Copper helps make red blood cells and connective tissue and keeps nerves working. Most diets give enough; the main reason to supplement is high-dose zinc, which blocks copper absorption.
Calculator Official intake Study doses Best form Works with Safety Sources
AI (adequate intake)
| Men | 1.6 mg |
|---|---|
| Women | 1.3 mg |
| Pregnancy | 1.5 mg |
| Breastfeeding | 1.5 mg |
Safe upper limit: 5 mg a day
Not set for pregnancy and breastfeeding. In 2023 EFSA also set an acceptable daily intake of 0.07 mg per kg body weight.
RDA (recommended dietary allowance)
| Men | 0.90 mg |
|---|---|
| Women | 0.90 mg |
| Pregnancy | 1 mg |
| Breastfeeding | 1.3 mg |
Safe upper limit: 10 mg a day
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
2 mg a day
AREDS added 2 mg copper to 80 mg zinc a day to prevent copper deficiency, because zinc blocks copper absorption. High-dose zinc taken for a long time without copper has caused anaemia and nerve damage.
Age-Related Eye Disease Study Research Group 2001 · NIH Office of Dietary Supplements 2026
No clear winner
Label shows elemental copper (a good choice among equals)
Why: No studies have compared copper absorption from oxide, sulfate, gluconate or amino acid chelates, so compare the elemental copper on the label.
Zinc at 50 mg a day or more for weeks can block copper absorption and lead to copper deficiency. The AREDS eye formula added 2 mg copper to its 80 mg zinc for this reason.
NIH Office of Dietary Supplements 2026 · Age-Related Eye Disease Study Research Group 2001
Labels list elemental copper. No study has compared how well the different forms (oxide, sulfate, gluconate, chelates) are absorbed.
Shellfish, liver, nuts, seeds, whole grains, cocoa.
High-dose zinc taken for months can cause copper deficiency.
People with Wilson disease must avoid copper supplements. Too much causes stomach upset and, long term, liver damage.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Values checked: November 12, 2026.
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