Copper and Health: Top Dietary Sources and Benefits for Energy and Aging

By Pooja Toshniwal PahariaReviewed by Benedette Cuffari, M.Sc.

Introduction
What is copper and why is it important
Copper-rich foods
Health benefits of copper
Recommended intake and deficiency risks
Safety and excess intake
Conclusions
References
Further reading

Discover how copper-rich foods fuel your energy, protect your brain, and strengthen your body’s resilience for healthier, longer living.

Image Credit: Evan Lorne / Shutterstock.com

Introduction

Copper is an essential trace mineral and one of the most abundant transition metals in the human body. As a crucial component of energy metabolism, collagen formation, and the maintenance of neurological function, copper supports processes such as oxygen utilization, iron homeostasis, and neurotransmitter synthesis.^1,3

Copper is mostly bound to proteins such as ceruloplasmin, which carries about 95% of plasma copper and participates in iron metabolism and antioxidant defense.¹ Copper deficiency is uncommon; however, inadequate intake can impair various physiological functions. Insufficient copper levels can cause anemia, connective tissue disorders, osteoporosis, and other bone defects, as well as neurological symptoms and increased susceptibility to infections. Thus, dietary sources of copper are highly valuable in maintaining optimal health.²

What is copper and why is it important

Copper primarily functions as a cofactor for cuproenzymes, which are essential enzymes that participate in processes ranging from energy production to brain signaling. For example, cytochrome c oxidase in the mitochondria enables oxidative phosphorylation, a process that generates adenosine triphosphate (ATP), the primary source of cellular energy.^1,3

In connective tissue, lysyl oxidase (LOX) utilizes copper to cross-link collagen and elastin fibers. Cross-linking reinforces skin, blood vessels, and bones, supports wound healing, and ensures structural integrity throughout the body. Recent studies also show that copper stimulates the production of angiogenic growth factors, such as Vascular Endothelial Growth Factor">VEGF, FGF, and TGF-β, thereby promoting vascular and connective tissue repair, highlighting its therapeutic value in wound healing.⁵

In the nervous system, copper is an essential cofactor for dopamine β-hydroxylase (DBH), which facilitates the synthesis of neurotransmitters like norepinephrine. Moreover, copper regulates synaptic activity, contributes to myelination, and protects neurons from excitotoxic damage, all of which support memory, learning, and overall brain function.¹

Copper’s balance is maintained through intestinal transporters CTR1, ATP7A, and ATP7B, which regulate its absorption and excretion.^1,3 Copper interacts closely with other minerals, particularly zinc and iron. Excessive zinc intake can interfere with copper absorption, whereas insufficient copper intake may worsen iron deficiency. Thus, maintaining mineral balance is essential for copper to support its wide-ranging functions in energy metabolism, connective tissue integrity, and neurological health.⁶

Copper-rich foods

A recent study published in Open Forum Infectious Diseases found that a balanced diet may be sufficient to meet daily requirements. Among animal sources of copper are shellfish like oysters (4,850 μg/serving), lobster (1,300 μg), and crab (624 μg), with three ounces of cooked oysters providing nearly five times the daily value (DV). Organ meats, especially beef liver, provide up to 12 mg/serving of copper, which exceeds the recommended 0.9 mg DV for adults.^1,2

Nuts and seeds, including cashews (629 μg), sunflower seeds (615 μg), and sesame seeds (147 μg), are excellent sources of copper. Legumes such as tofu (476 μg), chickpeas (289 μg), millet (280 μg/serving), and wheat pasta (263 μg/serving) can also help meet the required dietary intake.^1,2

Potatoes and shiitake mushrooms also contain relatively high levels of copper, with an average of 675 and 650 μg/serving, respectively. Dark chocolate, particularly 70–85% cacao, can provide up to 501 μg/serving of copper. Copper can also be found in avocados, figs, leafy greens, and whole wheat cereal.^1,2

Copper absorption occurs mainly in the duodenum and jejunum and ranges between 20–75%, depending on dietary load and competing nutrients. Bioavailability is enhanced by organic acids and proteins and reduced by excess zinc, calcium, phosphorus, and iron.³

*DV = Daily Value. The U.S. Food and Drug Administration (FDA) developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for copper is 0.9 mg (900 mcg) for adults and children age 4 years and older. FDA does not require food labels to list copper content unless copper has been added to the food. Foods providing 20% or more of the DV are considered to be high sources of a nutrient, but foods providing lower percentages of the DV also contribute to a healthful diet.

Health benefits of copper

Copper is an essential cofactor for over 30 enzymes that regulate cellular and systemic functions. As a component of cytochrome c oxidase, copper is required for oxidative phosphorylation, which synthesizes ATP and energy in the mitochondria. Without adequate copper, tissues with high energy demands, such as the heart and muscles, may suffer from reduced performance and metabolic dysfunction.^1,3

Copper also regulates connective tissue turnover and vascular permeability by modulating the LOX enzyme, which stabilizes the collagen-elastin framework to strengthen skin, bones, and blood vessels. Moreover, various growth factors, including VEGF and FGF, are regulated by copper to promote angiogenesis, tissue repair, and remodeling. Adequate copper supports resilient connective tissues, while deficiency leads to fragile vessels, poor wound healing, and weakened bone structure.^4,5

Copper-based compounds, including nanoparticles, have been shown to accelerate wound closure by stimulating endothelial and fibroblast activity, highlighting copper’s dual role in healing and antimicrobial defense.⁵

