Copper

Copper helps:

• produce red and white blood cells
• trigger the release of iron to form haemoglobin, the substance that carries oxygen around the body

It's also thought to be important for infant growth, brain development, the immune system and strong bones.

Good sources of copper

Good sources of copper include:

• nuts
• shellfish
• offal

How much copper do I need?

Adults aged 19 to 64 need 1.2mg of copper a day.

You should be able to get all the copper you need from your daily diet.

What happens if I take too much copper?

Taking high doses of copper could cause:

• stomach pain
• sickness
• diarrhoea
• damage to the liver and kidneys (if taken for a long time)

What does the Department of Health and Social Care advise?

You should be able to get all the copper you need by eating a varied and balanced diet.

If you take copper supplements, do not take too much as this could be harmful.

Having 10mg or less a day of copper supplements is unlikely to cause any harm.New paragraph