Copper | Absolutely everything You Need to Know
Copper is an essential trace mineral that is involved in a variety of biochemical processes in the body. It plays a role in energy production, iron metabolism, nerve function, and collagen synthesis, among other things. Although our bodies only need small amounts of copper, it is nonetheless important to include foods that contain this mineral in our diets. Some good sources of copper include dark leafy greens, legumes, nuts and seeds, shellfish, and whole grains.
There are many health benefits associated with getting enough copper in our diets. For example, it can help to prevent anemia, osteoporosis, and cardiovascular disease. Copper also has antimicrobial properties and can help to boost the immune system. Additionally, this mineral is important for fetal development and for the proper growth and development of infants and children.
People who do not get enough copper in their diets may experience symptoms such as fatigue, anemia, impaired immune function, and joint pain. Copper deficiency is relatively rare in developed countries but may be more common in developing countries and in people with certain medical conditions that impair absorption or increase excretion of this mineral. Some chronic diseases that may be associated with copper deficiency include celiac disease, Crohn’s.
To prevent deficiency, it is important to consume foods that are rich in copper, such as oysters, liver, whole grains, organ meats, and beans. The recommended dietary allowance for copper is 0.9-1.3 mg per day for adults.
What is Copper?
Copper is an essential mineral that is required for human health. Although it is present in many foods, the body only absorbs a small amount of copper each day. This mineral is involved in a number of important processes in the body, including energy production, neurotransmitter synthesis, and iron metabolism.
Copper also plays a role in antioxidant activity and helps to protect cells from damage. A lack of copper can lead to anemia, osteoporosis, and joint pain. Getting enough copper in the diet is essential for maintaining good health. Some good food sources of copper include oysters, beans, nuts, and dark chocolate.
Foods with copper
Foods that are high in copper include shellfish, nuts, seeds, beans, whole grains, and dark leafy greens. Though it is found in many foods, copper is not always well absorbed by the body. Here are some tips to help you make the most of your copper intake:
- Choose copper-rich foods that are also high in vitamin C. Vitamin C helps promote copper absorption. Good choices include citrus fruits, tomatoes, bell peppers, and broccoli.
- Eat copper-rich foods with foods that contain iron. Iron also helps promote copper absorption. Good combinations include beans with tomatoes or whole grains with dark leafy greens.
- Avoid taking large doses of zinc supplements. Zinc can interfere with copper absorption. If you take zinc supplements, be sure to also take a copper supplementation or eat copper-rich foods to maintain a healthy balance.
| Source | Milligrams (mcg) per 100g | |
|---|---|---|
 | Beef, liver | 12,400 mcg |
 | Oysters | 4,850 mcg |
 | Baking chocolate | 938 mcg |
 | Potatoes | 675 mcg |
 | Mushrooms, shiitake | 650 mcg |
 | Cashews | 629 mcg |
 | Crab | 624 mcg |
 | Sunflower seeds | 615 mcg |
 | Turkey | 588 mcg |
 | Dark chocolate | 501 mcg |
 | Tofu | 476 mcg |
| Chickpeas 289 mcg Millet 280 mcg Salmon 273 mcg Pasta, whole wheat 263 mcg Avocado, 219 mcg | Figs, dried 214 mcg Spinach, 157 mcg Asparagus, 149 mcg Seseame seeds, 147 mcg Turkey, 128 mcg | Tomatoes, 53 mcg Yogurt, Greek 42 mcg Milk, 27 mcg Apples, 17 mcg |
Copper dietary reference intakes
The Dietary Reference Intake (DRI) by the Food and Nutrition Board for copper are the following: For infants 0-6 months, the Adequate Intake (AI) is 220 micrograms per day (mcg/day). For 7-12 months, the AI is 340 mcg/day. For children 1-3 years, the Recommended Dietary Allowance (RDA) is 440 mcg/day. For 4-8 years, the RDA is 700 mcg/day.
For boys 9-13 years, the RDA is 890 mcg/day. For 14-18 years, the RDA is 890 mcg/day. For girls 9-13 years, the RDA is 890 mcg/day. For 14-18 years, the RDA is 1,340 mcg/day. For men 19 and older, the RDA is 1,000 mcg/day. For women 19 and older, the RDA is 1,300 mcg/day. During pregnancy, the RDA is 1,300 mcg/day. During lactation, the RDA is 1,300 mcg/day.
