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
Copper is found in whole grains, nuts, legumes, seeds and mushrooms
Hair and skin depigmentation
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:
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