Is Copper an Underrated Trace Element?

Copper is essential for your blood cells, nervous system, and cellular health. Time to explore this vital trace element.

3 MIN READ — 03/30/2025

For many, copper might just be something you vaguely recall from chemistry class, but for your body, it’s indispensable. Whether it’s for producing blood cells, supporting your nervous system, or protecting your cells from harmful free radicals, copper plays a vital role in numerous bodily functions. What exactly does this trace element do for your body, and why is maintaining the right balance crucial? Read on to find out.

Why is Copper Important for the Body?

Copper is a trace element that supports a variety of enzymes responsible for energy production, iron absorption and breakdown, and the formation of red blood cells, connective tissue, and neurotransmitters in the brain. Copper also plays a role in normal brain development, immune functions, and acts as an antioxidant by breaking down harmful free radicals.

In summary, copper is key to several crucial processes in the body, including:

  • Supporting energy production
  • Forming red and white blood cells
  • Repairing and renewing connective tissue and bones
  • Ensuring nerve signals are transmitted properly
  • Providing antioxidant protection against free radicals

How Much Copper Do You Need Daily?

The German Society for Nutrition recommends that children over the age of seven, teenagers, and adults consume 1.0 to 1.5 milligrams of copper per day. For younger children, a daily intake of 0.5 to 1.0 milligrams is advised, while infants require even less.

What Foods Contain Copper?

Good sources of copper include whole grain products, nuts, green vegetables, coffee, and tea—and yes, even dark chocolate. Drinking water and beverages made from it also often contain relevant amounts of copper, though concentrations can vary significantly by region.

For most people, a balanced diet provides enough copper. However, supplements can also help cover your daily intake if needed.

What Are the Symptoms of Copper Deficiency?

Medical literature describes several symptoms associated with copper deficiency, such as:

  • Anaemia (a lack of red blood cells) and leukopenia (a lack of white blood cells), leading to fatigue and reduced immune function.
  • Lowered bone density (osteoporosis), making bones more prone to fractures.
  • Neurological issues like muscle weakness, paralysis, or sensory disturbances.
  • Heart failure.

These symptoms can also have other causes, such as vitamin B12 deficiency, so a medical test is necessary to confirm copper deficiency.

Can You Have Too Much Copper?

The effects of excessive copper intake, usually through drinking water with high copper levels, have been well studied. Consuming more than 4.0 milligrams of copper per day can lead to digestive issues such as stomach pain, cramps, nausea, diarrhoea, and vomiting, though some people may not experience any symptoms.

Long-term excessive copper intake can cause the metal to accumulate, especially in the liver and central nervous system, potentially leading to liver damage and neurological symptoms like tremors, coordination problems, and speech or muscle disorders. However, these cases are rare and typically affect those with Wilson’s disease, a genetic disorder affecting copper elimination.

There have also been cases of copper poisoning due to preparing or storing acidic foods in damaged copper containers, as well as issues with copper water pipes if the water's pH is below 7. Water treatment plants monitor and adjust pH levels to avoid this.

When is Copper Supplementation Necessary?

Copper supplements can be beneficial when dietary intake is insufficient, or under specific conditions that may lead to deficiency. This is particularly relevant for individuals with digestive conditions like Crohn’s disease or coeliac disease that impair nutrient absorption. Copper deficiency can also occur after certain surgeries, such as gastric bypass, which reduces copper absorption. In rare instances, genetic conditions affecting copper uptake can also cause a deficiency.

However, always consult a doctor before taking copper supplements, as excessive copper intake can lead to serious health problems such as liver or nerve damage.

At a Glance

  • 01.

    Copper is a vital trace element that supports numerous bodily processes.

  • 02.

    It aids in energy production, the formation of blood cells, nerve function, and offers antioxidant protection.

  • 03.

    A well-balanced diet typically meets copper requirements, but consult your doctor if you're concerned about your intake.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

⧘ Compared to individual supplements typically sold in retail, such as:
Vitamin B complex, Vitamin A, Vitamin C, Vitamin E, bacterial cultures, zinc, magnesium, calcium, selenium, chromium, manganese, molybdenum, coenzyme Q10, greens powders (from sea algae like spirulina, barley leaf, wheatgrass, dandelion, spinach powder, etc.), mushroom supplements (reishi, shiitake)

‡ Survey of 144 verified customers from 12 European countries who have been taking AG1 for an average of 9 days.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

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Hormonal System

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Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.