Find your recommended daily copper intake based on age, sex, and life stage. Copper uses an Adequate Intake (AI) rather than an RDI — based on median population intakes from Australian dietary surveys. Based on NHMRC NRVs.
Copper is a trace mineral required for energy production (as part of cytochrome c oxidase), iron metabolism and absorption (ceruloplasmin), antioxidant defence (superoxide dismutase), connective tissue formation (collagen and elastin), nerve myelination, and immune function.
Copper deficiency is rare but can cause anaemia (similar to iron deficiency anaemia), low white cell count (increasing infection risk), bone fragility, and neurological symptoms. Risk groups include premature infants, people with malabsorption, those taking very high doses of zinc supplements (which compete with copper absorption), and those with Menkes disease.
UL for adults (19+) is 10mg/day — it's lower for children (as low as 1mg/day for 1–3 year olds; use the age selector above for the exact figure for your age group). Excess copper causes nausea, vomiting, abdominal pain, liver damage, and at very high levels, neurological damage. Wilson's disease is a genetic condition causing copper accumulation.
See your GP if you are concerned about copper deficiency, are pregnant or planning pregnancy, have a condition affecting nutrient absorption (coeliac disease, Crohn's, bariatric surgery), or are considering copper supplements beyond a standard multivitamin dose.