Nutrient deficiencyOne of 30 articles on this topicAll minerals at a glance

Copper deficiency: symptoms, causes and treatment

Anaemic even though iron isn't working, tingling in your feet? Copper deficiency is rare in healthy people, but a real risk after stomach surgery or with a lot of zinc. Find out which symptoms go with it, how to read the blood test and where copper is found.

Gregor AßlaberJoerg Hauke
Gregor Aßlaber, Editor, Saturo · ✓Fachlich geprüft von Joerg Hauke, Nutrition expert
Aktualisiert 30 September 2026 · 16 Min. Lesezeit · 50 Quellen
In 30 seconds
Kupferreiche Lebensmittel auf hellem Travertin: Cashews, Haselnüsse, Walnüsse, Sesam, Kürbiskerne, Kakaopulver, Zartbitterschokolade, Kichererbsen, Linsen, Haferflocken und Shiitake
29CuCopper
Copper sources at a glance: cashews, hazelnuts, sesame, pumpkin seeds, cocoa and dark chocolate, plus lentils, chickpeas, oats and shiitake.

The key points in 30 seconds

Daily requirement
1–1.5mg

DGE estimated value for teenagers from 15 and adults, with no difference by sex. A handful of cashews provides 0.67 mg, a tablespoon of cocoa powder 0.38 mg.

Store in the body
100 mg

That's how much copper an adult carries, mostly in the liver, brain and kidneys. The store buffers for months, which is why a deficiency often only shows up years after the cause.

After gastric bypass
10–20%

That's the share of people who develop a copper deficiency after a Roux-en-Y gastric bypass, and up to 90% after a biliopancreatic diversion. With healthy digestion, it's rare.

The typical false alarm
Iron

Copper deficiency causes anaemia even when iron stores are full: without copper, iron can't get from the gut cell into the blood. If iron isn't working for you, get your copper measured.

01 Spot it

Copper deficiency symptoms: how to recognise it

Copper deficiency shows up in two places that the specialist literature really supports: in the blood, as anaemia with few white cells that iron supplements do nothing about, and in the nerves, as tingling, numbness and an unsteady gait, like with vitamin B12 deficiency. Everything else, from grey hair to the thyroid, is observation or unproven; the table below sorts it out. And: with healthy digestion, a deficiency is rare. Almost always there's gastrointestinal surgery, too much zinc or a bowel condition behind it.
Interactive

Which signs do you recognise in yourself?

Tap what applies to you. You'll then see how many typical signs and risk factors add up.

Not a diagnostic tool. All of these signs have many causes, above all iron and B12 deficiency. Only a blood test gives you certainty. If your vision suddenly gets worse or you feel paralysed, get medical help today.

First signs: blood and immune system

The earliest sign is anaemia that doesn't respond to iron: too few, pale red blood cells with normal or high ferritin, because without copper the iron gets stuck in the gut and liver. Almost always there's also neutropenia, a shortage of white blood cells, with infections that keep piling up. In the largest case series, 78% had an abnormality like this and 68% had anaemia. The bone marrow picture is occasionally mistaken for a myelodysplastic syndrome; the difference is that the blood count recovers within weeks on copper. Tiredness and pallor are consequences of the anaemia, not symptoms in their own right.

Copper deficiency neurological symptoms: when your nerves are affected

The second proven sign is myelopathy, damage to the dorsal columns of the spinal cord: tingling and numbness in the feet, then an unsteady gait, especially in the dark, and later weakness in the legs. According to the case series by Jaiser and Winston, the picture is indistinguishable from B12 deficiency, both clinically and on MRI. So if you have typical B12 symptoms but a normal B12 level, you need to think of copper. After gastrointestinal surgery, symptoms began on average only eleven years later. The blood count returns to normal with treatment, the nerves only partly (chapter 5). More in our B12 article.
Woman holds the handrail while going down the stairs: an unsteady gait is the typical nerve symptom of copper deficiency
When the ground under your feet feels unsteady: nerve damage from copper deficiency starts in the feet and resembles that of B12 deficiency. Caught early, it can be stopped.

Copper deficiency symptoms on the skin: pallor, pigment and connective tissue

On the skin, copper deficiency shows up mainly as pallor, and that comes from the anaemia. The second sign is lost pigmentation: tyrosinase, the enzyme that makes melanin, needs copper; without it, skin and hair get lighter. The American obesity guideline lists this as an early sign after stomach surgery; with a mild deficiency you won't see it. That wounds heal more slowly because of the connective tissue isn't proven in adults, and copper peptides in cosmetics have nothing to do with the copper status in your body.

Copper deficiency symptoms in hair: grey hair and hair loss

Copper doesn't reverse grey hair, and there isn't a single study showing it does. All there is is one observation: in 66 young people with premature greying, serum copper was 90.7 instead of 105.3 µg/dl, and a 2020 meta-analysis confirms lower copper and calcium levels. For hair loss, even the observation is missing. If you're losing hair, get your iron, zinc and thyroid checked, see iron deficiency and zinc deficiency. If you combine zinc and copper on your own for your hair, you risk exactly the imbalance that causes copper deficiency (chapter 2).

Copper deficiency symptoms in women

The symptoms are the same as in men, but three things differ. The mix-up with iron deficiency: in women, tiredness and pallor get put down to menstruation; if an iron supplement does nothing after eight weeks and ferritin is normal, copper is the next value to check. The frequency: 3.6 women to one man in the case series, and 83% women in a bypass cohort. The measured value: on the pill and in pregnancy, serum copper rises by 40 to 70%. In men, the route in is the zinc supplement taken for strength training or during cold season; their lab range is lower (56 to 111 µg/dl).
Symptom check

What really fits copper deficiency

The twelve most-searched complaints and what the studies say: established (guideline, reference work, case collection), possible (observation or mechanism) or unproven (no primary source).

