Mineral
Copper
Copper helps make red blood cells, keeps nerves and the immune system healthy, and helps the body use iron. It is found in nuts, shellfish and offal.
What it is
Copper is an essential trace mineral needed in small amounts for several enzymes in the body.
What it does
It helps produce red and white blood cells, supports the nervous and immune systems, helps the body absorb and use iron, and contributes to healthy connective tissue.
Good sources
Nuts, shellfish, offal such as liver, wholegrains and some seeds.
Deficiency and who is at risk
Deficiency is rare in the UK. It can occur with certain gut conditions or from taking too much zinc, which blocks copper absorption, and may cause anaemia and nerve problems.
Balance
Can you have too much?
Too much copper from supplements can cause stomach upset and, in large amounts, liver problems, so supplements should stay within recommended limits.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Copper: frequently asked questions
Can taking zinc affect copper levels?
Yes. High-dose zinc supplements taken for a long time can reduce copper absorption and lead to copper deficiency, which is one reason not to take high-dose zinc without advice.
What does copper do in the body?
It helps make blood cells, supports the nerves and immune system, and helps the body use iron, so a lack can contribute to anaemia and nerve symptoms.
Related
More on minerals and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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