Copper is an essential trace mineral crucial for aiding in the formation of red blood cells, as well as helping with bone health and maintaining the proper functioning of the immune and nervous systems. It is possible to obtain enough copper from food sources. It is also safe to take a quality multivitamin that contains a small amount of copper and other minerals.
Multivitamins
Under ideal circumstances, everyone would be able to have his nutritional needs met by diet alone. A harried lifestyle, limited resources and certain medical conditions can all impact your ability to obtain the full amount of nutrients from the foods you eat. For this reason, a daily multivitamin can come in handy to ensure you do not fall short in your pursuit of balanced nutrient intake.
Natural Food Sources for Copper
Copper occurs naturally in whole grains, nuts, beans, potatoes, dark leafy vegetables, prunes, organ meats and shellfish. Some copper can also be found in cocoa and yeast. The recommended dietary allowance of copper is 900 mcg a day for both men and women. Pregnant and lactating women need more copper, 1,000 and 1,300 mcg, respectively.
Proper Dosage of Copper
If you have certain conditions, you may need more than the RDA of copper. If you have irritable bowel syndrome, for example, your body is unable to properly absorb copper and you may need supplementation. Discuss this with a medical professional, as a consistent lack of copper can cause anemia and osteoporosis.
Considerations
Copper can also render some prescription drugs ineffective and enhance the effect of others, the University of Maryland Medical Center cautions. If you are taking birth control pills or are using estrogen replacement therapy, your copper levels might become elevated from these treatments. In addition, if you mainly cook with copper cookware, you are absorbing additional copper since copper chemically reacts with food.
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