Copper is an essential trace mineral found naturally in various foods, including shellfish, nuts, seeds, and whole grains. It plays a crucial role in several bodily functions, such as iron metabolism, the formation of red blood cells, and the maintenance of nerve cells and the immune system. Research indicates that copper deficiency, although rare, can lead to anemia, osteoporosis, and cardiovascular issues, suggesting its importance for general health. Copper is also involved in the productio

How many studies on Copper are available?

NutriVouch references 488 human studies on Copper, all peer-reviewed and indexed on PubMed.

Is Copper effective for Healthy Iron Levels?

For Healthy Iron Levels, Copper has an effectiveness score of 5/10 — moderate evidence — works in some populations. Based on 14 relevant studies.

Is Copper effective for Immune Support?

For Immune Support, Copper has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 13 relevant studies.

Is Copper effective for Antioxidant Protection?

For Antioxidant Protection, Copper has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 14 relevant studies.

Is Copper effective for Bone Health?

For Bone Health, Copper has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 28 relevant studies.

Is Copper effective for Cognitive Function?

For Cognitive Function, Copper has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 16 relevant studies.

Confidence level

Strong evidence

488 studies

Copper

Absorption

✦Take with food to enhance absorption. Avoid taking with zinc supplements, as they can interfere with copper absorption.

Daily Dose

⚖

Common dose: 1-3 mg daily

RDA: 900 mcg

Upper limit: 10,000 mcg (10 mg)

Best form: Copper gluconate, copper bisglycinate

Timing: With or without food

Copper excess can lead to toxicity; deficiency is rare. Balance with zinc supplementation to avoid imbalance.

Effects

🩸 Healthy Iron Levels

5.014 studies›

🛡 Immune Support

4.013 studies›

🍇 Antioxidant Protection

Food Sources

Beef liver14mg per 100g
Oysters7.6mg per 100g
Dark chocolate (70%+)1.8mg per 28g
Cashew nuts2.2mg per 100g
Sunflower seeds1.8mg per 100g