What the studies sayRating
Anaemia despite ironCore symptom: anaemia with normal ferritin, 68% of myelopathy cases, recovers fully with copperEstablished
Frequent infectionsNeutropenia is the most common blood count abnormality besides anaemia (Mayo Clinic 2008)Established
Tingling, unsteady gaitMyelopathy in 55 pooled cases, picture like B12 deficiency, only partial improvementEstablished
Worsening eyesightOptic nerve damage only in isolated cases, 1.5 to 3 years after stomach surgery, outcome variesEstablished, rare
Pale skin, light hairPigment loss via tyrosinase; visible in severe deficiency and Menkes disease, hardly in mild casesPossible
Grey hairLower serum copper in early greying (meta-analysis 2020), no study on reversal with copperPossible
Weak bonesScoping review 2025 with 38,899 participants: association, no intervention studyPossible
TirednessOnly as a result of anaemia, no separate mechanism foundPossible
Depression, mental healthMeta-analysis 2025 (24 studies): copper tends to be raised in depression, not loweredUnproven
ThyroidMechanism conceivable, observational data contradictory, no intervention studyUnproven
Weight gainNo study, just a hypothetical chain via the thyroidUnproven
Hair lossNo primary study found, websites mention it without a sourceUnproven

Rating based on the sources in chapter 8 (MSD Manual, ASMBS 2016, Jaiser/Winston 2010, Halfdanarson 2008, Chang/Sung 2020, Scoping Review 2025, Meta-analysis on depression 2025). As of 23 September 2026.

Eyes, mental health, thyroid, weight gain: what's true?

Eyes: In rare cases, a copper deficiency can damage the optic nerve, almost only after gastrointestinal surgery; the well-known copper ring in the eye, on the other hand, belongs to Wilson's disease, i.e. too much copper (chapter 5). Mental health: A 2025 meta-analysis with 8,617 participants found higher copper levels in depression, not lower. Thyroid: A conceivable mechanism, contradictory observations, no intervention study; TSH, iodine and selenium are what get checked. Weight gain: no study in humans, just a chain of guesses via the thyroid.
When to see a doctor

Tingling, numbness or an unsteady gait together with gastrointestinal surgery, zinc supplements or a bowel condition: see your doctor soon for a blood count, serum copper, caeruloplasmin, ferritin and B12. The same goes for anaemia that doesn't improve after eight weeks of iron. Go straight away if your eyesight gets worse quickly or you suddenly have weakness in your legs.

02 Causes

Copper deficiency causes: who's really at risk

Too little copper in your food is almost never the reason: the National Consumption Study shows 1.2 to 1.8 mg a day for Germany, and vegans are even ahead. Your body regulates absorption in the duodenum itself and keeps a reserve of around 100 mg. If you slip into deficiency anyway, it comes down to one of four reasons: an operation that bypasses the duodenum (47% of cases in the large case series), too much zinc (16%), a bowel condition (15%) or artificial nutrition without added copper.
Interactive

How much copper do you need per day?

1.0–1.5mg per day

Adults and teenagers from 15: 1 to 1.5 mg a day as the DGE's estimate, the same for women and men. A handful of cashews (30 g) provides 0.67 mg, a tablespoon of cocoa powder 0.38 mg, and 150 g of cooked chickpeas 0.53 mg.

Estimates for an adequate intake based on the DGE's D-A-CH reference values (derived 2000, 3rd edition 2025). They're not recommendations in the strict sense, because there's no reliable marker for copper status. EFSA gives 1.3 mg for women and 1.6 mg for men. On labels, the reference intake is 1 mg (NRV).

After stomach surgery: bypass, sleeve gastrectomy, biliopancreatic diversion

Obesity surgery is the best-documented cause, and the risk depends on how much of the duodenum is bypassed. The professional society ASMBS reports copper deficiency in up to 90% of cases after biliopancreatic diversion and 10 to 20% after Roux-en-Y bypass, and only a single case after sleeve gastrectomy. A meta-analysis of 43 studies puts the figure across all procedures at 16% after one year and 28% after two. The tricky part is the timing: nerve symptoms began on average eleven years after the operation. If you've had surgery, you need a multivitamin with copper for life, plus regular check-ups (chapter 7).

Copper deficiency from zinc: the dose at which it gets critical

From around 50 mg of zinc a day over six weeks, copper status measurably drops, according to a controlled study. The NIH cites 60 mg over ten weeks. Zinc makes your gut cells produce a binding protein that holds on to copper, so you end up deficient despite a normal intake. Nerve damage has been described with permanently very high doses, and in denture wearers using a lot of zinc-containing denture adhesive cream. The EU's safe upper limit is 25 mg from all sources, and ASMBS recommends 8 to 15 mg of zinc per 1 mg of copper after surgery. More in the zinc deficiency article.
Interactive

How much extra zinc do you take per day?

Tap the supplements you take, or enter the number from the packaging. This only counts zinc from tablets, capsules and powders, not from food.

Choose your dose above. The scale shows when zinc starts to get in copper's way.

Not a diagnostic tool. Limits according to EFSA/SCF (25 mg), BfR 2021 (6.5 mg per supplement), Fischer 1984 (50 mg over 6 weeks), NIH ODS (60 mg over 10 weeks), case series Nations 2008 and Hedera 2009. Whether a deficiency develops also depends on duration, copper intake and digestion.

