Copper for fertility

On this page

1. What is copper?
2. Function and how it works
3. Fertility benefits
4. Recommended daily dose
5. Food sources
6. Cautions and contraindications
7. My Fertility Guide
8. Related pages

1. What is copper?

Copper is an essential trace element that is found to be deficient in most people on a Western diet. It plays a fundamental role in oxygen and iron transportation, antioxidant defence, energy production and the breakdown of fat cells into usable energy. A deficiency of copper can cause anaemia, weight gain and fertility problems.

Reference ranges and recommended intakes vary from country to country — always interpret guidance against the recommendations of your own healthcare authority.

2. Function and how it works

Copper supports fertility through several mechanisms:

1. Iron transport. Copper is required to transport iron from the gut into the bloodstream and to incorporate it into haemoglobin. Even with adequate iron intake, copper deficiency leads to anaemia.
2. Fat metabolism. Copper helps break down fat cells, supporting healthy weight and metabolic function.
3. Antioxidant defence. Copper is part of superoxide dismutase (SOD), one of the body's master antioxidant enzymes that protects eggs and sperm.
4. Connective tissue. Copper is required for the cross-linking of collagen and elastin, supporting the strength of blood vessels, the uterine wall and skin.
5. Hormone synthesis. Copper is involved in the production of various hormones and neurotransmitters.

3. Fertility benefits

Copper is particularly relevant for women with anaemia who do not respond to iron supplementation alone, and for those struggling with weight management. Adequate copper supports the iron metabolism that builds the blood needed for a healthy menstrual cycle, uterine lining and pregnancy.

4. Recommended daily dose

I recommend a daily dose of 1–2 mg of copper, typically obtained as part of a good-quality prenatal supplement. The ratio of zinc to copper is important — high-dose zinc can deplete copper, so women taking zinc should ensure adequate copper intake.

5. Food sources

Copper is found in:

1. Nuts (especially cashews and Brazil nuts)
2. Wholegrain cereals
3. Dried prunes
4. Avocados
5. Artichokes
6. Radishes
7. Garlic
8. Mushrooms
9. Dark green vegetables
10. Shellfish (oysters, lobster)

6. Cautions and contraindications

1. Excessive copper without adequate zinc can disrupt the zinc:copper ratio — always supplement copper as part of a balanced multimineral.
2. People with Wilson's disease (a copper-storage disorder) should NOT supplement copper.
3. Avoid drinking water from corroded copper pipes.
4. Always consult with a fertility specialist or your doctor before starting any new supplement regime.

7. My Fertility Guide

8. Related pages

• Fertility supplements directory
• Iron — copper required for iron transport
• Zinc — balance with copper
• Vitamin C
• Folic acid