Copper: A Powerhouse Mineral

What is the first thought you have when you hear the word "copper"? Most of us think of pennies and electronics. Inside the body, though, copper is a hard working trace mineral. You only need a tiny amount each day, but a lot of important work depends on it.

What Copper Does in the Body

Copper helps a group of enzymes do their jobs. Those enzymes are involved in some of the most basic work your body does every day:

Energy production. Copper is part of an enzyme your cells use in the final steps of turning food into usable energy.

Iron use and red blood cells. Copper helps the body move and use iron, which it needs to make healthy red blood cells.

Connective tissue. Copper helps form collagen and elastin, the proteins that give structure to skin, blood vessels, bones, and joints.

Nerve and brain function. Copper plays a role in making certain brain chemicals and in maintaining the protective coating around nerves.

Immune function. Copper supports normal immune function.

Antioxidant defense. Copper is part of an antioxidant enzyme that helps protect cells from oxidative stress.

How Much Copper Do You Need?

According to the National Institutes of Health, adults need 900 micrograms (mcg) of copper a day. The recommendation rises to 1,000 mcg during pregnancy and 1,300 mcg while breastfeeding. The upper limit for adults is 10,000 mcg a day from food and supplements combined, so more is not always better.

Most adults in the United States get enough copper from food. Some people are more likely to run low, including people who have had certain weight loss surgeries, people with some digestive conditions, and people who take high dose zinc supplements for long periods, since extra zinc can get in the way of copper absorption. If any of those apply to you, it is worth a conversation with your healthcare provider before adding supplements.

The Best Food Sources of Copper

Your body does not make copper, so it has to come from what you eat. Some of the richest sources, per the NIH:

Beef liver: 3 ounces has about 12,400 mcg, far more than a day's worth

Oysters: 3 ounces has about 4,850 mcg

Unsweetened baking chocolate: 1 ounce has about 938 mcg

A medium potato with the skin: about 675 mcg

Shiitake mushrooms: half a cup has about 650 mcg

Cashews: 1 ounce has about 629 mcg

Sunflower seeds, dark chocolate, tofu, chickpeas, salmon, and avocado are good everyday sources, too. A varied diet with shellfish, nuts, seeds, whole grains, and a little dark chocolate covers most people's needs.

Common Questions About Copper

Can you get too much copper?

Yes. The adult upper limit is 10,000 mcg a day from food and supplements combined. Too much copper over time can be hard on the liver, which is why we never recommend stacking supplements without a plan. Food sources on their own are very unlikely to get you there.

What is a copper IV infusion?

It simply means copper is one of the ingredients in an IV drip. At Purifi IV, copper is included in Be Ready and Be Strong alongside fluids and other nutrients, and our team reviews your health history before any drip.

Does copper help the body use iron?

Copper is needed to move iron around the body and use it to make red blood cells. If you have questions about your iron levels, your provider can check them with a simple blood test.

Copper at Purifi IV

Copper is part of two of our signature drips. Be Ready, our energy drip, and Be Strong, our performance and recovery drip, both include copper along with fluids and other vitamins and minerals. With an IV, nutrients go straight into the bloodstream instead of passing through the digestive system first.

Every drip starts with a quick health screening by our team, which brings real ER experience to every visit. If you have questions about whether copper or any other ingredient is a good fit for you, just ask. We are happy to walk you through it.

Ready to try one? Book online at https://www.purifiiv.com/book-appointment or stop by our Suwanee location. Come see us!

This post is for general informational purposes and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with questions about your health.

References

National Institutes of Health, Office of Dietary Supplements. Copper: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

National Institutes of Health, Office of Dietary Supplements. Copper: Fact Sheet for Consumers. https://ods.od.nih.gov/pdf/factsheets/Copper-Consumer.pdf

Institute of Medicine. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc (Chapter 7, Copper). https://www.ncbi.nlm.nih.gov/books/NBK222312/

Written and reviewed by Johnathon Nolen, and Dr. Jeremy Nelson.