An essential trace mineral found in shellfish, nuts and seeds.
Why it’s used: Contributes to normal hair pigmentation, the maintenance of normal connective tissues and normal immune function.
Copper is an essential trace mineral that helps produce red and white blood cells and triggers the release of iron to form haemoglobin, the substance that carries oxygen around the body. Good sources include nuts, shellfish, seeds and offal.
Copper contributes to normal hair pigmentation, the maintenance of normal connective tissues and normal immune function. The body needs only small amounts, and most people get all they need from a varied, balanced diet.
In supplements, copper is often listed as cupric oxide, cupric sulphate, copper gluconate or a copper amino acid chelate such as copper bisglycinate. The NIH notes it is not known whether one form is better than another. Copper often appears in products that also contain zinc, because high zinc intakes reduce the amount of copper the body can absorb, and including a little copper keeps that balance in mind. Amounts are small, usually listed in milligrams (mg) or micrograms (µg), and the upper guidance covers copper from food, water and supplements together.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis of eight observational studies with 2,188 people. People with osteoporosis had significantly lower serum copper, zinc and iron than healthy controls; the authors called for better-controlled studies.
Analysis of 8,224 adults in the US NHANES survey. People in the top two quarters of total copper intake had roughly half the odds of osteoporosis of those in the lowest quarter, after adjusting for other factors.
Case-control study of 66 people under 20 with premature grey hair and 66 age- and sex-matched controls. Serum copper was significantly lower in those with premature greying, while zinc did not differ.
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High doses of zinc reduce how much copper the body can absorb, which over time can lead to low copper levels, anaemia and weaker bones. Including a little copper alongside zinc is a way of keeping that balance in mind.
Adults aged 19 to 64 need 1.2mg of copper a day, and most people get this from nuts, shellfish, seeds and offal. The NHS says a total of 10mg or less a day from all sources is unlikely to cause any harm.
Copper contributes to normal hair pigmentation, which is an authorised description of its role. Getting enough copper from your diet supports that normal process. It will not change your natural shade or restore colour that has faded with age.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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