Copper

Copper is a vital microelement that plays a key role in many processes in the human body. From proper metabolism to maintaining the health of the circulatory system, copper is involved in the functioning of all organs and systems.

Role in the Human Body

Energy Production. Copper is involved in the process of converting food into energy in cells.

Collagen and Elastin. Copper is necessary for the production of collagen and elastin, which support the structure of skin and blood vessels.

Brain Activity. Copper plays a key role in neurotransmitter function, influencing cognitive functions and mood.

Antioxidant Protection. Copper is a component of the enzyme superoxide dismutase, which protects cells from damage caused by free radicals.

Immune System. Copper promotes the proper functioning of the immune system, helping to protect the body from infections.

Heart Health. Copper supports the health of the cardiovascular system by promoting the formation of red blood cells.

Melanin Synthesis. Copper is necessary for the synthesis of melanin, which determines the color of skin and hair.

Wound Healing. Copper is involved in the wound healing process due to its role in collagen synthesis.

Glucose Metabolism. Copper influences glucose metabolism and may help regulate blood sugar levels.

Bone Health. Copper is necessary for maintaining bone strength and preventing osteoporosis.

Red Blood Cells. Copper plays a role in the production of hemoglobin, which carries oxygen in the blood.

Blood Vessels. Copper helps maintain the elasticity of blood vessels.

Thyroxine. Copper is involved in the synthesis of the thyroid hormone – thyroxine.

Growth Stimulation. Copper is necessary for normal growth and development of the body.

Free Radicals. Copper helps reduce the amount of free radicals in the body.

Copper in the Skin. Copper improves skin condition, promoting its elasticity and firmness.

Bioelectricity. Copper is involved in conducting electrical impulses in nerve cells.

Blood Pressure Normalization. Copper may help normalize blood pressure.

Daily Copper Requirement and Nutrient Sources

The daily copper requirement for an adult is approximately 900 micrograms.

Sources of copper include foods such as liver, seafood, nuts, seeds, and cocoa.

Incorporating these foods into the diet will help ensure the necessary amount of copper daily.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Chelated forms of copper. They are compounds of copper with organic molecules, such as amino acids or organic acids. Examples include copper bisglycinate and copper citrate. These forms are considered the most bioavailable and are easily absorbed by the body.

Options on iHerb:

Solgar, Chelated Copper, 100 Tablets (2.5 mg per Tablet)

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≈ $6.18

NutraBio, Copper, 3 mg, 90 Veggie Capsules

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≈ $6.38

Copper gluconate. Organic salt in which copper is bound to gluconic acid. It has good bioavailability and is often used in dietary supplements.

Options on iHerb:

Nature's Life, Iron Complex, 50 Vegetarian Capsules

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≈ $5.19

The Vitamin Shoppe, Copper, 2 mg, 100 Capsules

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≈ $8.51

Copper sulfate. Inorganic form of copper, which is also used in supplements. However, its bioavailability may be lower compared to organic forms, and it may cause gastrointestinal irritation in some individuals.

Copper oxide. Inorganic form with the lowest bioavailability. The body absorbs it less efficiently, which is why it is less commonly used in supplements.

Symptoms and Consequences of Copper Deficiency

Copper deficiency in the human body can lead to a range of diseases and symptoms. The most common among them are anemia and cardiovascular system disorders.

Other symptoms of copper deficiency include deterioration of skin, hair, and bone tissue, as well as nervous system disorders.

Insufficient copper intake may increase the risk of developing osteoporosis and vascular diseases.

Possible Risks of Copper Excess and Toxicity

An excess of copper in the body can lead to a condition known as copper toxicity. This condition is often associated with genetic diseases such as Wilson’s disease or excessive copper intake from supplements or contaminated water.

Symptoms of copper toxicity include fatigue, headaches, vomiting, abdominal pain, and in severe cases, liver failure or mental changes.

Prolonged accumulation of copper can cause serious problems, including liver and nervous system damage.

Methods for Diagnosing and Correcting Copper Levels

Diagnosis of copper levels in the body usually involves a blood test that can determine the concentration of copper and ceruloplasmin (a protein that carries copper in the blood).

Sometimes a urine test may be required to assess copper excretion from the body.

In cases of excess copper, a doctor may prescribe chelating agents that help remove excess copper from the body.

Dietary adjustments may also be necessary to limit foods high in copper.

Impact of Copper on Other Nutrients

Iron (Fe)

• Positive Influence. Copper is necessary for the proper metabolism of iron. It helps convert iron from its ferritin form to hemoglobin, which is necessary for oxygen transport in the blood.
• Balance. Copper deficiency can lead to iron deficiency anemia, as the process of absorption and utilization of iron is disrupted.

Zinc (Zn)

• Negative Influence. High doses of copper can inhibit zinc absorption, as they compete for the same transport pathway in the intestine.
• Balance. The copper to zinc ratio should be approximately 1:8-15. For example, if you consume 1 mg of copper, you need to consume 8-15 mg of zinc to avoid imbalance.

Molybdenum (Mo)

• Negative Influence. Molybdenum and copper can competitively affect each other’s absorption. High levels of molybdenum may contribute to copper deficiency.
• Balance. While the exact ratio is not established, it is important to maintain moderate levels of both microelements and avoid excessive intake of either.

Vitamin C

• Positive Influence. Vitamin C helps improve copper absorption, as it promotes its conversion into an easily absorbable form.
• Balance. The necessity for a specific ratio is not established, but adequate vitamin C intake supports effective copper utilization in the body.

Sulfur (S)

• Negative Influence. Sulfur in the form of sulfates can bind copper and hinder its absorption.
• Balance. It is important to avoid excessive consumption of sulfur-rich foods if you have copper level issues.

Interesting Facts

Copper in the Brain. There is a large amount of copper in the brain, especially in the area responsible for processing thoughts and memories.

However, the largest amount of copper, about 10-15%, is found in the liver.

Antibacterial Properties. Copper has antibacterial properties and can be used to disinfect water.

Culinary Uses of Copper. Copper cookware is popular among chefs due to its ability to evenly distribute heat.

Modern copper cookware is usually covered with a protective layer, making it safe for use, unlike unprotected copper cookware from the past, which could leach toxic amounts of copper into food.

Ancient Discovery. Copper was one of the first metals that humans learned to mine and use, approximately 10,000 years ago.