Bowel diseases, artificial nutrition, premature babies, Menkes

Anything that damages or shortens the upper small intestine can take copper with it: coeliac disease (4 of 55 cases in the case collection), Crohn's disease, ulcerative colitis, cystic fibrosis and short bowel syndrome. There are no percentages for these. If you have one of these diagnoses and are anaemic despite taking iron, have your copper measured too. There are three rarer routes: artificial nutrition without added copper, which according to the MSD Manual is the one true case of inadequate intake in adults; premature babies under 1,500 g, whose stores weren't filled in the last trimester of pregnancy; and Menkes disease, a genetic defect in around one in 100,000 to 250,000 newborns, which has nothing to do with acquired deficiency.
03 Understand

How copper works in the body

Three stops from your plate to the nerve sheath. Once you know them, you'll understand why zinc can become a trap, why iron can't get into your blood without copper, and why the liver decides everything.

1

Absorption in the duodenum

Copper from nuts, grains, cocoa or meat is absorbed just past the stomach: one transporter (CTR1) pulls it into the gut cell, a second (ATP7A) passes it on into the blood. When intake is low, the body absorbs more than half; when intake is high, only a fifth. Zinc competes at the same spot: in a high dose, it makes the gut cell produce a binding protein that holds on to copper until the cell is shed.

2

The liver stores and distributes

Almost all copper reaches the liver via the portal vein. The liver holds the store, around 100 mg in the whole body, builds copper into the transport protein caeruloplasmin, which carries about 90% of the copper in your blood, and removes any excess via the bile, not the kidneys. If the exit is blocked by a genetic fault (Wilson's disease), copper builds up; if the supply runs out, the body lives off its reserves for months before a deficiency becomes visible.

3

Effects: iron, energy, nerves, pigment

Copper sits at the core of a handful of enzymes. Caeruloplasmin and hephaestin make iron ready for transport; without them, iron gets stuck in the gut cell and your blood runs low. Cytochrome c oxidase produces energy, superoxide dismutase catches free radicals, lysyl oxidase cross-links collagen, tyrosinase colours skin and hair, and diamine oxidase breaks down histamine. In the spinal cord, copper keeps the insulating layer around the nerves intact.

04 Diagnosis

Copper deficiency test: blood values and what they mean

Copper deficiency is diagnosed through your blood, using two values that belong together: serum copper and caeruloplasmin, plus a blood count. The test is worth doing if you have anaemia with neutropenia that doesn't respond to iron, after any stomach or bowel surgery, while taking high-dose zinc, and for any B12-like nerve symptoms with a normal B12 level.

Serum copper: the standard value

Serum copper is the standard test, measured in micrograms per decilitre (multiply by 0.157 to get µmol/l), and the ranges differ by sex and hormone status: a German lab gives 68 to 169 µg/dl for women, 100 to 200 on the pill or during pregnancy, and 56 to 111 for men. The obesity guideline sets the deficiency threshold after stomach surgery at below 75 µg/dl. The catch: the value rises with any inflammation, with oestrogen and in pregnancy, because 90% of your copper is bound to caeruloplasmin, an acute-phase protein. So a "normal" value during an infection or on the pill doesn't reliably rule out a deficiency.
Blood draw at the GP surgery: serum copper and ceruloplasmin are measured from a normal blood sample
Two values, one sample: serum copper and ceruloplasmin should be read together, along with blood count, ferritin and B12. A single value tells you little.

Caeruloplasmin: what the value tells you

Caeruloplasmin is the protein that transports copper in your blood and makes iron usable. Your liver produces more of it when copper is available and when your body is inflamed. It is low in copper deficiency, Menkes disease, protein deficiency and Wilson's disease, where it's usually below 0.15 g/l because copper isn't built into the protein even though the body is overloaded with it. It is high with infections, rheumatism, bile congestion, in pregnancy and on the pill. A finding of "copper deficiency" only stands when serum copper and caeruloplasmin are both low and your blood count fits.
At a glance

Which test tells you what

The tests used when copper deficiency is suspected, with German lab ranges. The range on your own results is what counts.

What's measuredNormal rangeWhat it tells you
Serum copperTotal copper in the blood, 90% bound to ceruloplasminWomen 68 to 169, on hormones 100 to 200, men 56 to 111 µg/dlStandard test; falsely high with inflammation, the pill or pregnancy; after stomach surgery, deficiency is below 75 µg/dl
CeruloplasminTransport protein from the liver, acute-phase proteinVaries by lab, Wilson's usually below 0.15 g/lAlways read together with serum copper; low in deficiency, Menkes and Wilson's; high with inflammation and oestrogen
Blood countHaemoglobin, red cells, neutrophilsHb women from 12, men from 13 g/dlShows the consequence: anaemia plus neutropenia; unspecific, but the first value to recover on copper
Ferritin and serum ironIron stores and iron in the bloodFerritin roughly 15 to 300 ng/ml, varies by labThe pattern is what counts: normal to high ferritin with low serum iron argues against iron deficiency and for copper
Vitamin B12 and holo-TCB12 status, to rule it outVaries by labEssential with nerve symptoms: if B12 and folate are normal, copper is the next question
MRI of the spinal cordSignal in the dorsal columns of the cervical and thoracic spineNo abnormalitiesAbnormal in 47% of myelopathy cases, can't be told apart from B12 deficiency; supports, doesn't prove
Copper in 24-hour urineCopper excreted through the kidneysVaries by labStandard when Wilson's disease is suspected (raised); hardly studied for deficiency itself, because copper leaves the body via the bile
Hair analysis, home testCopper content in the hairNo recognised rangeNot reliable: documented false-positive deficiency with a normal blood value; not a basis for supplements

Serum copper according to bioscientia (ICP-MS, as of 23 September 2026), caeruloplasmin according to Labor Gärtner, deficiency threshold according to ASMBS 2016, MRI according to Jaiser/Winston 2010, hair analysis according to the lab comparison study in the sources. Haemoglobin and ferritin are reference values.

