Copper
Body function
Iron metabolism and red blood cell formation; nerve function; connective tissue and collagen formation; antioxidant defence
Daily requirement
~0.9 mg/day for adults
Deficiency signs
Anaemia not responding to iron, fatigue, frequent infections, brittle or discoloured hair, bone weakness
Excess risks
Nausea, vomiting, and liver damage at high intakes; toxicity is rare from food
At-risk groups
People with malabsorption disorders, those on long-term high-dose zinc, some after bariatric surgery
Supplement forms
Copper gluconate, sulphate, or bisglycinate; often included in multivitamins
Food sources
- Lentils (cooked) — ~0.5 mg per cup cooked
- Pumpkin seeds — ~0.4 mg per 30g serving
- Almonds — ~0.3 mg copper per 30g
- Brazil nuts — ~0.5 mg copper per 30g
- Walnuts — ~0.5 mg per 30g
- Pecans — ~0.3 mg per 30g
- Pistachios — ~0.4 mg per 30g
- Macadamia nuts — ~0.2 mg per 30g
- Flax seeds — ~0.3 mg per 30g
- Coconut — ~0.2 mg per 30g
- Sesame seeds — ~1.2 mg per 30g
- Sunflower seeds — ~0.5 mg per 30g
- Hazelnuts — ~0.5 mg per 30g
Educational information only — not medical advice. This content does not diagnose, treat, or replace consultation with a qualified healthcare professional. Always seek professional medical advice for symptoms, supplement use, or health concerns.