Copper

What is copper? It is an essential mineral involved in brain health and iron absorption.

How is copper used by the body?

• Maintains healthy blood and circulation
• Involved in the growth and repair of tissues
• Supports energy production in cells

Symptoms of Too Little Copper:

• Fatigue
• High cholesterol
• Osteoporosis
• Frequent infections
• Numbness, balance problems

Groups at Risk of Deficiency:

• Chronic gastrointestinal diseases
• Excessive zinc intake (interferes with copper absorption)
• Poor diet

Symptoms of Too Much Copper:

• Nausea, vomiting
• Liver damage
• Abdominal pain

Just Right (adults):

Recommended 900 micrograms/day

Medication Interactions

(consult your doctor)

No known interactions

Food Sources

Animal

• Shellfish
• Liver

Plant

• Nuts and Seeds
• Dark Chocolate and Cocoa 
• Whole Grains
• Avocados 
• Leafy Greens
• Mushrooms 

Cooking tip:

Roasting or frying vegetables allows for more absorption of copper when compared to the raw form or boiling.

Reference: Copper – Health Professional Fact Sheet