Hair analysis and how to tell copper deficiency apart from iron, B12 and bone marrow problems

We advise against hair analyses sent by post: in a Korean study, one of three labs diagnosed a copper deficiency from a healthy man's hair sample, despite normal blood values. Three conditions look similar to copper deficiency, and lab values tell them apart. Iron deficiency: ferritin is low, whereas in copper deficiency it's normal or high; in one case report it rose from 53 to 228 ng/ml four weeks after copper was given. B12 deficiency: the same nerve symptoms, but B12 and holotranscobalamin are normal, so measure copper instead of injecting B12 “just in case”. Myelodysplastic syndrome: similar-looking bone marrow, but on copper the blood count normalises within weeks.
Before the test

Mention anything that shifts the result: the pill, pregnancy, a current infection, zinc supplements and any stomach or bowel surgery, even years ago. Ask for the full panel rather than a single value: serum copper, ceruloplasmin, full blood count, ferritin, vitamin B12.

05 Treatment

Correcting copper deficiency: what really helps

Copper deficiency is treatable, and the rule is: remove the cause first, then give copper, and do it early. With zinc, that means stopping the supplement and switching your denture adhesive; after stomach surgery, restarting the multivitamin; with a bowel disease, treating the underlying condition. There's no German guideline; treatment relies on the American obesity guideline (ASMBS 2016), the MSD Manual and the large case collections.

Taking copper: when it makes sense and what dose

Without a diagnosis: don't. The BfR (German Federal Institute for Risk Assessment) considers the population sufficiently supplied, sees no point in supplements for healthy people and caps them at 1 mg per daily dose, and at zero for children. For a confirmed deficiency, the ASMBS recommends 3 to 8 mg a day orally as gluconate or sulphate, or with nerve symptoms 2 to 4 mg as an infusion over six days, followed by checks every three months, under medical supervision. There's no expert recommendation on time of day or magnesium; the only thing that's proven is not to take high-dose zinc at the same time.

If you don't respond to iron, you often just get more iron. The better next step is to measure copper and ceruloplasmin, especially after stomach surgery or while taking zinc supplements. A blood count that recovers within a few weeks on copper tells you more than any hair analysis.

Joerg Hauke, Nutrition expert, technical review of this article

How long does it take to correct a copper deficiency?

The blood count takes weeks, the nerves take months, and the nerves don't fully recover. In case reports, white blood cells normalised within 9 to 16 days, and the anaemia cleared up completely over one to three months, “quickly and completely”, as the case collection puts it. Of 47 people affected with myelopathy, 49% improved on copper and 51% stayed stable; a complete recovery was not reported in any case. Treatment reliably stops the progression, but rarely reverses what's already damaged. So don't wait if you get tingling after stomach surgery or while taking zinc.

Copper overdose and Wilson's disease: when is it too much?

The safe upper limit is 5 mg a day from all sources (EU committee, confirmed by EFSA in 2023); for supplements, the BfR recommends 1 mg. Acutely, around 10 mg in one go irritates the stomach, mostly from uncoated copper vessels. Liver provides around 15 mg per 100 g: once a week, not every day. The opposite of deficiency is Wilson's disease: a defect in the ATP7B transporter makes copper build up in the liver and brain, causing liver damage, tremors and a copper ring in the eye; it affects roughly 1 in 30,000 to 1 in 20,000 people and is treated for life with chelating agents or high-dose zinc, never on your own.
06 Nutrition

Copper-rich foods: where the most copper is

The highest levels per 100 g are in offal, nuts and seeds, cocoa and shellfish; but according to the BfR, the biggest contribution to supply comes from cereals, bread, potatoes and pulses, because we eat so much of them. The bars show the top 10 per 100 g, as served (USDA, cross-checked for 17 foods against the German Federal Food Code). One warning upfront: liver provides three times the upper limit in 100 g, so have it once a week, and not at all during pregnancy.

Copper per 100 g: top 10 plant-based and animal-based

  1. Sesame seeds (whole): 4.08 mg
  2. Cocoa powder (unsweetened): 3.79 mg
  3. Cashew nuts (roasted): 2.22 mg
  4. Sunflower seeds (roasted): 1.83 mg
  5. Dark chocolate 70–85%: 1.77 mg
  6. Hazelnuts: 1.75 mg
  7. Walnuts: 1.59 mg
  8. Pumpkin seeds: 1.34 mg
  9. Pistachios: 1.30 mg
  10. Flaxseed: 1.20 mg

USDA SR Legacy 2018, dry or roasted; flaxseed from the German Federal Food Code. In portions: 1 tbsp sesame 0.41 mg, 1 tbsp cocoa 0.38 mg, 30 g cashews 0.67 mg, 20 g dark chocolate 0.35 mg. Cooked pulses aren't in the ranking but contribute a lot in everyday eating: 150 g chickpeas 0.53 mg.

Which nuts are high in copper?

