Copper
Last updated: August 9, 2026
Benefits
A trace mineral used to make red blood cells, connective tissue, and the enzymes that move iron and produce energy. It also supports normal nerve and immune function.
How much you need
Recommended daily amounts by life stage, per NIH and NASEM Dietary Reference Intakes. Where the evidence hasn't been enough to set a full RDA (Recommended Dietary Allowance), NASEM sets an AI (Adequate Intake) instead — both are shown together below.
| Life stage | RDA / AI |
|---|---|
| Children 1–3 | 340 mcg |
| Children 4–8 | 440 mcg |
| Boys 9–13 | 700 mcg |
| Girls 9–13 | 700 mcg |
| Males 14–18 | 890 mcg |
| Females 14–18 | 890 mcg |
| Men 19–50 | 900 mcg |
| Women 19–50 | 900 mcg |
| Men 51–70 | 900 mcg |
| Women 51–70 | 900 mcg |
| Men 71+ | 900 mcg |
| Women 71+ | 900 mcg |
| Pregnancy 14–18 | 1000 mcg |
| Pregnancy 19–50 | 1000 mcg |
| Lactation 14–18 | 1300 mcg |
| Lactation 19–50 | 1300 mcg |
Upper limit
This limit applies to total Copper intake — food and supplements combined.
| Life stage | Tolerable upper limit |
|---|---|
| Children 1–3 | 1000 mcg |
| Children 4–8 | 3000 mcg |
| Boys 9–13 | 5000 mcg |
| Girls 9–13 | 5000 mcg |
| Males 14–18 | 8000 mcg |
| Females 14–18 | 8000 mcg |
| Men 19–50 | 10000 mcg |
| Women 19–50 | 10000 mcg |
| Men 51–70 | 10000 mcg |
| Women 51–70 | 10000 mcg |
| Men 71+ | 10000 mcg |
| Women 71+ | 10000 mcg |
| Pregnancy 14–18 | 8000 mcg |
| Pregnancy 19–50 | 10000 mcg |
| Lactation 14–18 | 8000 mcg |
| Lactation 19–50 | 10000 mcg |
Too much copper can cause nausea, vomiting, and abdominal pain, and sustained excess can injure the liver.
Best food sources
| Serving | ||
|---|---|---|
| Beef liver | — | — |
| Oysters and shellfish | — | — |
| Cashews and sunflower seeds | — | — |
| Dark chocolate | — | — |
| Potatoes and mushrooms | — | — |
Absorption & caution
Caution: Copper and zinc sit in a balance: taking high-dose zinc for months at a time lowers copper status, while copper supplements are rarely needed on their own. If you take either long-term, your clinician can tell you whether the pair is worth checking. In young children the margin between the recommended amount and the upper limit is far tighter than it is for adults, so check with a clinician before giving a child a supplement that contains copper.
Pairings
Competes with
- Zinc — Copper levels fall when zinc intake stays high — around 40 mg a day or more, sustained over months. It's the ongoing daily amount that matters here, not the gap between the two.
Frequently asked questions
How much Copper do adult women need per day?
Adult women (19–50) need 900 mcg of Copper per day, per NIH/NASEM Dietary Reference Intakes.
How much Copper do adult men need per day?
Adult men (19–50) need 900 mcg of Copper per day, per NIH/NASEM Dietary Reference Intakes.
Does pregnancy change how much Copper you need?
Yes — during pregnancy (ages 19–50) the recommended amount rises to 1000 mcg per day, compared with 900 mcg for non-pregnant adult women.
Is there an upper limit for Copper?
Yes — for adults 19–50, the tolerable upper limit is 10000 mcg. Too much copper can cause nausea, vomiting, and abdominal pain, and sustained excess can injure the liver.
What foods are highest in Copper?
Good sources include Beef liver, Oysters and shellfish, Cashews and sunflower seeds, Dark chocolate, and Potatoes and mushrooms.
How Tavita handles this
Tavita logs Copper from both the food you eat and the supplements you take, adding both into one running daily total. It warns you before you reach the tolerable upper limit, counting your combined intake from food and supplements.
Sources
Figures on this page come from the NIH Office of Dietary Supplements fact sheets and the National Academies of Sciences, Engineering, and Medicine (NASEM) Dietary Reference Intake tables — the same dataset that powers the Tavita app. They were independently re-verified by blind re-derivation on August 9, 2026. See the methodology page for how this library is built and kept current.
Tavita is not a medical provider. This page is educational information, not medical advice — talk to your clinician before changing your supplement or medication routine.