Copper is a vital mineral that is abundantly found in a wide variety of both animal and vegetarian foods, playing a crucial role in our well-being. Most people get enough copper via their diet, which includes foods like shellfish, organ meats, vegetables, fruits, nuts, seeds, and dark chocolate.
Though we only need a trace amount of copper, it is essential for several key bodily functions. It aids in the production of energy, absorbs iron from our intestines, produces new red blood cells, and makes collagen, a protein that provides support and structure to different parts of our bodies including skin, muscles, bones, cartilage, and tissues.
Copper’s importance extends to the realm of neurotransmitters, which are vital for communication between cells throughout our body. By aiding in the synthesis of neurotransmitters, copper ensures smooth transmission of signals, allowing our nervous system to function effectively.
Within our bodies, copper plays a crucial role in strengthening the immune system, actively contributing to the production of white blood cells, which are the frontline defenders against harmful pathogens and foreign invaders.
Additionally, copper facilitates the creation of essential enzymes that support the body’s defense mechanisms, aiding in the neutralization of harmful substances. By enhancing our immune system’s efficacy, copper empowers our body to develop a strong and effective response against potential threats.
During pregnancy, copper takes on a central role in supporting the healthy development of the baby’s brain. It contributes to the formation of essential neurological pathways, laying the groundwork for the child’s future cognitive well-being.
This article will delve deeper into the advantages of copper, providing insights into the finest dietary sources, recommended daily intakes, potential causes, and symptoms of copper deficiency, as well as identifying individuals who are at risk of experiencing a copper shortage.
How much copper we need daily?
The daily amount of copper required varies based on age, and unlike minerals such as potassium, we only need trace amounts of copper.
For adult men and women, the recommended daily intake stands at no less than 900 mcg of copper. However, pregnant and breastfeeding women should increase their intake to 1000 mcg and 1300 mcg, respectively.(1)
For detailed information regarding recommended daily copper intakes for all age groups, please refer to this link.
Copper absorption takes place in the small intestine and is regulated according to the amount of copper we ingest from food. As our copper intake increases, the rate of absorption decreases, allowing for adjustments in bioavailability and thus helping to prevent copper toxicity.
Does zinc interfere with copper absorption?
Copper and zinc are essential minerals that compete for absorption in the small intestines, with zinc often outcompeting copper. This competition can lead to reduced copper uptake, potentially resulting in a copper deficiency.
As a precaution, individuals taking zinc supplements, whether separately or as part of a multivitamin, should also consider supplementing with copper to maintain a proper balance of these vital minerals.(2)
Maintaining an optimal zinc-to-copper ratio is crucial for overall health, ideally ranging from 10 to 15 mg of zinc for every 1 mg of copper.
Striking this balance ensures that both minerals can perform their roles effectively without causing imbalances or deficiencies.
Health Benefits of Copper
1. Promotes Collagen Synthesis
The availability of copper holds significant importance in the production of both collagen and elastin, two key proteins responsible for the structural integrity and elasticity of various connective tissues. These proteins play pivotal roles in maintaining the suppleness of our skin, the flexibility of our joints, and the strength of our bones.
A shortage of copper can markedly impede the synthesis of collagen and elastin, leading to a number of distressing symptoms. For instance, individuals with insufficient copper levels may experience papery skin texture, weakened muscles, skin wrinkles, roughness, joint pain, and weak ligaments. These manifestations underscore the critical role copper plays in supporting the health and function of connective tissues throughout our body.(3)
Collagen and elastin, although structurally distinct, serve the same primary function by providing essential support and resilience to connective tissues such as skin, hair, joints and bones. Collagen, known for its fibrous and stiff nature, provides strength and structure, while elastin, known for its elasticity, allows tissues to stretch and bounce back to their original shape.
The process of collagen and elastin formation is tightly regulated by enzymes, with copper playing a pivotal role in this complex dance. Copper acts as a catalyst, stimulating the formation of collagen and elastin by activating lysyl oxidase—a key enzyme essential for the synthesis and maturation of these proteins. This process ensures the proper arrangement of collagen and elastin fibers, contributing to the resilience and youthful appearance of our skin and tissues.
2. Boosts the Immune System
Copper plays an essential role in enhancing the immune system, enabling it to carry out several crucial functions. Copper concentrations have been observed to be higher near sites of infection, highlighting its role in immunological responses. A copper deficiency, on the other hand, can lead to increased susceptibility to infections and diminished immune response.(4)
According to a PubMed study, severe copper deficiency has a major impact on neutrophils, a type of immune cell. In such cases, both the number and ability of neutrophils to destroy microorganisms are considerably reduced, further emphasizing the critical role of copper in maintaining a robust and effective immune defense.