Pregnancy
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| <19 years | 1,000 mcg | 8,000 mcg |
| >19 years | 1,300 mcg | 10,000 mcg |
Lactation
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| <19 years | 1,000 mcg | 8,000 mcg |
| >19 years | 1,300 mcg | 10,000 mcg |
Infants
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 0–6 months | 200 mcg | None established |
| 7–12 months | 200 mcg | None established |
Children
| Life stage group | RDAs or AIs (mcgRAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 1–3 years | 340 mcg | 1,000 mcg |
| 4–8 years | 440 mcg | 3,000 mcg |
Females
| Life stage group | RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 9–13 years | 700 mcg | 5,000 mcg |
| 14–18 years | 890 mcg | 8,000 mcg |
| 19 + years | 900 mcg | 10,000 mcg |
Males
| Life stage group | US RDAs or AIs (mcg RAE/day) | Upper limits (mcg/day) |
|---|---|---|
| 9–13 years | 700 mcg | 5,000 mcg |
| 14–18 years | 890 mcg | 8,000 mcg |
| 19 + years | 900 mcg | 10,000 mcg |
7 Copper benefits
1. Strengthen bones and prevents osteoporosis and joint pain
Copper is an essential mineral for maintaining healthy bones. When you don’t have enough copper, it can cause skeletal abnormalities like osteoporosis and fragile fractures because this metal strengthens your cells to protect against breakages in their structure or weakening from everyday wear and tear.
Recent research found that elderly patients with fractures had significantly lower serum copper levels than control participants. In addition, post-menopausal women who are high in calcium but low on copper have greater lumbar bone density compared to those having adequate amounts of both minerals present simultaneously throughout their bodies
2. Prevents anemia
Anemia is a disease in which there aren’t enough healthy red blood cells to deliver oxygen throughout the body. Red blood cells are the most important component of human blood. They carry oxygen from the lungs to the rest of the body via hemoglobin, a protein that gives blood its red color and aids in oxygen delivery. There are many different types of anemia, each with its own cause. However, one of the most common forms of anemia is iron-deficiency anemia, which occurs when the body does not have enough iron to produce hemoglobin and form red blood cells.
While iron supplements are often recommended for treating this condition, new research suggests that copper may also be beneficial. Copper is essential for the production of hemoglobin, and studies have shown that copper supplementation can help to increase hemoglobin levels in people with iron-deficiency anemia. In addition, copper has been shown to improve the quality of hemoglobin, making it more efficient at carrying oxygen. This means that copper may not only help to treat anemia but could also improve the overall health of people who suffer from this condition.
It helps store energy and produces ATP(adenosine triphosphate), which keeps us going throughout the day. Without enough copper in your system you might find yourself feeling tired or lethargic – so make sure not only do I get plenty of fresh air but also take a biweekly dose to stay healthy (and happy).
3. Help Your Metabolism Function Better
Copper is involved in energy production and metabolism by helping to produce adenosine triphosphate (ATP), which is essential for cellular energy. Studies have shown that copper can help increase metabolism and promote weight loss. In one study, participants who took a copper supplement for eight weeks lost more weight and body fat than those who did not take the supplement.
It can also help to reduce the risk of obesity and diabetes. Obese individuals tend to have lower levels of copper in their bodies. Diets high in copper have been shown to reduce the risk of diabetes and improve insulin sensitivity.
It also has a crucial function, necessary for up to 50 different metabolic enzyme activities that keep the metabolism running smoothly. Researchers discovered just how critical this mineral is when it comes to breaking down fat cells so they can be used as energy. Using a mouse model with deficiency symptoms showed that a lack of copper leads to an increase in fat cells.
4. Improve Brain Function
One of the most important functions of copper is to support cognitive health and brain function. Copper is involved in the production of neurotransmitters, which are essential for normal brain function. Additionally, copper helps to protect the brain from damage by free radicals.
