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Vitamins and minerals are essential nutrients that help your body function properly and stay healthy. Most people can get enough by eating a balanced, varied diet. But some may need extra support from supplements.
What is Copper?
Copper helps:
- produce red and white blood cells
- trigger the release of iron to form haemoglobin, the substance that carries oxygen around the body
It's also thought to be important for infant growth, brain development, the immune system and strong bones.
Good Sources
Good sources of copper include:
- nuts
- shellfish
- offal
How Much You Need
According to UK health guidelines, adults aged 19 to 64 need 1.2 milligrams (mg) of copper a day.
You should be able to get all the copper you need from your daily diet.
What Happens If You Take Too Much
Taking high doses of copper could cause:
- stomach pain
- sickness
- diarrhoea
- damage to the liver and kidneys (if taken for a long time)
Official Advice
UK Department of Health and Social Care advice:
You should be able to get all the copper you need by eating a varied and balanced diet. If you take copper supplements, do not take too much as this could be harmful.
Having 10 milligrams (mg) or less a day of copper is unlikely to cause any harm. This includes copper from food, water and supplements.
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Checked & Approved
Clinical Review Team
Written & Translated
Medical Publishing Team
Last Updated
18 May 2025
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