The recommended daily intake of copper varies depending on age and life stage, as detailed by the National Institutes of Health. Here's a breakdown:
Recommended Daily Copper Intake
The following table outlines the recommended daily amounts of copper for different age groups and conditions, based on the NIH Office of Dietary Supplements information.
| Life Stage | Recommended Amount |
|---|---|
| Children 9–13 years | 700 mcg |
| Teens 14–18 years | 890 mcg |
| Adults 19 years and older | 900 mcg |
| Pregnant teens and women | 1,000 mcg |
Understanding Micrograms (mcg)
- It is important to note that these amounts are measured in micrograms (mcg).
- One microgram is one millionth of a gram.
Why is Copper Important?
Copper is a vital trace mineral needed for various bodily functions:
- Energy production: Copper helps produce energy within cells.
- Connective tissue: It aids in forming collagen and elastin.
- Nerve function: Copper plays a role in nerve transmission.
- Iron metabolism: It assists with iron absorption.
- Antioxidant: Copper is part of an antioxidant enzyme.
Getting Enough Copper
Most people get enough copper from a balanced diet. Good dietary sources of copper include:
- Shellfish
- Nuts and Seeds
- Organ meats
- Whole grains
- Legumes
Practical Insights:
- Dietary Variations: Individual copper needs can vary based on factors such as diet, health conditions, and medication use. If you are concerned about your intake, consult a healthcare professional or registered dietitian.
- Supplementation: Copper supplements should only be taken if recommended by a healthcare provider, as excessive intake can be harmful.
- Pregnancy: Pregnant women have an increased copper requirement to support the developing fetus.
