Low copper levels can cause weakness and fatigue, among other symptoms. You can get dietary copper from both plant- and animal-based sources.
Copper is an essential mineral that has many roles in the body.
It helps maintain a healthy metabolism, promotes strong and healthy bones and ensures your nervous system works properly.
While copper deficiency is rare, it seems that fewer people today are getting enough of the mineral. In fact, up to 25% of people in America and Canada may not be meeting the recommended copper intake.
Not consuming enough copper may eventually lead to deficiency, which can be dangerous.
Other causes of copper deficiency are celiac disease, surgeries affecting the digestive tract and consuming too much zinc, as zinc competes with copper to be absorbed.
Here are 9 signs and symptoms of copper deficiency.
Copper deficiency may be one of the many causes of fatigue and weakness.
Copper is essential for absorbing iron from the gut.
When copper levels are low, the body may absorb less iron. This can cause iron deficiency anemia, a condition in which the body is unable to carry enough oxygen to its tissues.
A lack of oxygen can make you weaker and feel tired more easily. Copper deficiency may cause anemia.
Additionally, cells use copper to generate adenosine triphosphate (ATP), the body’s main source of energy. This means copper deficiency could affect your energy levels, which again promotes fatigue and weakness.
Fortunately, eating a copper-rich diet can help fix anemia caused by copper deficiency.
SummaryCopper deficiency may cause iron deficiency anemia or compromise ATP production, resulting in weakness and fatigue. Fortunately, this can be reversed by increasing copper intake.
Osteoporosis is a condition characterized by weak and brittle bones.
It becomes more common with age and has been linked to copper deficiency.
For example, an
In a
SummaryCopper is involved in processes that help strengthen bone tissue. Copper deficiency may promote osteoporosis, a condition of hollow and porous bones.
Copper deficiency could make it harder to learn and remember.
That’s because copper plays an important role in brain function and development.
Copper is used by enzymes that help
Conversely, copper deficiency has been linked to diseases that
Interestingly, an older
SummaryCopper helps ensure optimal brain function and development. Consequently, copper deficiency could cause problems with learning and memory.
People with copper deficiency may feel more sensitive to cooler temperatures.
Copper, along with other minerals like zinc, helps maintain optimal thyroid gland function.
T3 and T4 levels of thyroid hormones are
Given that the thyroid gland helps regulate your
SummaryCopper helps ensure healthy thyroid hormone levels. These hormones help regulate your metabolism and body heat. As a result, copper deficiency could make you feel cold.
Hair color is also affected by the pigment melanin.
Given that low copper levels can affect melanin formation, copper deficiency
While there is some research on copper deficiency and melanin pigment formation, hardly any studies have looked at the link between copper deficiency and gray hair specifically. More human-based research in this area would help clarify the link between the two.
SummaryLike skin color, hair color is affected by melanin, which requires copper. This means copper deficiency may promote premature gray hair.
Vision loss is a serious condition that may occur with long-term copper deficiency.
Copper is used by many enzymes that help ensure the nervous system works properly. This means that copper deficiency can cause problems with the nervous system, including
It seems that vision loss due to copper deficiency is more common among people who have had surgery on their digestive tract, such as gastric bypass surgery. This is because these surgeries
While there is some evidence that vision loss caused by copper deficiency is reversible, other studies have shown
Copper deficiency is rare, as many foods contain a good amount of copper.
In addition, you only need a small amount of copper to meet the
The following foods are excellent
| Foods | Micrograms (mcg) | RDI |
| Beef liver, pan fried (3 ounces) | 12, 400 | 1,378% |
| Oysters, eastern, wild, cooked, 3 ounces | 4,850 | 539% |
| Baking chocolate, unsweetened, 1 ounce | 938 | 104% |
| Potatoes, cooked, flesh and skin, 1 medium potato | 675 | 75% |
| Mushrooms, shiitake, cooked, cut pieces, ½ cup | 650 | 72% |
| Cashew nuts, dry roasted, 1 ounce | 629 | 70% |
| Crab, Dungeness, cooked, 3 ounces | 624 | 69% |
| Sunflower seed kernels, toasted, ¼ cup | 615 | 68% |
| Turkey, giblets, simmered, 3 ounces | 588 | 65% |
| Chocolate, dark, 70%–85% cacao solids, 1 ounce | 501 | 56% |
| Tofu, raw, firm, ½ cup | 476 | 53% |
| Chickpeas, mature sees, ½ cup | 289 | 32% |
Simply eating some of these foods throughout the week should provide you with enough copper to maintain healthy blood levels.
It’s also worth noting that you can get some copper by simply drinking tap water, as copper is commonly found in pipes that deliver water to your home. That said, the amount of copper found in tap water is very small, so you should eat a variety of copper-rich foods.
SummaryCopper is found in many staple foods, which is why deficiency is rare. Eating a balanced diet should help you meet the recommended daily amount.
Copper deficiency is very rare, as many foods provide sufficient amounts of the mineral.
If you’re concerned about your copper levels, it’s best to speak with your doctor. They will see if you are at risk of copper deficiency and may test your blood copper levels.
Simply consuming a balanced diet should help you meet your daily copper needs.
Common signs and symptoms of copper deficiency include fatigue and weakness, weak and brittle bones, problems with memory and learning, difficulties walking, increased cold sensitivity, pale skin, premature gray hair, and vision loss.
Increasing copper intake should correct most of these signs and symptoms.
Sources
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Mosenia A, et al. (2024). Visual recovery in a patient with optic neuropathy secondary to copper deficiency.
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Shah AR, et al. (2014). Optic neuropathy associated with copper deficiency after gastric bypass surgery.
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Wei M, et al. (2022). Manganese, iron, copper, and selenium co-exposure and osteoporosis risk in Chinese adults.
Xu J, et al. (2017). Evidence for widespread, severe brain copper deficiency in Alzheimer’s dementia.
Zheng J, et al. (2014). Low serum levels of zinc, copper, and iron as risk factors for osteoporosis: A meta-analysis.