Copper dietary trace element information page
Copper and zinc absorption is closely related,
and although copper is also needed in relatively
small amounts, some discussions are under way
on the optimum need of this mineral. If large
amounts of copper are present, then zinc and
vitamin C is reduced in the body, and vice versa.
Copper is required for
Copper is required in the formation of
hemoglobin, red blood cells as well as bones,
while it helps with the formation of elastin as well
as collagen - making it necessary for wound
healing.
A lack of copper may also lead to increased
blood fat levels. It is also necessary for the
manufacture of the neurotransmitter
noradrenaline as well as for the pigmentation of
your hair.
Deficiency of copper
It can be stored in the body, and daily presence
in the diet is therefore not necessary. If copper is
deficient in the body, iron is also normally in
short supply, leading to anemia as well as the
likelihood for infections, osteoporosis, thinning of
bones, thyroid gland dysfunction, heart disease
as well as nervous system problems.
Dosage
The dosage is the Recommended Daily
Allowance (RDA), but be aware that this dosage
is the minimum that you require per day, to ward
off serious deficiency of this particular nutrient. In
the therapeutic use of this nutrient, the dosage is
usually increased considerably, but the toxicity
level must be kept in mind.
In the case of micro-elements, such as trace
elements, the amounts are very small, yet they
are still important and about 2 mg per day is
required.
Toxicity and symptoms of high intake
Toxic levels will lead to diarrhea, vomiting, liver
damage as well as discoloration of the skin and
hair, while mild excesses will result in fatigue,
irritability, depression and loss of concentration
and learning disabilities.
Children getting too much copper may have
hyperactive tendencies.
Best used with
Copper is best absorbed and utilized in the body
when cobalt, iron, zinc and folic acid is available.
When more copper may be required
Should extra zinc supplements be taken, your
need for copper may be increased.
Enemy of copper
The absorption of large amounts of vitamin C,
zinc can negatively influence the level of copper
in the body, while large amounts of fructose can
make a copper deficiency worse.
Other interesting points
Be careful of having any liquids stored in copper
containers, as the liquid could have absorbed
too much of the copper.
Food sources
Copper is made available from a variety of
foods, such as whole grain, liver, molasses, and
nuts, but water from copper pipes will also carry
copper in it, and copper cooking utensils will also
add more copper to be ingested.
Copper, a vital trace element to keep you in
optimum health
Brussels, 13 March 2003: To combat winter flu and
spring fatigue, leading nutritionists underline
theimportance of copper for a well-balanced diet.
Although little publicised, copper is an essential
mineral tohelp you stay in good health. In fact it has
been proven that a lack of copper can be highly
detrimental, especially to pregnant women and babies.
According to Professor McArdle, Head of the
Development, Growth and Function Division at Rowett
Research Institute (Scotland), copper is an essential
nutrient in our diet that plays a key role in many
biological processes. Copper is involved in
numerous physiological functions: in the normal
function of the brain, the nervous system and the
cardiovascular system, to help transport iron and to
protect cells against destruction by oxidation. Copper is
also essential for bone growth and strength, as well as
for a healthy immune system.
A recent report by the World Health Organization
states that, based on the data currently available,
human health is more at risk from a lack of copper,
albeit slight, than from an excess. A minor shortfall in
copper often leads to a deterioration in the general
state of health with reduced resistance to infections,
fertility problems and chronic fatigue and weakness.
Numerous studies have also examined the effects of a
slight copper deficiency during pregnancy and its
consequences for the foetus. Low copper levels also
appear to contribute to the development of certain
disorders in older people, especially osteoporosis and
cardiovascular diseases.
The body needs a regular intake of dietary copper
to remain in good health. According to Professor
Lena Hulthén, clinical nutrition specialist at the
University of Gothenburg (Sweden), recent studies
prove that the diet of Europeans does not contain
sufficient quantities of copper to guarantee optimal
health. However, some ordinary foods like seafood,
offal, wholemeal cereals, nuts, raisins, beans, lentils
and chocolate do provide substantial traces of copper.
The American National Academy of Sciences has
defined a recommended daily copper intake of 0.9
mg/day for adults, 1.0 mg/day for pregnant women and
1.3 mg/day for women who are breastfeeding. The
NAS has also established a maximum acceptable level
of copper of 10 mg/day.