Cashews lead with 2.22 mg per 100 g, followed by Brazil nuts (1.74), hazelnuts (1.75), walnuts (1.59) and pistachios (1.30); almonds provide 1.10, peanuts 0.43 mg. In portions: 30 g of cashews give you 0.67 mg, two thirds of your daily requirement, 30 g of hazelnuts 0.53 mg, 10 g of sesame seeds 0.41 mg, 20 g of pumpkin seeds 0.27 mg. Roasting makes no difference. If you eat a handful of nuts or a spoonful of seeds every day, copper is sorted, no liver needed. Fruit hardly helps here: dates 0.36 mg, avocado 0.19, banana 0.08, apple 0.03 mg per 100 g.
Interactive

How much copper is in …?

Values in mg per 100 g, as eaten. Traffic light: 0.5 mg and above is high, 0.15 to 0.49 is medium, anything below is low. Type in what's on your plate or choose a group.

  • Potato 0.17150 g = 0.25 mg, cooked, peeled (USDA)
  • Sweet potato 0.12150 g = 0.18 mg, cooked (BLS 4.0)
  • Carrot 0.0480 g = 0.04 mg, raw (USDA)
  • Onion 0.0450 g = 0.02 mg, raw (USDA)
  • Tomato 0.06100 g = 0.06 mg, raw (USDA)
  • Cucumber 0.04100 g = 0.04 mg, raw, with skin (USDA)
  • Red pepper 0.02100 g = 0.02 mg, raw (USDA)
  • Broccoli 0.06150 g = 0.09 mg, cooked, drained (USDA)
  • Kale 0.07150 g = 0.10 mg, cooked, drained (USDA)
  • Spinach 0.17150 g = 0.26 mg, cooked, drained (USDA)
  • Brussels sprouts 0.08150 g = 0.12 mg, cooked, drained (USDA)
  • Cauliflower 0.02150 g = 0.03 mg, cooked, drained (USDA)
  • White cabbage 0.02150 g = 0.03 mg, cooked, drained (USDA)
  • Red cabbage 0.02100 g = 0.02 mg, raw (USDA)
  • Celery 0.0450 g = 0.02 mg, raw (USDA)
  • Leek 0.12100 g = 0.12 mg, raw (USDA)
  • Kohlrabi 0.13100 g = 0.13 mg, cooked, drained (USDA)
  • Aubergine 0.06100 g = 0.06 mg, cooked, drained (USDA)
  • Sweetcorn 0.05100 g = 0.05 mg, cooked, drained (USDA)
  • Beetroot 0.07100 g = 0.07 mg, cooked, drained (USDA)
  • Radish 0.0550 g = 0.03 mg, raw (USDA)
  • Lettuce/cos lettuce 0.0550 g = 0.02 mg, raw (USDA)
  • Rocket 0.0820 g = 0.01 mg, raw (USDA)
  • Lamb's lettuce 0.1350 g = 0.06 mg, raw (BLS 4.0)
  • Asparagus 0.17150 g = 0.25 mg, cooked, drained (USDA)
  • Garlic 0.305 g = 0.01 mg, raw (USDA)
  • Button mushroom 0.3280 g = 0.25 mg, raw (USDA)
  • Shiitake mushroom 0.9080 g = 0.72 mg, cooked (USDA)
  • Banana 0.08120 g = 0.09 mg, raw (USDA)
  • Apple with skin 0.03150 g = 0.04 mg, raw, with skin (USDA)
  • Pear 0.08150 g = 0.12 mg, raw (USDA)
  • Orange 0.04180 g = 0.08 mg, raw (USDA)
  • Strawberry 0.05150 g = 0.07 mg, raw (USDA)
  • Grapes 0.13100 g = 0.13 mg, raw (USDA)
  • Watermelon 0.04200 g = 0.08 mg, raw (USDA)
  • Pineapple, fresh 0.11150 g = 0.17 mg, raw (USDA)
  • Plum 0.06100 g = 0.06 mg, raw (USDA)
  • Cherry, sweet 0.06100 g = 0.06 mg, raw (USDA)
  • Fig 0.0780 g = 0.06 mg, raw (USDA)
  • Cranberry 0.0650 g = 0.03 mg, raw (USDA)
  • Avocado 0.1970 g = 0.13 mg, raw (USDA); BLS gives 0.39 mg, depending on variety
  • Kiwi 0.1375 g = 0.10 mg, raw (USDA)
  • Mango 0.11150 g = 0.17 mg, raw (USDA)
  • Date Medjool 0.3640 g = 0.14 mg, dried (USDA)
  • Raisins 0.3030 g = 0.09 mg, dried (USDA)
  • Chickpeas 0.35150 g = 0.53 mg, cooked (USDA)
  • Lentils 0.25150 g = 0.38 mg, cooked (USDA)
  • Green peas 0.17150 g = 0.26 mg, cooked, drained (USDA)
  • Soybeans, mature 0.41150 g = 0.61 mg, cooked (USDA)
  • Kidney beans 0.22150 g = 0.32 mg, cooked (USDA)
  • Black beans 0.21150 g = 0.31 mg, cooked (USDA)
  • White beans cannellini 0.29150 g = 0.43 mg, cooked (USDA)
  • Peanuts, roasted 0.4330 g = 0.13 mg, dry-roasted (USDA)
  • Peanut butter 0.5820 g = 0.12 mg (USDA)
  • Mangetout 0.08100 g = 0.08 mg, cooked, drained (USDA)
  • Rolled oats 0.3940 g = 0.16 mg, dry, uncooked (USDA)
  • Wholemeal bread wheat 0.2350 g = 0.11 mg, baked (USDA)
  • Wholemeal rye bread 0.1750 g = 0.09 mg, baked (BLS 4.0)
  • White bread 0.1050 g = 0.05 mg, baked (USDA)
  • Pasta, white 0.2980 g = 0.23 mg, dry, uncooked (USDA)
  • White rice 0.07150 g = 0.10 mg, cooked (USDA)
  • Brown rice wholegrain rice 0.11150 g = 0.16 mg, cooked (USDA)
  • Quinoa 0.19150 g = 0.29 mg, cooked (USDA)
  • Buckwheat groats 0.15150 g = 0.22 mg, toasted, cooked (USDA)
  • Barley pearl barley 0.10150 g = 0.16 mg, cooked (USDA)
  • Millet 0.16150 g = 0.24 mg, cooked (USDA)
  • Amaranth 0.15150 g = 0.22 mg, cooked (USDA)
  • Spelt wholegrain 0.21150 g = 0.32 mg, cooked (USDA)
  • Bulgur 0.07150 g = 0.11 mg, cooked (USDA)
  • Couscous 0.04150 g = 0.06 mg, cooked (USDA)
  • Cashews 2.2230 g = 0.67 mg, dry-roasted, unsalted (USDA)
  • Sunflower seeds 1.8320 g = 0.37 mg, dry-roasted, unsalted (USDA)
  • Pumpkin seeds 1.3420 g = 0.27 mg, dried (USDA)
  • Sesame seeds 4.0810 g = 0.41 mg, whole, dried (USDA)
  • Almonds 1.1030 g = 0.33 mg, dry-roasted, unsalted (USDA)
  • Walnuts 1.5930 g = 0.48 mg (USDA)
  • Hazelnuts 1.7530 g = 0.53 mg (USDA)
  • Pecans 1.2030 g = 0.36 mg (USDA)
  • Pistachios 1.3030 g = 0.39 mg, raw (USDA)
  • Flaxseeds 1.2010 g = 0.12 mg (BLS 4.0)
