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Copper

With meals

Copper is an essential trace mineral that the body requires in small amounts for numerous enzymatic reactions. It is naturally abundant in organ meats, shellfish, nuts, seeds, and dark chocolate. Copper plays critical roles in energy production, iron transport, and the formation of connective tissues including collagen and elastin.

Research Evidence
Essential cofactor for iron metabolism and red blood cell formation
Strong
May support neurological health and neurotransmitter synthesis
Limited
Plays a role in immune system function
Moderate
Required for connective tissue integrity and bone health
Strong
Supports antioxidant defense through superoxide dismutase
Strong
May support cardiovascular health through elastin maintenance
Moderate
Source: Examine.com

Expert Evidence

6 references from 3 experts

“Copper has been shown to play a key role in DNA repair, which is a critical component of the turnover of collagen. It has been shown to reduce so-called reactive oxygen species and reduced inflammation.”

How to Improve Skin Health & Appearance

1:20:01

3 references in 2 episodes from 2024–2025

2025
2024
2022
Safety & Cautions

Side Effects

  • Nausea at higher doses
  • Stomach discomfort
  • Metallic taste
  • Liver stress with chronic excess intake
Copper is generally well-tolerated at doses of 1-2 mg per day, but excessive intake can cause liver toxicity and should be avoided. Individuals with Wilson's disease or other copper metabolism disorders should not supplement without medical guidance.
Pairs Well With
ZincIronVitamin CCalcium