Copper is a trace mineral that often doesn't receive the attention it deserves, but it plays an important role in our health. In this article, we will explore what copper is, why we need it, its presence in foods, the symptoms that may arise from a deficiency, the recommended daily dose, whether it's possible to overdose on this mineral, and a summary of its importance.
What is copper?
Copper is a naturally occurring element and an essential micronutrient necessary for a variety of biological functions in the body. It is found in many foods and is a fundamental building block of several enzymes and proteins.
Why do we need copper?
Copper is important for several biological processes, including:
- Copper helps maintain normal connective tissue.
- Copper aids the body in absorbing and using iron from food, which is important for preventing iron deficiency. Copper contributes to normal iron transport in the body.
- Copper is a component of the antioxidant superoxide dismutase, which helps fight harmful free radicals in the body.
- Copper is necessary for the formation of collagen, a protein crucial for the health of skin, bones, and cartilage.
- Copper contributes to normal energy metabolism.
- Copper supports the normal function of the nervous system.
- Copper aids normal hair pigmentation and is important for reducing grey hair.
- Copper contributes to normal skin pigmentation.
- Copper helps the immune system function normally.
- Copper contributes to protecting cells from oxidative stress.
Does copper exist in food?
Yes, copper naturally occurs in many foods, including shellfish, crab, and oysters, which contain significant amounts of copper. Small amounts can also be found in avocado, bananas, and dried fruits.
How much copper do we need per day?
The recommended daily amount of copper varies depending on age, sex, and lifestyle. Here are some guidelines:
Men 14 years and older: approximately 900 micrograms
Women 14 years and older: approximately 900 micrograms
Pregnant women: approximately 1000 micrograms
Breastfeeding women: approximately 1200 micrograms
Can you overdose on copper?
It is possible to overdose on copper, although it is rare. The UL value (Upper Level or Tolerable Upper Intake Level) is a term used in nutrition science to indicate the highest daily amount of a nutrient that can be consumed without risking negative health effects. The UL value is determined by expert panels that assess the available scientific research on nutrients and their potential risks. They take into account all known sources of the nutrient, including food, supplements, and, in some cases, fortified foods. The UL for copper is 9000 micrograms per day from supplements according to the CRN.
Summary of copper
Copper is an important micronutrient that supports several biological functions in the body. While copper deficiency is rare, it is important to include copper-rich foods in your diet to maintain health and well-being.
Sources & References
Swedish Food Agency: https://www.livsmedelsverket.se/livsmedel-och-innehall/naringsamne/salt-och-mineraler1/koppar
Scheiber I, Dringen R, Mercer JF. Met Ions Life Sci. 2013. PMID: 24470097.
