Copper is a trace mineral that our bodies need in small amounts to work properly. It is a component of several enzymes (cuproenzymes) involved in many physiologic functions such as energy production, iron metabolism, cardiovascular and skeletal integrity development and maintenance, central nervous system structure and function, and connective tissue synthesis.
This essential nutrient enhances iron absorption and collagen formation and keeps nerve cells, blood vessels, bones, and the immune system healthy. Copper may also act as an antioxidant, reducing the production of free radicals that can damage cells and DNA. The defense against oxidative damage is primarily dependent on the copper-containing superoxide dismutases. Further research indicated that copper could act as a catalyst in pigment formation.
Copper deficiency has been linked to heart-related health issues such as ischaemic, arterial disease, high cholesterol, and blood pressure. According to scientific research, some individuals with heart failure may benefit from copper supplementation. Copper supplements may also help people with anemia because copper works with iron to form red blood cells.
Severe copper deficiency is linked to decreased bone mineral density and an increased risk of osteoporosis. Scientific evidence suggests that combining copper with zinc, manganese, and calcium may help slow the rate of bone loss in postmenopausal women. Other animal studies indicate that taking a copper supplement may help prevent and slow the progression of arthritis. However, no human studies have been conducted to back up this claim.
A balanced diet is the most effective way to get enough copper. Copper-rich foods include organ meats, shellfish, mushrooms, seeds, and nuts. Adults have 50 to 120 milligrams of copper in their bodies, most stored in muscle and the liver, where excess copper is excreted in waste products such as pee and poop.
To use copper, your body needs a balance of zinc and manganese. Copper absorption can be hampered by high iron, zinc, or manganese intakes. People who take high amounts of zinc, iron, or vitamin C may require more copper, but you should consult your doctor before taking copper supplements.
Copper Sources
Organ meats, shellfish, mushrooms, cocoa powder, seeds, and nuts are the best sources of copper in the diet. The amount of copper in the diet significantly impacts copper absorption. It ranges from over 50% at an intake of less than 1 mg/day to less than 20% above 5 mg/day.
Foods High In Copper
| Food | Milligram (mg) per 100 grams | Percent DV |
| Beef Liver | 14.59 mg | 1621% |
| Oysters | 5.71 mg | 643% |
| Shiitake Mushrooms | 5.17 mg | 574% |
| Pepeao | 5.07 mg | 563% |
| Sesame Seeds | 4.08 mg | 453% |
| Cocoa Powder | 3.79 mg | 421% |
| Cashew | 2.20 mg | 244% |
| Squid | 2.11 mg | 234% |
| Sunflower Seeds | 1.83 mg | 164% |
| Hazelnuts | 1.75 mg | 194% |
| Brazil Nuts | 1.74 mg | 193% |
| Hemp Seeds | 1.60 mg | 177% |
| Walnuts | 1.59 mg | 176% |
| Lobster | 1.55 mg | 172% |
| Pumpkin Seeds | 1.34 mg | 148% |
| Pistachio Nuts | 1.30 mg | 144% |
Copper Recommended Intakes
The Recommended Dietary Allowance (RDA) for adult men and women is 900 micrograms per day. Pregnant or breastfeeding women necessitate a slightly higher iron intake of 1300 mcg per day. In the United States, the average adult copper intake from food is approximately 1.0 to 1.6 milligram per day.
Recommended Dietary Allowances (RDAs) For Copper
| Age | Male | Female |
| Birth to 6 months | 200 mcg | 200 mcg |
| 7–12 months | 200 mcg | 200 mcg |
| 1–3 years | 340 mcg | 340 mcg |
| 4–8 years | 440 mcg | 440 mcg |
| 9–13 years | 700 mcg | 700 mcg |
| 14–18 years | 890 mcg | 890 mcg |
| 19+ years | 900 mcg | 900 mcg |
Copper Deficiency
Except in rare cases, copper deficiency is unlikely due to the abundance of copper in the average diet. It can cause low white blood cell count, neurological problems, muscle weakness, anemia, paleness, and connective tissue problems. Common signs and symptoms include fatigue, weak and brittle bones, low body temperature, increased cold sensitivity, irregular heartbeat, loss of pigment from the skin. Certain conditions, such as Crohn’s disease, Menkes disease, or surgery such as foregut surgery, and gastric bypass surgery, may increase your risk of copper deficiency.
Copper Toxicity
Copper toxicity can be something that is acquired, or it can be inherited. When it is inherited, it is known as Wilson’s disease. Acquired copper toxicity can come from consuming a lot of copper-rich food, taking copper dietary supplements, or drinking contaminated water.
High copper doses can cause stomach pain, sickness, diarrhea, muscular weakness, and liver and kidney damage if taken for a long time. Chronic Copper overload or accidental exposure to excess copper has been linked to oxidative damage.
