Copper
Cu · last AI check: 2026-07-19
In short
A trace element needed for nervous system function and iron transport. Found in liver and seafood.
What it does in the body
The sentences below are officially authorised EU health claims.
Copper contributes to normal functioning of the nervous system EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 267, 1723 · EFSA opinion: 2009;7(9):1211; 2011;9(4):2079
Condition of use on a product: The product is at least a source of Copper.
Copper contributes to normal iron transport in the body EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 269, 270, 1727 · EFSA opinion: 2009;7(9):1211
Condition of use on a product: The product is at least a source of Copper.
Copper contributes to normal hair pigmentation EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 268, 1724 · EFSA opinion: 2009;7(9):1211
Condition of use on a product: The product is at least a source of Copper.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| EFSA | adult men | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| NASEM (US/CA) | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Poland | adults | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| Switzerland | adult men | RDA Recommended daily allowance — covers the needs of almost all healthy people in a group. | |
| United Kingdom | adults | RNI Reference nutrient intake — the RDA equivalent in WHO/FAO, UK and Philippine terminology. |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Copper and iron are metabolically linked — copper-dependent enzymes help convert iron into the form the body can build into haemoglobin. This is why chronic copper deficiency is sometimes mistaken for iron deficiency, despite having a different cause.
Excess zinc (for example from long-term, high-dose supplementation) can limit copper absorption — one of the more frequently cited examples of interactions between minerals when individual nutrients are supplemented without control.
Where to find it
offal (liver) · seafood (shellfish) · nuts and seeds · cocoa · legumes
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.