Minerals
Copper
An essential trace mineral crucial for energy production, iron metabolism, connective tissue formation, and antioxidant defense
Quick Facts
Daily Needs
900 mcg for adults, with variations based on age, sex, and life stage
Importance
Copper is essential for iron metabolism, energy production, connective tissue formation, antioxidant defense, and nervous system function.
Key Functions
- •Iron metabolism and red blood cell formation
- •Energy production in mitochondria
- •Connective tissue formation (collagen and elastin)
- •Antioxidant defense (superoxide dismutase)
- •Melanin production (skin and hair pigmentation)
- •Nervous system function (myelin formation)
- •Immune system support
- •Cholesterol and glucose metabolism
- •Hormone activation
- •Brain development and function
Deficiency Signs
- •Fatigue and weakness
- •Frequent infections
- •Poor wound healing
- •Pale skin
- •Premature gray hair
- •Neurological problems
- •Anemia (despite adequate iron intake)
- •Bone abnormalities (osteoporosis, fractures)
- •Loss of skin pigmentation
- •Low body temperature
- •Irregular heartbeat
- •Growth impairment in children
Excess Signs
- •Nausea and vomiting
- •Abdominal pain
- •Diarrhea
- •Headache
- •Metallic taste in mouth
- •Hair loss
- •Weakness
- •Jaundice
- •Liver damage
- •Kidney problems
- •In Wilson's disease: neurological symptoms, liver disease, psychiatric issues
Best Food Sources
- •Organ meats (liver, kidney)
- •Shellfish (oysters, crab, lobster)
- •Seeds and nuts (sesame seeds, cashews)
- •Whole grains
- •Legumes (chickpeas, lentils)
- •Dark chocolate (70%+ cocoa)
- •Dried fruits (prunes, raisins)
- •Leafy greens
- •Mushrooms (shiitake)
- •Avocados
Absorption Facts
- •Absorption occurs primarily in the small intestine
- •Typical absorption rate is 12-60%, depending on copper status
- •High zinc, iron, or vitamin C intake can reduce copper absorption
- •Absorption decreases when copper intake is high
- •Phytates and fiber can moderately reduce absorption
- •Stomach acid is important for optimal absorption
- •Absorption is enhanced during periods of growth and pregnancy
- •Certain medications can reduce absorption (antacids, zinc supplements)
Special Considerations
- •Copper homeostasis is tightly regulated in the body
- •High zinc supplements can induce copper deficiency
- •Wilson's disease requires limitation of dietary copper
- •Copper water pipes can contribute to intake
- •Infant formulas must contain adequate copper
- •Gastric bypass surgery increases risk of deficiency
- •Excessive supplementation should be avoided
- •Vegetarian diets typically provide adequate copper
- •Balance with zinc is important (optimal ratio around 10:1 zinc:copper)
- •Certain genetic conditions affect copper metabolism
About Copper
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