Copper
Copper (Cu)
Minerals. Modern nutrition.
Also called Copper gluconate, Copper sulfate, Cupric oxide, Copper bisglycinate
Pinyin: tóng
Spanish: Cobre
Harms liver if too highA trace mineral the body needs to use iron for red blood cells, and to make connective tissue and antioxidant enzymes.
Did you know? The US Environmental Protection Agency has approved some copper alloys as antimicrobial surfaces, because they can kill many germs that land on them.
What it may help, and how strong the proof is
- Anemia & blood building. Copper helps the body use iron to make red blood cells. Low copper can cause anemia, and copper corrects it. Extra copper has not been shown to raise blood levels in people who already have enough.Good proof
- Bones. Copper is needed for collagen and bone formation. Low copper causes weak bones in animals and rare cases in people. Copper pills have not been shown to strengthen bones in people with normal levels.Traditional proof
Parts of the body
Traditional use
Storing drinking water in copper pots is a folk practice in parts of India. There is no proven health benefit from drinking water this way.
How it is classified
- Herbal actions
- Nutritive, Antioxidant. Energy: neutral.
How people take it
Adults need 900 mcg a day (RDA). The upper limit is 10 mg (10,000 mcg) a day from food, pills and fortified foods. Most people get enough from food, and pills are rarely needed unless a doctor finds low copper.
Food, tablet and capsule.
Where to get it
Good sources are beef liver (very rich), oysters, crab and other shellfish, dark chocolate and cocoa, cashews, sunflower and sesame seeds, almonds, shiitake mushrooms, potatoes, lentils and chickpeas. Pills come as copper gluconate, sulfate or bisglycinate, often in multivitamins or zinc blends.
Be careful
Copper from food is safe. High doses from pills can cause nausea, vomiting, diarrhea and stomach pain. Long-term excess can damage the liver and brain. People with Wilson disease, a genetic condition that stores copper, must avoid copper supplements.
Avoid if: Wilson disease; liver disease.
Mixing with other things
- Works well together
Copper helps the body make use of iron for hemoglobin.
- Use caution
Long-term high zinc lowers copper absorption. Take copper with long-term zinc.
The honest take
Copper is needed in trace amounts, and most people get enough from food. Deficiency is rare and is mostly seen in people with malabsorption or very high zinc use. Copper bracelets for arthritis have not been shown to help in good trials, and copper pills are not needed for energy.