Copper
Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defence.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Children 1-3 years | 0.34 | — |
| Children 4-8 years | 0.44 | — |
| Males 9-13 years | 0.70 | — |
| Females 9-13 years | 0.70 | — |
| Males 14-18 years | 0.89 | — |
| Females 14-18 years | 0.89 | — |
| Males 19-30 years | 0.90 | 10.0 |
| Females 19-30 years | 0.90 | 10.0 |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 1.0 | — |
| Lactation | 1.3 | — |
Top Foods Highest in Copper
Amount per 100g serving. Values in mg per 100g.
Foods Highest in Copper (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with A | 370 mg | Baby Foods |
| 2 | Veal, variety meats and by-products, liver, cooked, pan-frie | 15.1 mg | Lamb, Veal, and Game Products |
| 3 | Veal, variety meats and by-products, liver, cooked, braised | 14.9 mg | Lamb, Veal, and Game Products |
| 4 | Beef, variety meats and by-products, liver, cooked, pan-frie | 14.6 mg | Beef Products |
| 5 | Beef, variety meats and by-products, liver, cooked, braised | 14.3 mg | Beef Products |
| 6 | Lamb, New Zealand, imported, liver, cooked, soaked and fried | 13.4 mg | Lamb, Veal, and Game Products |
| 7 | Veal, variety meats and by-products, liver, raw | 11.9 mg | Lamb, Veal, and Game Products |
| 8 | Lamb, New Zealand, imported, liver, raw | 11.4 mg | Lamb, Veal, and Game Products |
| 9 | Lamb, variety meats and by-products, liver, cooked, pan-frie | 9.8 mg | Lamb, Veal, and Game Products |
| 10 | Beef, variety meats and by-products, liver, raw | 9.8 mg | Beef Products |
| 11 | Lamb, variety meats and by-products, liver, cooked, braised | 7.1 mg | Lamb, Veal, and Game Products |
| 12 | Lamb, variety meats and by-products, liver, raw | 7.0 mg | Lamb, Veal, and Game Products |
| 13 | Beef, New Zealand, imported, variety meats and by-products l | 5.7 mg | Beef Products |
| 14 | Mollusks, oyster, eastern, wild, cooked, moist heat | 5.7 mg | Finfish and Shellfish Products |
| 15 | Beef, New Zealand, imported, variety meats and by-products, | 5.3 mg | Beef Products |
| 16 | Mushrooms, shiitake, dried | 5.2 mg | Vegetables and Vegetable Products |
| 17 | Beef, New Zealand, imported, sweetbread, raw | 5.1 mg | Beef Products |
| 18 | Beef, New Zealand, imported, sweetbread, cooked, boiled | 5.1 mg | Beef Products |
| 19 | Pepeao, dried | 5.1 mg | Vegetables and Vegetable Products |
| 20 | Mollusks, oyster, eastern, canned | 4.5 mg | Finfish and Shellfish Products |
Health Effects of Copper
Copper is a trace mineral essential for iron metabolism, connective tissue formation, energy production, neurotransmitter synthesis, and antioxidant defense (via superoxide dismutase).
Copper deficiency causes anemia (unresponsive to iron), neutropenia, bone abnormalities, and neurological problems. More common with excessive zinc supplementation.
Excess copper causes nausea, liver damage, and in Wilson's disease patients, toxic copper accumulation. UL is 10mg/day for adults.
Absorption & Interactions
Absorbed primarily in the stomach and duodenum. Transported to the liver bound to albumin, then incorporated into ceruloplasmin for systemic distribution. Absorption rate is 30-40%.
Other Minerals
Frequently Asked Questions
How much Copper do I need per day?
Adult males need 0.90 mg/day and adult females need 0.90 mg/day.
Which food has the most Copper?
The food highest in Copper is Toddler drink, MEAD JOHNSON, PurAmino Toddler Powder, with ARA and DHA, not reconstituted with 370 mg per 100g.
What does Copper do in the body?
Trace mineral involved in iron metabolism, connective tissue formation, and antioxidant defence.