  • Coconut flesh, dried 0.8020 g = 0.16 mg, dried, unsweetened (USDA)
  • Brazil nuts 1.7420 g = 0.35 mg, dried (USDA)
  • Macadamia nuts 0.5730 g = 0.17 mg, dry-roasted, unsalted (USDA)
  • Tahini sesame paste 1.6115 g = 0.24 mg (USDA)
  • Beef mince 90% lean 0.09120 g = 0.11 mg, fried (USDA)
  • Beef roulade/roast 0.10120 g = 0.12 mg, cooked (BLS 4.0)
  • Beef topside round 0.12120 g = 0.14 mg, grilled (USDA)
  • Pork loin chop 0.12120 g = 0.14 mg, pan-fried (USDA)
  • Chicken breast 0.03120 g = 0.04 mg, roasted (BLS 4.0)
  • Chicken, dark meat 0.09120 g = 0.11 mg, roasted (USDA)
  • Turkey breast 0.06120 g = 0.08 mg, roasted (USDA)
  • Lamb leg 0.19120 g = 0.23 mg, roasted (USDA)
  • Veal shoulder 0.17120 g = 0.20 mg, braised (USDA)
  • Beef liver 14.6100 g = 14.6 mg, pan-fried (USDA); above the upper limit of 5 mg per day, no more than once a week, pregnant women should avoid liver
  • Calf's liver 15.1100 g = 15.1 mg, pan-fried (USDA); above the upper limit of 5 mg per day, no more than once a week, pregnant women should avoid liver
  • Lamb's liver 9.83100 g = 9.83 mg, pan-fried (USDA); above the upper limit of 5 mg per day, no more than once a week, pregnant women should avoid liver
  • Pork liver 0.63100 g = 0.63 mg, braised (USDA)
  • Chicken liver 0.54100 g = 0.54 mg, pan-fried (USDA)
  • Beef kidney 0.56100 g = 0.56 mg, cooked (USDA)
  • Pork kidney 0.68100 g = 0.68 mg, pan-fried (USDA)
  • Veal sweetbread 5.10100 g = 5.10 mg, boiled (USDA)
  • Salmon, Atlantic wild-caught 0.32120 g = 0.39 mg, cooked (USDA)
  • Salmon, Atlantic farmed 0.05120 g = 0.06 mg, cooked (USDA)
  • Tuna, light, in oil tinned 0.07100 g = 0.07 mg, drained (USDA)
  • Herring, Atlantic 0.12100 g = 0.12 mg, cooked (USDA)
  • Sardine, Atlantic, in oil tinned 0.19100 g = 0.19 mg, drained, with bones (USDA)
  • Cod 0.04120 g = 0.04 mg, cooked (USDA)
  • Prawns shrimp 0.38100 g = 0.38 mg, cooked (USDA)
  • Lobster 1.55150 g = 2.33 mg, cooked (USDA)
  • Alaskan king crab 1.18100 g = 1.18 mg, cooked (USDA)
  • Blue crab 0.81100 g = 0.81 mg, cooked (USDA)
  • Squid calamari 2.11100 g = 2.11 mg, pan-fried (USDA)
  • Mussel 0.15150 g = 0.22 mg, cooked (USDA)
  • Clam 0.69100 g = 0.69 mg, cooked (USDA)
  • Oyster 5.7190 g = 5.14 mg, cooked, US oyster (USDA); European oyster only 1.0 to 1.3 mg according to BLS
  • Whole milk 3.5% fat 0.03200 g = 0.05 mg, pasteurised (USDA)
  • Plain yoghurt whole milk 0.01150 g = 0.01 mg, 3.5% fat (USDA)
  • Quark, low-fat 0.02200 g = 0.04 mg, < 10% fat in dry matter (BLS 4.0)
  • Gouda 0.0430 g = 0.01 mg, 48% fat in dry matter (USDA)
  • Cheddar 0.0430 g = 0.01 mg, mature, sliced (USDA)
  • Emmental/Swiss cheese 0.0530 g = 0.01 mg (USDA)
  • Parmesan 0.0420 g = 0.01 mg, grated (USDA)
  • Mozzarella 0.0330 g = 0.01 mg, part-skim (USDA)
  • Goat's cheese 0.7330 g = 0.22 mg, soft (USDA)
  • Egg, whole 0.0760 g = 0.04 mg, cooked (poached) (USDA)
  • Egg yolk 0.0817 g = 0.01 mg, raw (USDA)
  • Egg white 0.0233 g = 0.01 mg, raw (BLS 4.0)
  • Cocoa powder, unsweetened 3.7910 g = 0.38 mg, powder (USDA)
  • Dark chocolate, 70-85% cocoa 1.7720 g = 0.35 mg (USDA)
  • Dark chocolate, 60-69% cocoa 1.2520 g = 0.25 mg (USDA)
  • Dark chocolate, 45-59% cocoa 1.0320 g = 0.21 mg (USDA)
  • Milk chocolate 0.4920 g = 0.10 mg (USDA)
  • Baking chocolate, unsweetened 3.2310 g = 0.32 mg (USDA)
  • Coffee, brewed filter coffee 0.00200 g = 0.00 mg, brewed (USDA)
  • Coffee, instant, prepared 0.01200 g = 0.02 mg, prepared with water (USDA)
  • Black tea, brewed 0.01200 g = 0.02 mg, brewed (USDA)
  • Green tea, brewed 0.01200 g = 0.01 mg, brewed (USDA)
  • Red wine 0.01150 g = 0.02 mg (USDA)
  • White wine 0.00150 g = 0.01 mg (USDA)
  • Beer, pale lager 0.04330 g = 0.13 mg (BLS 4.0)
  • Beer, dark 0.01330 g = 0.02 mg (BLS 4.0)
  • Cocoa drink, instant powder, sweetened 1.8215 g = 0.27 mg, powder (USDA)
  • Tofu, plain 0.38100 g = 0.38 mg, raw, firm, with calcium sulphate (USDA)
  • Tofu, fried 0.37100 g = 0.37 mg, pan-fried without fat (BLS 4.0)
  • Silken tofu 0.19100 g = 0.19 mg, raw (BLS 4.0)
  • Soy flour, defatted 4.0715 g = 0.61 mg, defatted (USDA)
  • Soy protein powder 2.6230 g = 0.79 mg, powder (USDA)
  • Cashew-based cheese alternative, vegan 1.4730 g = 0.44 mg, calculated from recipe (BLS 4.0)
  • Falafel chickpea balls 0.34100 g = 0.34 mg, deep-fried (BLS 4.0)
  • Hummus chickpea purée 0.3230 g = 0.10 mg (BLS 4.0)
  • Saturo drinkable meal 400 ml 0.12–0.22one bottle = 0.50 mg (Natural), 0.51 mg (Cappuccino, Vanilla, Strawberry, Banana) or 0.89 mg (Cocoa); nutrition table for each flavour
Source for each entry in brackets: USDA FoodData Central SR Legacy 2018 or the German Federal Food Code (Bundeslebensmittelschlüssel) 4.0 (2025). Values are rounded. Variety and preparation change the content, by a factor of two to three for liver and avocado. Liver: once a week, not daily.

