Copper
Copper Gluconate , Cupric Sulfate , Cupric Oxide
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NUTRIENT FACTS
Nutrient Type
YES
ATC Code
No
Deficiency Diseases
YES
Dietary Sources
YES
Summary
Copper helps make red blood cells, which carry oxygen, and keeps nerves and bones healthy. It also supports the immune system, which fights off infections, and helps the body use iron, which is needed to prevent anemia, a condition where you don't have enough healthy red blood cells.
You can get copper from foods like shellfish, which are sea animals with shells, nuts, seeds, whole grains, and dark leafy greens. Eating a variety of these foods usually gives you enough copper.
Not getting enough copper can lead to anemia, which makes you feel tired and weak, and can also cause bone problems and more infections. Some people, like premature babies or those with absorption issues, are more at risk.
Adults should not take more than 10 milligrams of copper supplements a day. Most people get enough copper from their diet, so supplements are usually not needed unless a doctor says so.
Taking too much copper can be harmful, causing stomach pain and liver damage. It's important to talk to a doctor before starting supplements, especially if you take other medications, as copper can interfere with them.
Frequently Asked Questions
What does Copper do?
Copper is a mineral essential for various bodily functions. It plays a crucial role in producing red blood cells, maintaining healthy nerves, and supporting the immune system. Copper is also involved in forming collagen, which is a protein that helps maintain skin and connective tissues. Additionally, it aids in iron absorption, which is important for preventing anemia. Overall, copper is vital for maintaining good health and proper bodily functions.
How can I get Copper from my diet?
Copper is found in various foods. Animal-based sources include shellfish, such as oysters and crab, and organ meats like liver. Plant-based sources include nuts, seeds, whole grains, and legumes. Dark leafy greens and dried fruits also provide copper. Cooking methods and certain medications can affect copper absorption. For example, high intake of vitamin C or zinc can reduce copper absorption. A balanced diet typically provides sufficient copper for most people.
How does Copper affect my health?
Copper deficiency can lead to several health issues. It may cause anemia, which is a condition where there are not enough healthy red blood cells to carry oxygen. Symptoms include fatigue and weakness. It can also lead to bone abnormalities and increased risk of infections. Groups at risk include infants, especially premature ones, and individuals with conditions affecting nutrient absorption. It's important to maintain adequate copper levels for overall health.
Who can have low levels of Copper?
Certain groups are more at risk for copper deficiency. These include infants, especially those born prematurely, because they have higher copper needs. People with malabsorption syndromes, which are conditions that affect nutrient absorption, are also at risk. Additionally, individuals who have undergone gastric bypass surgery may experience copper deficiency due to altered digestion and absorption. It's important for these groups to monitor their copper intake.
What diseases can Copper treat?
Copper is not typically used as a primary treatment for diseases, but it plays a supportive role in maintaining health. It is essential for forming red blood cells and maintaining healthy nerves and bones. Copper's role in iron metabolism can help prevent anemia. However, there is limited evidence supporting its use as a specific therapy for diseases. It's important to get copper from a balanced diet rather than relying on supplements for disease treatment.
How do I know if I have low levels of Copper?
Diagnosing copper deficiency involves blood tests to measure copper levels. A serum copper test can indicate low levels, with normal ranges typically between 70 to 140 micrograms per deciliter. Symptoms of deficiency, such as fatigue, anemia, and weakened immune function, are considered alongside test results. Additional tests may include checking ceruloplasmin, which is a protein that carries copper in the blood, to help identify underlying causes of deficiency.
How much supplement of Copper should I take?
The daily copper requirement varies by age and life stage. For adults, the recommended daily allowance is about 900 micrograms. Pregnant women need slightly more, around 1,000 micrograms, and breastfeeding women require about 1,300 micrograms. It's important not to exceed the upper limit of 10 mg per day to avoid toxicity. A balanced diet typically provides enough copper, so supplementation is usually unnecessary unless advised by a healthcare provider.
Will supplements of Copper interfere with my prescription medicines?
