not advisable. Anyone who suspects they may be undersupplied would do well to have this clarified by a doctor rather than supplementing at high doses on suspicion. This applies all the more because copper and zinc influence each other: a one-sided intake of one can shift the balance with the other.

For a well-rounded picture of your supply, it is worth taking a look at related guides such as Nutrients for energy metabolism and Nutrients for the immune system at a glance – both areas to which copper contributes according to the authorised claims.

Honestly put into perspective

With a varied diet, an isolated copper deficiency is rare – most people in Germany are well supplied without ever thinking about copper. Targeted supplementation is therefore not necessary for everyone. It can be kept in mind if zinc is taken at very high doses over a long period, as this can affect copper absorption. Conversely, with copper too, more is not better: the requirement is small, and intake should be guided by the recommended amount. In the case of persistent symptoms or uncertainty about your supply, please discuss this with a doctor.

Matching products from Scheunengut

In our Copper category you will find copper as a dietary supplement – laboratory-tested and made in Germany. Copper is also frequently a component of combination supplements: matching product types such as multimineral capsules or trace-element complexes can be discovered under Trace elements, Minerals and Multimineral.

Frequently asked questions (FAQ)

What does the body need copper for?

Copper is a building block of numerous enzymes and, according to authorised EU claims, contributes among other things to a normal function of the immune and nervous systems, to a normal energy metabolism, to the protection of cells from oxidative stress, to normal connective tissue, to normal iron transport, and to normal skin and hair pigmentation. Despite the tiny total amount in the body, it is involved in many metabolic processes.

How much copper should I take in per day?

For adolescents and adults, the guideline value is around 1.0 to 1.5 mg per day. With a varied diet that includes nuts, legumes, whole-grain products and cocoa, this requirement can usually be met well. The values are guideline figures and may vary slightly depending on the source.

Which foods contain a lot of copper?

Particularly copper-rich are organ meats such as beef liver, as well as cocoa powder and dark chocolate. Cashews, hazelnuts, sunflower seeds, sesame, legumes and whole-grain cereals also provide a decent amount of copper. This means a good supply is usually unproblematic even on a vegetarian and vegan diet.

Can a high zinc intake affect the copper supply?

Yes. Copper and zinc compete for the same absorption pathways in the gut. A very high, long-term zinc intake can, in theory, reduce copper absorption. This is why a balanced ratio makes sense, and many high-quality zinc supplements deliberately contain a small amount of copper as a counterbalance. You will find details on this in our guide to the zinc-copper ratio.