Cocoa and chocolate: the darker, the more

The higher the cocoa content, the more copper: cocoa powder contains 3.79 mg per 100 g, so one tablespoon has 0.38 mg. Dark chocolate with 70 to 85% brings 1.77 mg, milk chocolate 0.49 mg; four squares of dark chocolate provide 0.35 mg, milk chocolate 0.10 mg, with twice as much sugar. That's why the Cocoa flavour of our drinkable meal contains more copper than the others. On absorption: the only things proven to slow it are zinc in high doses, molybdenum in very high doses and phytate from wholegrains, which still comes out ahead overall; there's no evidence for vitamin C, calcium and acid blockers, while protein-rich meals help.
Copper-rich foods on light stone: cashews, sesame, hazelnuts, walnuts, pumpkin seeds, dark chocolate, cocoa powder, chickpeas, lentils, oats and shiitake
Nuts, seeds, cocoa and pulses: if you eat from this selection every day, you'll cover your copper needs without ever having to think about liver.

Copper in everyday life: drinkable meals

On days without nuts, wholegrains and pulses, a drinkable meal with fixed nutrient amounts is an easy way to plan your intake: one bottle of Saturo provides, depending on the flavour, 0.50 to 0.89 mg copper, or 50 to 89% of the reference amount, with Cocoa giving the most. On top of that, 2.6 to 3.3 mg zinc, a ratio of around 4 to 5 to 1, which is kinder to your copper levels than the 8 to 15 to 1 in the obesity guideline. Approved EU claims: copper contributes to normal iron transport in the body, to the normal functioning of the nervous system and to normal hair pigmentation. If you have a confirmed deficiency, this doesn't replace treatment.
Ready-to-Drink 6 x 400 ml
From the Saturo range

Drinkable meal: a complete meal in a bottle

26 vitamins and minerals, including copper, zinc and iron. Copper contributes to normal iron transport in the body and to the normal functioning of the nervous system. Reference amount for copper: 1 mg per day (NRV). Doesn't replace treatment for a confirmed deficiency.

