Copper

What It Is

Copper is a trace mineral that is essential for human health. It’s required in small amounts and naturally present in many foods, including shellfish, nuts, seeds, whole grains, and organ meats (especially liver). Copper is also available as a dietary supplement, often combined with zinc or other minerals in multivitamin formulations.

In the body, copper is mostly stored in the liver, brain, heart, kidneys, and skeletal muscle. Despite being required in small quantities, it plays vital roles in numerous biological processes, and both copper deficiency and excess can have significant health consequences.

How It Works

Copper functions primarily as a cofactor—a helper molecule that enables many key enzymes to function properly. These copper-dependent enzymes are involved in several crucial biochemical reactions:

• Energy production: Copper is part of the enzyme cytochrome c oxidase, which is essential for the final step in cellular respiration, where cells produce energy (ATP).
• Antioxidant defense: It’s a component of superoxide dismutase (SOD), an enzyme that neutralizes harmful free radicals, protecting cells from oxidative stress and damage.
• Iron metabolism: Copper aids in the conversion of iron from its stored form (ferric) to the usable form (ferrous), supporting the synthesis of hemoglobin and the prevention of anemia.
• Connective tissue formation: Copper is required for lysyl oxidase, an enzyme that helps form collagen and elastin, which are vital for the structure and elasticity of connective tissues, skin, and blood vessels.
• Nervous system function: Copper is necessary for the synthesis of neurotransmitters (such as dopamine and norepinephrine) and for maintaining the myelin sheath that insulates nerve cells.
• Pigmentation: Copper-dependent enzymes like tyrosinase contribute to the production of melanin, the pigment that gives color to skin, hair, and eyes.

Why It’s Important

Copper supports a wide range of physiological functions vital for maintaining good health. Its importance can be summarized across multiple systems:

• Blood and energy health: By assisting iron absorption and utilization, copper supports red blood cell formation and prevents fatigue and anemia.
• Immune system: Copper strengthens immune responses by helping immune cells generate reactive oxygen species that fight off pathogens.
• Brain health: Adequate copper supports proper brain development, neurotransmitter balance, and cognitive function. Deficiency has been associated with neurological symptoms such as impaired coordination and cognitive decline.
• Bone and connective tissue: Copper contributes to collagen synthesis, promoting healthy bones, cartilage, tendons, and skin integrity.
• Cardiovascular health: By aiding in the maintenance of elastic blood vessels and reducing oxidative stress, copper may contribute to vascular health and prevent arterial damage.

Considerations

While copper is essential, balance is crucial—both deficiency and toxicity can cause health issues.

Deficiency

Copper deficiency is relatively rare but may occur in people with:

• Malabsorption disorders (e.g., celiac or Crohn’s disease)
• Excessive zinc supplementation (zinc competes with copper for absorption)
• Certain genetic disorders (e.g., Menkes disease)
• Prolonged parenteral nutrition (IV feeding) without adequate copper

Symptoms of deficiency may include:

• Fatigue and weakness (from anemia)
• Neurological problems (numbness, unsteady gait, or poor coordination)
• Weakened immune function
• Pale or depigmented skin and hair
• Brittle bones or osteoporosis

Excess (Toxicity)

Excessive copper intake is uncommon but can occur due to:

• Contaminated water or food sources
• Genetic conditions like Wilson’s disease, where copper accumulates in organs
• Overuse of supplements

Symptoms of toxicity can include:

• Nausea, vomiting, and abdominal pain
• Liver damage or jaundice
• Neurological symptoms (irritability, depression, or confusion)
• In severe cases, organ failure

The Recommended Dietary Allowance (RDA) for adults is approximately 900 micrograms (0.9 mg) per day, while the Tolerable Upper Intake Level (UL) is 10 mg per day.