Additionally, copper is involved in the production and function of various immune-related proteins, such as cytokines and immunoglobulins, which are essential for regulating immune responses and combating infections.
Copper also supports the activity of natural killer cells, another critical component of the immune system responsible for detecting and destroying infected or cancerous cells.
Furthermore, copper’s antioxidant properties help neutralize harmful free radicals generated during the immune response, preventing damage to healthy cells and tissues. This antioxidant activity aids in reducing inflammation and supporting overall immune function.
3. Optimizes Brain Function
Copper is vital for the development, maturation and optimal functioning of the human brain. It serves as a cofactor for several important enzymes involved in the synthesis of neurotransmitters, allowing for more efficient communication between brain cells. In turn, these neurotransmitters regulate critical areas of brain function such as cognition, mood regulation, memory, and sensory perception.(5)
In addition to its involvement in neurotransmitter synthesis, copper contributes to the formation of myelin, a protective sheath that envelops nerve fibers. This myelin sheath improves nerve impulse transmission, promoting quick and effective communication between neurons, and ensuring proper nervous system function.
Furthermore, the antioxidant qualities of copper play an important role in brain health by protecting brain cells from oxidative stress caused by free radicals. This preventative action helps maintain overall brain health and vigor, reducing the risk of age-related cognitive decline.
4. Helps Prevent Anemia
Copper helps prevent anemia by promoting iron absorption from the intestines and enabling hemoglobin and red blood cell formation. This trace mineral is required for the integration of iron into hemoglobin, the protein that transports oxygen in the blood. Copper is also necessary for the development of red blood cells, which ensures an adequate supply of oxygen-carrying cells in the bloodstream.(6)(7)
A deficiency in copper can lead to anemia, a condition characterized by a decrease in the number of red blood cells or a reduction in hemoglobin levels. In adults, copper deficiency-induced anemia can result from inadequate dietary intake, malabsorption disorders, or other factors interfering with copper metabolism.(8)
Maintaining appropriate iron levels and preventing anemia require enough copper consumption from food sources.
5. Supports Energy Production
Copper plays a vital role in our body's energy production. It acts as a crucial component within specific enzymes involved in cellular respiration, a process that converts nutrients from our diet into adenosine triphosphate (ATP), the fundamental energy currency of our cells.
Copper’s presence within these enzymes facilitates the efficient breakdown of carbohydrates and fats, ensuring the effective release and utilization of energy.
By supporting this essential process, copper significantly contributes to our overall energy metabolism, meeting the energy needs required for various physiological functions and activities.
Factors Contributing to Copper deficiency
While many people may not meet their daily copper intake, copper deficiency itself is relatively uncommon. However, it can still occur due to several specific factors, including:
# Soil deficiency in copper
If the soil lacks sufficient copper content, it can affect the copper levels in crops and, consequently, the copper intake of individuals who consume these crops. This scenario is more likely in areas where the soil is poor in copper, leading to challenges in meeting daily copper requirements through dietary sources.
# Gastric bypass
Gastric bypass surgery, a common weight-loss procedure, can also increase the risk of copper deficiency. The surgery alters the digestive system, reducing the absorption of certain nutrients, including copper. As a result, individuals who have undergone gastric bypass may experience difficulties in obtaining adequate copper levels from their diet.
# High-dose zinc supplementation
High-dose zinc supplementation is another factor that can lead to copper deficiency. Copper and zinc are known to compete for absorption in the intestines, and increased zinc intake can interfere with copper absorption, potentially resulting in a copper shortage.
# High fructose intake
High fructose intake has been associated with copper deficiency. Excessive consumption of fructose, often found in sugary beverages and processed foods, may impact copper metabolism and reduce copper levels in the body, contributing to a potential deficiency.
# Malabsorption disorders
Certain medical conditions that affect the absorption of nutrients in the gastrointestinal tract can lead to copper deficiency. Examples include celiac disease, Crohn’s disease, and short bowel syndrome.
# Menkes disease
Menkes disease is a rare genetic disorder that impairs copper absorption and transport in the body. It leads to severe copper deficiency, causing various developmental and neurological issues.
# Chronic kidney disease
Liver disease can indeed be associated with a shortage of copper. The liver plays a critical role in copper metabolism, which includes the storage, distribution, and regulation of copper levels in the body.
In cases of liver disease or liver dysfunction, such as cirrhosis or other hepatic conditions, the liver’s ability to regulate copper metabolism may be impaired. This can lead to reduced copper storage and inadequate release of copper into circulation, resulting in copper deficiency.
