Copper
What it is and what it does
- Copper is an essential mineral, found naturally in some foods. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- ICMR-NIN lists copper among the micro minerals, with iron, zinc, selenium, molybdenum, fluorine, cobalt, chromium and iodine. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- An adult body holds only about 50-120 mg of copper. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- Copper is a cofactor for several enzymes (cuproenzymes) involved in energy production, iron metabolism, neuropeptide activation, connective tissue synthesis and neurotransmitter synthesis. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- The body uses copper to make energy, connective tissues and blood vessels. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))
- Ceruloplasmin, a copper enzyme, has a role in iron metabolism and carries more than 95% of the copper in blood plasma. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- The body needs copper for brain development. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))
- Defence of cells against oxidative damage depends mainly on copper-containing superoxide dismutase enzymes. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
Why it matters
- Copper deficiency is uncommon in humans. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- Deficiency can cause extreme tiredness, lightened patches of skin, high blood cholesterol and connective tissue disorders. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))
- Copper toxicity has been reported in people drinking water with high levels of copper from water standing in copper pipes and fittings. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- People with Wilson's disease, a rare inherited condition, have a high risk of copper toxicity. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults | 1.7 mg/day | Recommended intake (suggested adequate intake) | ICMR-NIN 2020 |
| Adults 19+ years, men and women (US) | 900 ug/day | RDA | US NASEM via NIH ODS (not an Indian value) |
| Pregnancy / breastfeeding (US) | 1,000 / 1,300 ug/day | RDA | US NASEM via NIH ODS (not an Indian value) |
| Adults 19+ years, incl. pregnancy and breastfeeding (US) | 10,000 (= 10 mg) ug/day | UL (tolerable upper intake level) | US NASEM via NIH ODS (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Kuttu (buckwheat) | 1.1 mg | USDA FDC 170286 |
| Teff | 0.81 mg | USDA FDC 169747 |
| Proso millet | 0.75 mg | USDA FDC 169702 |
| Ragi (finger millet) | 0.67 mg | IFCT A010 |
| Rajgira (amaranth) | 0.56 mg | IFCT A002 |
| Bajra (pearl millet) | 0.54 mg | IFCT A003 |
| Quinoa | 0.48 mg | IFCT A009 |
| Jowar (sorghum) | 0.45 mg | IFCT A005 |
| Fonio | 0.44 mg | FAO WAFCT 2019 |
| Little millet | 0.34 mg | IFCT A016 |
| Kodo millet | 0.26 mg | IFCT A017 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Copper absorption depends strongly on how much is in the diet: about 75% is absorbed when the diet has only 400 ug a day, and 12% when it has 7.5 mg a day. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- High zinc intakes can interfere with copper absorption; too much zinc from supplements can lead to copper deficiency. (NIH Office of Dietary Supplements. Copper Fact Sheet for Health Professionals (updated 2022-10-18))
- ICMR-NIN advises that storing acidic foods such as pickles, chutneys, sambar and sauces in aluminium, iron, unlined brass or copper vessels makes the food unsafe. (ICMR-NIN. Dietary Guidelines for Indians 2024)
- Copper is found in nuts (such as cashews), seeds (such as sesame and sunflower) and chocolate. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))
- Wheat-bran cereals and whole-grain products contain copper. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))
- Potatoes, mushrooms, avocados, chickpeas and tofu also contain copper. (NIH Office of Dietary Supplements. Copper Fact Sheet for Consumers (updated 2022-10-18))