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This essential trace mineral has an essential role in the formation of bone, red blood cells, and hemoglobin, and it is necessary for the proper absorption and utilization of iron. It also plays a part in energy production, regulation of heart rate and blood pressure, fertility, taste sensitivity, skin and hair coloring, and the healing process.

Good Food Sources: Seafood, organ meats, blackstrap molasses, nuts, seeds, green vegetables, black pepper, cocoa, and water that is carried via copper pipes.

Signs of Deficiency: Signs of deficiency include brittle hair, anemia, high blood pressure, heart arrhythmias, infertility, and skeletal defects. Copper deficiency is uncommon, but it can occur in people who take a zinc supplement without increasing their copper intake, because zinc (as well as vitamin C and calcium) can interfere with copper absorption. Deficiency may also occur in people who have Crohn’s disease, celiac disease, albinism, or in infants who are not breast-fed.

Uses of Copper: Copper is used to treat cataracts and osteoarthritis.

Dosage Information: The National Research Council recommends that adults consume from 1.5 to 3.0 milligrams of copper per day. Most people get sufficient copper in their diet and a multivitamin–mineral supplement. If you need additional copper because you are taking zinc supplements, take 1.5 to 3 milligrams daily with food. Typically, the ratio of zinc to copper is 10:1; in other words, if you’re taking 30 milligrams of zinc per day, you would also take 3 milligrams of copper.

Possible Side Effects: When taken at recommended dosages, no side effects are expected. At high doses (10 milligrams or more), nausea, vomiting, muscle pain, and stomach pain may occur. Some experts believe excessive copper may be linked with autism and hyperactivity. Excessive copper may also cause damage to joint tissues.

Possible Interactions: People with Wilson’s disease (a rare genetic disorder characterized by high copper levels) should not take copper supplements. If your drinking water travels through copper pipes, check the copper content of your water before taking supplements. Women who are pregnant or who are taking birth control pills should ask their physicians before taking copper supplements.