It should be noted that excessive alcohol consumption can result in co-deficiency, affecting both copper and zinc levels in the body.
# Wilson’s disease
Wilson’s disease is a rare genetic disorder characterized by impaired copper transport and accumulation of copper in various organs. While it results in excess copper in tissues, it causes copper deficiency in the bloodstream.
It’s important to note that while these causes can contribute to copper deficiency, the condition itself remains relatively uncommon. Maintaining a balanced diet that includes copper-rich foods, such as shellfish, organ meats, vegetables, nuts, and seeds, can help prevent copper deficiency in most individuals.
If someone suspects copper deficiency or experiences symptoms associated with it, seeking medical advice and evaluation is crucial for proper diagnosis and management.
Copper Deficiency Symptoms
Copper deficiency can manifest in various symptoms, indicative of its role in several bodily functions. These symptoms include:
- Fatigue and weakness
- Anemia
- Weak and brittle bones
- Muscle weakness
- Impaired learning and memory
- Balance and coordination problems
- Frequent sickness and increased risk of infection
- Increased sensitivity to cold
- Pale skin
- Premature greying of hair
- Vision disorders
- Neurological problems such as tingling and numbness
It is essential to recognize that copper deficiency symptoms may overlap with those of vitamin B12 deficiency, making accurate diagnosis challenging. If you suspect a copper deficiency or experience any of these symptoms, seeking medical evaluation and advice is crucial for proper assessment and management.
Copper-rich Foods
Copper-rich foods offer a varied and delightful range of options for increasing our nutritional intake. Organ meats and shellfish, in particular, are among the richest sources of copper, providing a host of essential nutrients. Plant-based, such nuts, seeds, legumes, whole grains, some fruits, and leafy greens are also thought to be excellent choices to ensure greater diversification.
Enjoy the benefits of these 13 of copper-rich foods:
Shellfish are renowned for their high copper content, and oysters are no exception. A 100-gram (3.5-ounce) serving of cooked oysters generously provides 5.7 mg of copper, which fulfills 634% of the Recommended Daily Intake (RDI) for this essential mineral.(9)
Other copper-rich seafood include clams, lobster, and crabs.
Organ meats, particularly liver, are abundant sources of copper, making them an excellent choice for meeting copper needs.
A single slice 67-gram of calf's liver provides 10.3mg of copper, accounting for an impressive 1144% of the Daily Value (DV).(10)
While liver is incredibly nutritious and rich in copper, it’s essential to exercise caution during pregnancy. Liver contains extremely high levels of vitamin A, which can potentially harm unborn babies and cause birth defects if consumed in excess.(11)
Pregnant women should limit their intake of liver and other vitamin A-rich foods to ensure the safety and well-being of the developing fetus.
Shiitake mushrooms are a delightful source of copper, offering significant amounts even in small servings. Just four dried mushrooms contain approximately 0.8 mg of copper, which constitutes about 86% of the DV.(12)
Beyond their copper content, these savory mushrooms boast an impressive nutritional profile. They are also high in selenium and zinc, two other key minerals, along with good amounts of fiber, protein, vitamin D, folate, and vitamins B5, B2, B3, and B6.
Avocado is a remarkable source of copper, with one whole avocado fruit (201-gram) averaging 0.4 mg, or 42% of the DV.(13)
Apart from its copper content, avocados possess a unique nutritional profile. Unlike most fruits, they are rich in healthy fats, making them a valuable addition to a balanced diet. Avocados also boast higher potassium levels compared to bananas and are abundant in B-complex vitamins, zinc, vitamin C, and fiber.
For further diversity in your copper intake, guava and kiwifruit present as two other excellent choices, providing 42% and 26% of the DV for copper, respectively.
Spirulina, a powdered dietary supplement derived from blue-green algae, is a true powerhouse of nutrition and wellness.
As a copper source, just one tablespoon (7 grams) of spirulina offers an impressive 47% of the RDI. Furthermore, it provides 11% of the RDI for iron, 14% for vitamin B1, and 20% for riboflavin.(14)
Research reveals numerous health benefits of spirulina, including its potential to lower cholesterol levels, strengthen the immune system, enhance antioxidant defense, and reduce inflammation.(15)
With its wealth of nutrients, spirulina emerges as a valuable addition to a well-balanced diet, promoting overall health and vitality.
Nuts and seeds may be small in size but they are brimming with essential nutrients, including copper.
Among the nut family, cashews take the lead as the richest source of copper, providing 0.6 mg, which accounts for 70% of the RDI in a one-ounce serving.