Copper is crucial for brain and nerve health, as it supports neurotransmitter synthesis and myelinization around nerve fibers, which ensures efficient nerve signaling. Copper also modulates synaptic activity, receptor interactions, and neurotrophic pathways critical for learning, memory, and brain development. While deficiency can impair nerve responsiveness and cognitive function, imbalances in copper can lead to neurodegenerative conditions such as Alzheimer’s and Parkinson’s disease.^1,5

Copper is a key component of the copper-zinc superoxide dismutase (CuZn-SOD) enzyme, which neutralizes free radicals to prevent oxidative stress. This protects tissues from long-term injury and supports overall organ health.⁵

Recommended intake and deficiency risks

The recommended dietary allowance (RDA) for copper varies by age, sex, and life stage. In adults, the RDA is 0.9 mg/day, increasing slightly during pregnancy and lactation to 1.0 mg/day and 1.3 mg/day, respectively.²

Children require smaller amounts, starting at 200 μg/day for infants up to six months and gradually increasing with age. By 12 months, infants should consume 220 μg/day, which increases to 340, 440, 700, and 890 μg/day for children between one and 18 years, respectively.²

EFSA recommends slightly higher adult intakes, 1.6 mg/day for men and 1.3 mg/day for women, with a safe upper limit of 10 mg/day.^3,4

Early signs of copper deficiency include fatigue and anemia, as copper is essential for iron metabolism and red blood cell production. Copper deficiency can also weaken connective tissue, leading to brittle bones, impaired wound healing, and cardiovascular issues, in addition to causing neurological symptoms such as developmental delays, nerve dysfunction, and cognitive impairment.^4,5,6

In patients on long-term hemodialysis or high-dose zinc therapy, copper deficiency may occur because zinc suppresses copper absorption, leading to anemia and neutropenia.⁶

Individuals with genetic disorders like Menkes disease have impaired copper transport, which leads to systemic deficiency and severe developmental and neurological issues if left untreated. People with malabsorption syndromes, including celiac disease, as well as those on prolonged parenteral nutrition and patients who previously underwent bariatric surgery, may also be susceptible due to reduced intestinal copper absorption.^1,2,4

Safety and excess intake

Excessive intake of copper can be toxic due to oxidative imbalance, cell destruction, and liver dysfunction. High copper levels catalyze the formation of free radicals, induce apoptosis in nerve cells, and contribute to neuroinflammation. Chronic overexposure may also lead to gastrointestinal symptoms, including nausea, abdominal pain, and diarrhea.^1,2,3

Wilson’s disease is a rare genetic disorder caused by mutations in the ATP7B gene, which leads to impaired copper clearance and toxin accumulation in the liver, brain, and other organs. Patients with Wilson’s disease may develop liver damage, neurological deficits, and hemolytic crises. Lifelong treatment with copper chelators or high-dose zinc is required to prevent permanent organ damage.^1,2

Excess copper intake can occur among those taking high-dose supplements containing cupric sulfate, cupric oxide, copper amino acid chelates, or copper gluconate. Caution is advised against using these supplements, as they may exceed recommended copper intake levels, particularly when combined with high-dose zinc, which interferes with copper metabolism.^2,6

Drinking contaminated water from copper pipes may also lead to toxicity. To address this issue, regulatory bodies such as the United States Environmental Protection Agency (EPA) set a safe upper limit for copper in drinking water at 1.3 mg/L.²

Conclusions

Copper is indispensable for maintaining energy production, vascular integrity, immune defense, and cognitive function throughout aging. Both copper deficiency and excess can lead to adverse health consequences ranging from anemia and fragile bones to oxidative stress and neurotoxicity. The incorporation of copper-rich foods like shellfish, nuts, seeds, whole grains, dark chocolate, and organ meats can help maintain optimal copper levels and support healthy aging.^2,3

References

1. Gromadzka, G., Tarnacka, B., Flaga, A., & Adamczyk, A. (2019). Copper Dyshomeostasis in Neurodegenerative Diseases - Therapeutic Implications. International Journal of Molecular Sciences, 21(23), 9259. DOI:10.3390/ijms21239259, https://www.mdpi.com/1422-0067/21/23/9259
2. Copper Fact Sheet for Health Professionals, National Institutes of Health (NIH), https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/. Accessed on 2 October 2025
3. Fu, Y., Hou, L., Han, K., et al. (2025). The physiological role of copper: Dietary sources, metabolic regulation, and safety concerns. Clinical Nutrition, 48, 161-179. DOI:10.1016/j.clnu.2025.03.023, https://www.sciencedirect.com/science/article/pii/S0261561425000913
4. Altarelli, M., Ben-Hamouda, N., Schneider, A., & Berger, M. M. (2019). Copper Deficiency: Causes, Manifestations, and Treatment. Nutrition in Clinical Practice, 34(4):504-513. DOI:10.1002/ncp.10328, https://aspenjournals.onlinelibrary.wiley.com/doi/10.1002/ncp.10328
5. Diao, W., Li, P., Jiang, X., et al. (2024). Progress in copper-based materials for wound healing. Wound Repair and Regeneration, 32(3):314-322. DOI:10.1111/wrr.13122, https://onlinelibrary.wiley.com/doi/10.1111/wrr.13122
6. Takahashi, A. (2022). Role of Zinc and Copper in Erythropoiesis in Patients on Hemodialysis. Journal of Renal Nutrition, 32(6):650-657. DOI:10.1053/j.jrn.2022.02.007, https://www.sciencedirect.com/science/article/pii/S1051227622000346

Further Reading

• All Copper Content
• Wilson's Disease
• Macrominerals and Trace Minerals in the Diet
• Minerals and Health
• Antioxidant Enzyme Systems

Last Updated: Oct 27, 2025