Vitamin & Mineral Guide: Copper

Helps build red blood cells, transport iron and make connective tissue; keeps immune system, nerves and blood vessels healthy; removes free radicals, holds down cholesterol levels and keeps blood clots from forming.

How Much: RDA = 900 mcg daily for adults.

Too Much: UL = 10,000 mcg.

Too Little: Rare; anemia and osteoporosis.

Foods: Organ mats, seafood, cashews, semisweet chocolate, peanut butter, lentils and mushrooms.

Interactions: High levels of zinc, iron and possibly vitamin C.

Research Note: Although copper does have anti-inflammatory properties, and has shown benefit for reducing heart disease and Alzheimer’s disease, there currently is no research to support dietary copper or supplements as a treatment for arthritis.