• It is necessary for iron to become free (especially a necessary function in the production of red blood cells).
  • It is necessary for the healthy functioning of the antioxidant enzymes of the body.
  • It is necessary for the formation and strength of connective tissue and solid bone tissue.
  • It is particularly involved in redox functions which are necessary for mitochondrial functions.
Important Food Sources

Oyster, Clam, Crab

6 medium oysters contain 2,397 mcg of copper.


Hazelnut, Almond, Cashew
18 pieces of raw cashews contain 622 mcg of copper.


Beans, Peas, Lentils
1 cup of cooked lentils contains 497 mcg of copper.

* mcg = microgram

Daily Suggestion

900 mcg for adults
* mcg = microgram
Special Notes

Various clinical conditions related to copper deficiency have been identified in humans (fatigue, weakness, poor bone structure, memory and concentration problems, etc.).

It has been shown that children who are only fed milk can be deficient in copper.

Copper deficiency is encountered more common in premature children.

Upper Limits for Copper

The daily need is 900 mcg, while the UL dose is 10,000 mcg/ day for adults.