How much copper do adults need?

Adults need 900 micrograms a day (US, NIH). In the UK: 1.2 milligrams a day (NHS).

Which foods have copper?

Shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole grains, dark chocolate.

Copper: what it does and how much you need

Copper helps make energy, connective tissue and blood vessels, and supports the immune and nervous systems. Adults need 900 micrograms a day, and the upper limit is 10,000 micrograms (10 milligrams) a day.

Checked 28 September 2026 with Supplement Check's data from the NIH fact sheet and NHS guidance · Adults only

General information, not medical advice. Check with a doctor or pharmacist before taking a supplement, especially if you are pregnant or breastfeeding, take any medicine, or are under 18.

In the UK

In the UK, adults need 1.2 milligrams a day, and the NHS says up to 10 milligrams a day from food, water and supplements together is unlikely to cause harm.

How much you need and the upper limit

	US (NIH)	UK (NHS)
Adults need	900 micrograms a day	1.2 milligrams a day
Upper limit	10,000 micrograms (10 milligrams) a day	Up to 10 milligrams a day from food, water and supplements together

The UK figure is the amount the NHS says is unlikely to cause harm. Figures are for adults.

Food sources

Shellfish
Seeds and nuts
Organ meats
Wheat-bran cereals
Whole grains
Dark chocolate

Dose questions

Is 2 mg of copper a day safe?

Quick answers

What does copper do?: Copper helps make energy, connective tissue and blood vessels, and supports the immune and nervous systems.
How much copper do adults need?: Adults need 900 micrograms a day (US, NIH). In the UK: 1.2 milligrams a day (NHS).
What is the upper limit for copper?: US: 10,000 micrograms (10 milligrams) a day. UK (NHS): up to 10 milligrams a day from food, water and supplements together is unlikely to cause harm.
Which foods have copper?: Shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole grains, dark chocolate.

Sources

NIH Office of Dietary Supplements fact sheet
https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
NHS vitamins and minerals guidance
https://www.nhs.uk/conditions/vitamins-and-minerals/others/

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