References for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.


How Much Copper Do I Need?

  • RDA for Adults is 900 mcg/d

  • Upper Safe Limit for Adults is 10,000 mcg/d

Why Do I Need Copper?

Copper is a part of several different enzymes that are needed to:

  • Absorb and use iron

  • Manufacture collagen and heal wounds

  • ​Transport electrons for energy production

  • Act as an antioxidant

  • Synthesize melanin and neurotransmitters

Plant-Based Sources

  • Copper is found in whole grains, nuts, legumes, seeds and mushrooms

Deficiency Symptoms

  • Anemia

  • Skeletal abnormalities

  • Hair and skin depigmentation

Toxicity Symptoms

  • Nervous system disorders


  • Copper deficiency is rare and getting adequate copper is not a concern when following a plant-based diet

  • Following a plant-based diet may offer some protection against getting too much copper as Dr. Greger discusses in this video:

Dietary Theory of Alzheimer's​

Kristen Zaier, ​​Plant-Based RD