Recommended daily intake of copper
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Recommended Daily Intake of Copper: Guidelines and Key Findings
Dietary Reference Values and Adequate Intakes for Copper
Current recommendations for daily copper intake are based on observed intakes in healthy populations, as precise requirements are difficult to determine due to limited biomarkers and balance studies. For adults, the recommended adequate intake (AI) is 1.6 mg/day for men and 1.3 mg/day for women. For children, the AI ranges from 0.7 mg/day (ages 1–3) to 1.3 mg/day for boys and 1.1 mg/day for girls (ages 10–18). Pregnant and lactating women are advised to consume 1.5 mg/day to account for increased needs during these periods. For infants aged 7–11 months, the AI is 0.4 mg/day.
Copper Requirements and Bioavailability
Studies suggest that adult copper requirements generally fall between 1.5 and 2.0 mg/day, with some recommendations extending up to 2–3 mg/day. Diets high in zinc or fiber, or low in protein, may increase the risk of copper deficiency and raise the required intake. Intakes below 0.8 mg/day can lead to deficiency symptoms, while 2–3 mg/day is considered appropriate for most adults256.
Health-Based Guidance Values and Safety Limits
Copper is essential but can be harmful in excess. The acceptable daily intake (ADI) is set at 0.07 mg/kg body weight, which translates to about 5 mg/day for an average adult. Intakes at this level are not expected to cause copper retention or toxicity. The safe upper limit for average intake is set at 10–12 mg/day, with a reference intake of 0.9 mg/day and a minimum of 0.6–0.7 mg/day46.
Health Effects of Copper Intake
Most studies do not find a link between copper intake (within 0.6–3 mg/day) and increased risk of cardiovascular disease, cognitive decline, arthritis, or cancer. However, very low intakes (e.g., 0.38 mg/day) may impair immune function. Both deficiency and excess can be harmful, and even small changes in copper levels can affect health56.
Recent research shows that excessive copper intake may increase the risk of cardiovascular disease and mortality, especially at higher intake levels. A U-shaped relationship has been observed between copper intake and chronic kidney disease, with the lowest risk at intakes between 2.03 and 2.46 mg/day. Both low and high intakes are associated with increased risk, highlighting the importance of maintaining intake within the recommended range710.
Copper Intake and Bone Health
Low dietary copper intake is associated with lower bone mineral density in women, suggesting that adequate copper is important for bone health.
Conclusion
The recommended daily intake of copper for adults is generally 1.3–1.6 mg/day, with slightly higher needs during pregnancy and lactation. Intakes below 0.8 mg/day may lead to deficiency, while intakes above 5 mg/day are not recommended for long-term use due to potential toxicity. Both insufficient and excessive copper intake can negatively impact health, so maintaining intake within the recommended range is important for overall well-being124567910.
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