Studies have shown that copper can improve memory and learning, as well as reduce the risk of age-related cognitive decline. Furthermore, copper has also been shown to improve the symptoms of Alzheimer’s disease compared with other metals. Consequently, ensuring adequate copper intake is vital for maintaining cognitive health as we age.
High-copper foods such as legumes and nuts can help you think outside the box. It’s because these ingredients contain copper, which helps enable certain neural pathways in our brains to promote out-of-the-ordinary thinking styles.
5. Keeps hair, eyes, and skin healthy
Copper is an essential trace element that is required for the proper function of many enzymes. It plays a role in the formation of collagen and elastin, as well as in the production of melanin, which gives hair its color.
It also helps to protect against free radical damage and can help to keep skin looking young and healthy. Copper deficiency can lead to problems with connective tissues, hair loss, and skin disorders. Therefore, it is important to make sure that you are getting enough copper in your diet.
In addition, it plays an important role in many biochemical processes. One of the most important functions of copper is to help produce melanin, the pigment that gives hair, skin, and eyes their color.
6. Immunity against infections is provided
It plays a role in immunity, as it is needed for the activity of white blood cells. Research has shown that copper can help to kill bacteria, viruses, and fungi. In fact, copper has been used for centuries as a natural remedy for infections. Hospital patients are now often given copper-infused bedding and clothes, as studies have shown that this can help to reduce the risk of infection. In addition, copper surfaces have been shown to reduce the spread of viruses, making them an important tool in the fight against infectious diseases.
It can also be found in supplements and skincare products, as it is thought to have antibacterial and anti-inflammatory properties. Whether you are using copper to boost your immunity or treat an infection, there is no doubt that this essential mineral plays a vital role in our health.
7. Helps growth and development
Copper is essential for the proper growth and development of the human body. While its primary function is to help in the formation of red blood cells, it also plays a role in the production of collagen and elastin, two proteins that are essential for healthy skin and connective tissue. In addition, copper helps to regulate metabolism, absorb iron, and maintain a healthy immune system.
Children who are not getting enough food and they are copper-deficient, develop into adults with an increased risk for chronic health problems. This is evident in countries where such circumstances exist, as this is important for adequate oxygenation of red blood cells, which provides the body’s energy source to all of our organs. This includes organs like the heart or brain that require high amounts per day.
In addition, the intake of foods containing copper is essential during pregnancy to ensure that the development and health status aren’t compromised. Studies have shown that its deficiency can lead to abnormal baby development, which may persist into adulthood resulting in mental health conditions such as hypertension or obesity. These problems could be avoided by including more sources rich in this mineral found naturally occurring within many plant-based ingredients.
Copper deficiency
A lack of copper can lead to a wide range of health problems, including anemia, joint pain, and fertility issues. In severe cases, copper deficiency can even cause death. Copper helps to transport oxygen in the blood, and it plays a role in the formation of collagen and elastin. It also helps to protect against free radical damage and supports the immune system.
It is essential for the formation of hemoglobin, so a lack of it can lead to anemia. It is also involved in the absorption and utilization of iron, so copper deficiency can cause iron deficiency as well. In addition, copper plays a role in nerve function and bone health, so deficiency can lead to problems with these systems as well.
What are the symptoms of Copper deficiency?
Copper deficiencies can lead to a wide range of symptoms, including anemia, lethargy, and weakness. More symptoms can be gastrointestinal problems, skin inflammation, joint pain, weight loss, bone deformities, often illnesses, and muscle soreness. For this reason, it is important to be aware of the signs and symptoms of copper deficiency so that treatment can be sought as soon as possible.
There are two major diseases that are related to copper, Menkes and Wilson disease.
Menkes disease is a rare inherited disorder that primarily affects males. The disease is characterized by a deficiency of copper, which is essential for the development and function of nerves and other tissues. Without sufficient copper, the body is unable to produce enzymes needed for many vital processes, resulting in a wide range of symptoms.
In most cases, Menkes disease is diagnosed in infancy, and the prognosis is poor. With treatment, some children may survive into childhood or adolescence, but most die before the age of 10. There is no cure for Menkes disease, but early diagnosis and treatment may improve the outlook.