26Vitamins & minerals
36 gProtein
400kcal
0.89 mgCopper per bottle89% of the reference amount
Choose a flavour
€4,39per meal
Drinkable meal · Cocoa€4,39 per meal ·
07 Special cases

Copper deficiency in special situations

After bariatric surgery: the supplement plan

After gastric bypass or biliopancreatic diversion, the ASMBS says a multivitamin should contain 2 mg copper a day; after a gastric sleeve or gastric band, 1 mg, with zinc and copper in a ratio of 8 to 15 to 1. Zinc-only supplements without copper are the classic mistake after surgery. Copper belongs in every follow-up blood test, because in the case series the average gap between surgery and nerve symptoms was eleven years. If you've let your follow-up slip, catch up with this list: blood count, copper, caeruloplasmin, zinc, iron status, B12, vitamin D.
Woman with a small portion and a pill tub in the kitchen: after stomach surgery, a multivitamin with copper becomes part of everyday life for good
Small portions, supplemented for life: after bypass or diversion surgery, the professional society recommends 2 mg copper a day in a multivitamin, in a ratio of 8 to 15 to 1 with zinc.

Pregnancy, the pill and the copper coil

Under oestrogen, serum copper rises: by 40 to 70% in pregnancy, a bit less on the pill. German labs give a separate range for this (100 to 200 µg/dl). A high value in pregnancy is normal, while a “normal” one on the pill can be borderline. Needs rise slightly to 1.5 mg (EFSA); pregnant women should avoid liver because of the vitamin A. The copper coil is neither a copper source nor a poisoning risk: of twelve studies, eight found no rise in blood copper and four did. If you have one and are getting your copper measured, mention it anyway.

Infants, tap water and copper pipes

For infants, the issue isn't too little copper but too much: copper is the material of the drinking water pipes in 44% of German households, and the more acidic and soft the water is, and the longer it stands, the more dissolves out of the pipes. The German Drinking Water Ordinance limits copper to 2 mg per litre, designed for children up to two years old; for adults, 5 mg over the years is harmless. The rule: let water that has stood overnight run for a moment, and never use hot tap water for baby food. Premature babies under 1,500 g are the exception, at risk of too little, and their food is supplemented.

Vegan: not a nutrient of concern

Eating vegan doesn't raise your copper risk, quite the opposite. In the EPIC-Oxford cohort of 30,251 people, vegans had the highest copper intake of all groups, because grains, pulses, nuts and cocoa are the most copper-rich plant groups. The German NuEva study found no difference in either intake or serum copper; 7.5% of vegans were below the reference range compared with 5%, which isn't statistically significant. In children, the VeChi-Youth study showed less zinc but more copper. If you eat vegan and supplement zinc, keep an eye on the 25 mg limit; for copper, you don't need to do more than that.
08 Look it up

Frequently asked questions about copper deficiency

How do you notice a copper deficiency?

Through anaemia that doesn't respond to iron (tiredness, paleness with normal ferritin), often with infections because of low white blood cell counts, and through nerve symptoms such as tingling in the feet and an unsteady gait. It's rare in healthy people, and a manganese deficiency is even rarer. Almost always, stomach surgery, too much zinc or a bowel condition is behind it.

Can copper deficiency lead to iron deficiency?

On impaired iron utilisation: caeruloplasmin and hephaestin need copper to get iron into the blood. Without copper, iron stays trapped in the gut cells and stores, ferritin is normal or high, and the anaemia stays despite iron supplements. In one case report, ferritin rose from 53 to 228 ng/ml in four weeks on copper.

How long does it take to correct a copper deficiency?

White blood cells recover in 9 to 16 days, and the anaemia clears fully within one to three months. Nerves take months and don't fully recover: around half improve, the other half stay stable. After that, get checked every three months. After a bypass or diversion, you take the copper supplement for life.

Can you take copper and zinc at the same time?

Yes, that's the whole point of combination supplements: the obesity guideline recommends 8 to 15 mg of zinc per 1 mg of copper. If you only take zinc, stay under 25 mg a day and you don't need extra copper. There's no expert recommendation for spacing them an hour apart; it only gets critical above 50 mg of zinc long term.

How much copper does a woman need per day?

1 to 1.5 mg, just like a man; the DGE doesn't differentiate by sex. The EFSA gives 1.3 mg for women and 1.5 mg for pregnant and breastfeeding women. A handful of cashews (0.67 mg) and a portion of lentils (0.38 mg) cover that. On the pill and during pregnancy, the blood level rises on its own.

What is copper called in a blood test?

Copper isn't part of a standard blood count, so you have to request it separately: "serum copper" (Cu, in µg/dl) and "caeruloplasmin", the transport protein. The two should be read together. Indirectly, a deficiency shows up in the blood count as low haemoglobin with few neutrophils and normal ferritin. Reference range: women 68 to 169, men 56 to 111 µg/dl.

Can copper reverse grey hair?

No, there's no study on that. The only thing proven is that people who go grey early have slightly lower copper levels on average (2020 meta-analysis). There's no study in which people took copper and their hair regained its colour. If you're not deficient and you take copper anyway, you risk hitting the upper limit of 5 mg and gain nothing.

Is copper helpful for histamine intolerance?

Copper is a building block of diamine oxidase (DAO), which breaks down histamine in the gut, alongside vitamin B6, vitamin C and zinc. There's no study showing that copper alone eases symptoms of histamine intolerance. Copper only makes sense if you have a proven deficiency; if you're well supplied, more copper won't improve your DAO.

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Gregor Aßlaber
Gregor AßlaberAuthor · Editor, Saturo

Has been writing for Saturo since 2019 about nutrition, nutrients and how to get good nutrient supply to work in everyday life.

Joerg Hauke
Joerg HaukeFachliche Prüfung · Nutrition expert

Hat diesen Artikel am 24. September 2026 auf fachliche Richtigkeit geprüft. This content is no substitute for medical advice.

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