Diet - copper DefinitionCopper is an essential trace element present in all body tissues. A small amount is needed for the body to function, but the body cannot make its own copper. You must get it from food. FunctionCopper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system, and bones healthy. Copper also aids in iron absorption. Food SourcesOysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet. Side EffectsNormally people get enough copper from the foods they eat. Menkes disease (kinky hair syndrome) is a very rare disorder of copper metabolism that is present before birth. It occurs in male infants and affects their copper levels. Lack of copper may lead to anemia and osteoporosis. In large amounts, copper is poisonous. A rare inherited disorder, Wilson disease, causes deposits of copper in the liver, brain, and other organs. The increased copper in these tissues leads to hepatitis, kidney compromise, brain disorders, and other problems. RecommendationsDosages for copper, as well as other nutrients, are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine. DRI is a term for a set of reference intakes that are used to plan and assess the nutrient intakes of healthy people. These values, which vary by age and sex, include:
Dietary Reference Intakes for copper: Infants (AI)
Children (RDA)
Adolescents and adults (RDA)
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate. Specific recommendations depend on age, sex, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you. ReferencesLa Charite J. Nutrition and growth. In: Kleinman K, Mcdaniel L, Molloy M, eds. The Harriet Lane Handbook. 22nd ed. Philadelphia, PA: Elsevier; 2021:chap 21. Mason JB, Booth SL. Vitamins, trace minerals, and other micronutrients. In: Goldman L, Schafer AI, eds. Goldman-Cecil Medicine. 26th ed. Philadelphia, PA: Elsevier; 2020:chap 205. National Institutes of Health website. Copper: fact sheet for health professionals. ods.od.nih.gov/factsheets/Copper-HealthProfessional/. Updated October 18, 2022. Accessed February 21, 2023. | |
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Review Date: 1/19/2023 Reviewed By: Stefania Manetti, RD/N, CDCES, RYT200, My Vita Sana LLC - Nourish and heal through food, San Jose, CA. Review provided by VeriMed Healthcare Network. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team. The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. No warranty of any kind, either expressed or implied, is made as to the accuracy, reliability, timeliness, or correctness of any translations made by a third-party service of the information provided herein into any other language. © 1997- A.D.A.M., a business unit of Ebix, Inc. Any duplication or distribution of the information contained herein is strictly prohibited. | |
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