Wilson disease is a rare inherited disorder that prevents the body from properly metabolizing copper. Copper is an essential mineral that is found in many foods and is critical for good health. However, if too much copper builds up in the body(copper accumulation), it can lead to serious health problems. Wilson disease primarily affects the liver and nervous system.
Symptoms of the disease can include fatigue, joint pain, abdominal pain, vomiting, diarrhea, headache, tremor, and loss of coordination. In severe cases, Wilson disease can lead to liver failure or death. Early diagnosis and treatment of Wilson disease is essential for preventing serious complications.
Health Risks from Excess Copper and Side effects
Too much copper can lead to health problems. Excess copper can build up in the liver and cause damage to the organ. It can also cause anemia and increase the risk of cancer. In addition, copper toxicity can lead to gastrointestinal issues, such as diarrhea and stomach pain.
Copper toxicity
Studies have shown that high levels of copper are found in many types of cancer, including lung, prostate, colon, and breast cancer. Copper chelators are used for their treatment because they stop the growth of new blood vessels.
The World Health Organization has set values for copper in drinking water to protect people from being poisoned. It recommends a maximum level of 2 milligrams per liter.
Although copper toxicity is rare, it can happen if you drink water from a contaminated source or if you drink from a copper container. That’s why you shouldn’t use copper mugs because the copper can leach into your drink.
The Centers for Disease Control and Prevention (CDC) have found that most environments are usually free of any harmful copper levels, but high concentrations can enter the environment through farming practices or even manufacturing processes.
For these reasons, it is important to maintain healthy copper levels in the body. Too much copper can be toxic, so it is important to speak with a healthcare professional if you are concerned about your copper intake.
Medication interactions with Copper
Copper can also interact with medications, including those used to treat high blood pressure, arthritis, and cancer. When taken in large doses, copper can interfere with the body’s ability to absorb certain medications. Therefore, it is important to speak with a healthcare provider before taking any supplements containing copper. In addition, patients should be sure to tell their doctors about any medications they are taking, as well as any dietary supplements. This will help to ensure that all medications are safe and effective.
Magnetic wrist straps and Copper bracelets
The use of copper bracelets and magnetic wrist straps for the relief of pain and inflammation associated with rheumatoid arthritis is a popular, but controversial, practice. While there is some anecdotal evidence to suggest that these devices may be effective, there is little scientific evidence to support their use.
Some studies have shown that copper bracelets and magnetic wrist straps can help to reduce pain and stiffness in people with rheumatoid arthritis. However, other studies have found no significant effects of these treatments. The conflicting results of these studies may be due to differences in study design or the specific population being studied. Overall, more research is needed to determine the effectiveness of copper bracelets and magnetic wrist straps for treating rheumatoid arthritis.
Copper supplements
Supplementing with copper can help to correct a deficiency and prevent the development of health problems. Copper supplements are available in a variety of forms, including pills, capsules, and powder. The best way to determine if you need a copper supplement is to speak with a healthcare professional. They can order blood tests to check your copper levels and make recommendations based on your results.
Types of Supplements
Here are three types of copper supplements:
1. Copper gluconate: This is a chelated form of copper that is bound to glucose molecules. It is typically well-tolerated and easily absorbed by the body.
2. Copper sulfate: This form of copper is less commonly used due to its potential for causing gastrointestinal distress. However, it is still considered an effective supplement.
3. Copper amino acid chelate: This is a more complex form of copper that is bound to amino acids. It is thought to be more bioavailable than other forms of copper, but studies are limited.
If you are considering taking a copper supplement, speak with your healthcare provider to determine which form would be best for you.
Final Thoughts
Copper is an essential trace mineral that is important for many aspects of human health. It is involved in the formation of connective tissue, the absorption of iron, and the production of energy. Copper also has antioxidant and anti-inflammatory properties.
While a healthy diet usually provides enough copper, some people may be at risk for copper deficiency. This can lead to problems such as anemia, bone disorders, and liver damage. Dietary recommendations for copper vary depending on age and health status, but generally, adults should aim to consume 1-3 mg of copper per day. Good sources of copper include seafood, nuts, seeds, and whole grains.
FAQs
By NutriWins team