Yes, copper supplements can interact with certain prescription medications. Copper may interfere with the absorption of medications like penicillamine, which is used to treat rheumatoid arthritis, by reducing its effectiveness. Additionally, high doses of copper can affect the absorption of zinc, which is important for immune function. To minimize interactions, it is advisable to take copper supplements at least two hours apart from these medications. Always consult with a healthcare provider before starting any new supplement, especially if you are on prescription medications.
Is taking too much of Copper harmful?
Excessive copper supplementation can be harmful. The tolerable upper intake level for adults is 10 mg per day. Short-term effects of high copper intake include stomach pain and nausea. Long-term overuse can lead to liver damage and neurological problems. People with Wilson's disease, which is a genetic disorder causing copper accumulation, should avoid copper supplements. It's crucial to avoid unnecessary supplementation and consult a healthcare provider before taking high doses.
What is the best supplement for Copper?
Copper supplements come in various forms, including copper gluconate, copper sulfate, and copper citrate. Copper gluconate is commonly used due to its good absorption and tolerability. Copper sulfate is another form but may cause stomach upset in some people. Copper citrate is also available and is known for its high bioavailability, which means it is easily absorbed by the body. Choosing a form depends on individual tolerance and specific health needs.
Content of Selected Foods
| Food | Milligrams (mg) per serving | Percent DV* |
|---|---|---|
| Beef, liver, pan fried (3 ounces) | 12400 | 1378 |
| Oysters, eastern, wild, cooked, 3 ounces | 4850 | 539 |
| Baking chocolate, unsweetened, 1 ounce | 938 | 104 |
| Potatoes, cooked, flesh and skin, 1 medium potato | 675 | 75 |
| Mushrooms, shiitake, cooked, cut pieces, ½ cup | 650 | 72 |
| Cashew nuts, dry roasted, 1 ounce | 629 | 70 |
| Crab, Dungeness, cooked, 3 ounces | 624 | 69 |
| Sunflower seed kernels, toasted, ¼ cup | 615 | 68 |
| Turkey, giblets, simmered, 3 ounces | 588 | 65 |
| Chocolate, dark, 70%–85% cacao solids, 1 ounce | 501 | 56 |
| Tofu, raw, firm, ½ cup | 476 | 53 |
| Chickpeas, mature sees, ½ cup | 289 | 32 |
| Millet, cooked, 1 cup | 280 | 31 |
| Salmon, Atlantic, wild, cooked, 3 ounces | 273 | 30 |
| Pasta, whole wheat, cooked, 1 cup (not packed) | 263 | 29 |
| Avocado, raw, ½ cup | 219 | 24 |
| Figs, dried, ½ cup | 214 | 24 |
| Spinach, boiled, drained, ½ cup | 157 | 17 |
| Asparagus, cooked, drained, ½ cup | 149 | 17 |
| Sesame seeds, ¼ cup | 147 | 16 |
| Turkey, ground, cooked, 3 ounces | 128 | 14 |
| Cereal, Cream of Wheat, cooked with water, stove top, 1 cup | 104 | 12 |
| Tomatoes, raw, chopped, ½ cup | 53 | 6 |
| Yogurt, Greek, plain, low fat, 7-ounce container | 42 | 5 |
| Milk, nonfat, 1 cup | 27 | 3 |
| Apples, raw, with skin, ½ cup slices | 17 | 2 |
- * DV means Daily Value. It’s a number set by the U.S. Food and Drug Administration (FDA) to show how much of a nutrient you should get each day. For example, the Daily Value for calcium is 1,300 mg for adults and kids aged 4 and older. Food labels must show how much calcium they contain. If a food gives you 20% or more of your daily calcium need, it’s considered a high source. Even if a food gives less, it can still be part of a healthy diet.
Required (or Advised) Daily Intake
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months | 200 | 200 | - | - |
| 7–12 months | 220 | 220 | - | - |
| 1–3 years | 340 | 340 | - | - |
| 4–8 years | 440 | 440 | - | - |
| 9–13 years | 890 | 890 | 1000 | 1300 |
| 14+ years | 900 | 900 | 1000 | 1300 |