Additionally, Brazil nuts, pistachios, almonds and walnuts make up for a major contribution to your daily copper intake, while also adding significant nutritional value to your diet.(16)
Tofu stands as a remarkable source of copper, boasting up to 1 mg per one-cup serving, which accounts for a remarkable 106% of theDV, surpassing your daily requirements for the mineral.(17)
Beyond its copper content, including tofu in your diet enriches your protein intake and provides all nine essential amino acids required by our bodies.
Tofu emerges as a true mineral powerhouse, containing 132% calcium, 109% manganese, 80% selenium, 37% iron, and 36% zinc, in addition to good amounts of magnesium, potassium, and phosphorus.
Another copper-rich soy food is tempeh, providing 0.9 mg per cup serving, which fulfills an impressive 103% of the RDI.(18)
Salmon, a nutrient-dense fish, boasts an outstanding nutritional profile with a variety of essential nutrients. It offers lean protein, omega-3 fatty acids, vitamin D, and a range of other key elements.
A 6 oz (170g) fillet of wild Atlantic salmon provides 61% of the DV for copper, alongside several other vital nutrients that are often lacking in many people’s diets. These include 145% selenium, 23% potassium, 13% zinc, 107% vitamin B3, and a whopping 216% vitamin B12.(19)
Salmon is renowned for its numerous health benefits. It is well-regarded for promoting bone health, aiding in weight management, and preventing heart disease, among many other positive effects on overall well-being.
Dark chocolate is a delightful surprise, not only for its sweet and yummy taste but also for its wealth of nutrients, including copper.
Indulging in a 100-gram bar of dark chocolate with 70-85% cocoa solids provides an impressive 196% of the RDI for copper. Additionally, it offers 66% of iron, 54% of magnesium, 30% of zinc, and 85% of manganese.(20)
Moreover, dark chocolate is a treasure trove of protein, fiber, and potent antioxidants like polyphenols and flavonols. However, moderation is key, as dark chocolate remains high in calories, sugar, fat, and potentially caffeine.
Savor the goodness of dark chocolate in moderation, relishing both its delectable taste and the abundance of nutrients it brings to your palate.
Sweet potatoes are a nutritional gem among cruciferous vegetables, boasting a wealth of essential nutrients while being relatively low in calories.
Enriched with beta-carotene, sweet potatoes offer a valuable source of vitamin A, promoting vision and eye health.(21)
Furthermore, sweet potatoes showcase promising potential in their copper content, with a mere one-cup serving providing an average of 0.7 mg, amounting to an impressive 79% of the DV.(22)
Green leafy vegetables are incredibly healthy, abundant in essential nutrients while maintaining a low calorie profile. Moreover, many varieties among them are particularly rich in copper.
Take, for example, one cup of chopped turnip greens, providing a generous 0.4 mg of the mineral, accounting for 40% of the DV.(23)
Turnips are also thought to supply sizeable amounts of vitamin C, vitamin K, and folate.
Other copper-rich leafy greens include Swiss chard and spinach, which offer nearly the same amount of copper per cup serving, estimated at 0.3 mg, approximately one-third of your overall daily requirement.
For a one-cup (170 g) serving, buckwheat packs a whopping 1.9 mg of copper, covering around 208% of the DV.(24)
Buckwheat, like other grains, is rich in dietary fiber, protein, and key minerals such as zinc and selenium, as well as B-complex vitamins, while maintaining low levels of saturated fat .
Quinoa is another copper-rich cereal grain, delivering no less than 0.4 mg, which meets 40% of your daily mineral needs.(25)
Incorporating chickpeas into a balanced diet has been associated with improved digestion, weight management, better blood sugar control, and a reduced risk of cancer and chronic diseases.
Chickpeas, besides these health benefits, also stands as a rich source of copper, with just one cup serving fulfilling 64% of your daily mineral needs.(26)
Plus, the same serving size would increase your iron and zinc intake by a quarter, as well as your folic acid and choline intake by 71% and 13%, respectively.
Conclusion
# Copper does a lot of work in the body, but it is particularly important in hemoglobin synthesis, the immune system, energy production, bone health, and brain function.
# When supplementing with zinc, taking it in combination with copper helps to avoid a possible copper deficiency.
# Copper deficiency due to low dietary intake is uncommon as copper is abundant in various animal and vegetarian food sources.
# Bariatric surgeries are the most common cause of copper deficiency because these procedures negatively interfere with copper absorption.
# Symptoms of copper deficiency include fatigue, weakness, frequent illness, weak and brittle bones, increased cold sensitivity, pale skin, premature gray hair, and learning/memory issues.