You're more likely to associate copper with shiny pennies and electronics than with nutrition, but it's one of the trace minerals your body needs to function properly. Here's what copper does, where to find it, how much you need, and the benefits of a copper supplement if you're not getting enough from your diet.
Why do we need copper?
Copper is one of nine essential trace minerals, which means your body needs it daily but only in very small amounts. It's stored mainly in your liver, with smaller amounts in your brain, heart, kidneys and muscles.
For such tiny quantities, it does a great deal. Copper is involved in producing energy, keeping your nervous and immune systems working normally, and forming the connective tissue that holds your body together. It even plays a part in the natural colour of your hair and skin – which is why you'll find copper included in so many multivitamin and mineral formulations.
What are the benefits of taking a copper supplement?
For a mineral most people may never think about, copper does a considerable amount of work behind the scenes.
It has a number of important roles in the body:
· Energy and the nervous system. Copper contributes to normal energy-yielding metabolism, helping your body turn food into fuel, and to the normal functioning of the nervous system.
· Iron transport. Copper contributes to normal iron transport in the body, which is why the two minerals are so often discussed together – your body needs copper to move iron where it's needed.
· Immune support and cell protection. Copper contributes to the normal function of the immune system and to the protection of cells from oxidative stress, forming part of your body's natural defences against free radical damage.
· Skin, hair and connective tissue. Copper contributes to normal skin and hair pigmentation, and to the maintenance of normal connective tissue – the collagen and elastin that keep skin firm and tissues strong.
With so many benefits, getting copper in healthy amounts is essential to keep your body functioning normally.
Which foods are high in copper?
Organ meats such as beef liver contain exceptionally high levels of copper – a small serving provides well over ten times your daily requirement. If you don't have much of an appetite for liver though, there are plenty of other choices.
You'll be glad to know that copper turns up in some genuinely enjoyable places, too. Shellfish is among the richest sources, particularly oysters, crab and lobster, and nuts and seeds are excellent sources as well – cashews and almonds especially, which are also high in protein.
And though it may get a bad rap, chocolate is a good source of copper too. Dark chocolate at 70% to 85% cacao or higher is surprisingly rich in dietary copper, which makes it a rather more appealing way to top up than liver.
How much copper do I need?
The NHS recommends 1.2mg of copper a day for adults aged 19 to 64, and you should be able to get all of it from your daily diet.
If you do take a supplement, the Department of Health and Social Care advises that 10mg or less a day is unlikely to cause harm, and that includes copper from food, water and supplements combined.
Should I take a copper supplement?
For most people, a varied diet provides all the copper they need, and deficiency is rare in healthy adults.
That said, some things can affect your copper levels. High doses of zinc compete with copper for absorption, so if you take a zinc supplement regularly, it's worth being aware of the interaction – which is one reason you'll often see zinc and copper supplements formulated together. Conditions that affect nutrient absorption, such as coeliac disease or Crohn's disease, can also make it harder for your body to absorb enough copper.
Copper deficiency tends to show up as tiredness and weakness, partly because copper contributes to normal iron transport in the body – without enough of it, your body finds it harder to move iron where it's needed. But tiredness is a non-specific symptom with any number of possible causes, so it's always best to speak to your GP before starting a supplement.
Copper is also a mineral where more isn't better. Toxicity is uncommon, but sticking within the recommended amounts matters, particularly if you already take a multivitamin containing copper.
Which copper supplement should I take?
Most people take copper as part of a multivitamin or mineral complex rather than on its own, which is a simple way to get it alongside the nutrients it works with.
Our collection includes copper tablets and capsules, effervescent tablets, and a broad selection of multivitamin formulations with copper included. You'll find options developed with specific needs in mind, including formulas for men and women, for teenagers, for over-50s, for fertility, and for pre-pregnancy and pregnancy. Many are suitable for vegetarians and vegans, with halal options and formulations free from artificial colours.
However you prefer to take it, always check the product label for specific dietary information.
Explore our range of copper supplements and find the best copper supplement to support your energy, immunity and overall wellbeing.