Copper
Copper
Snapshot
Copper is an essential trace mineral that supports enzymatic reactions, red blood cell formation, connective tissue strength, and antioxidant defense.
What is Copper?
Copper is a trace element vital for human health, serving as a cofactor for enzymes involved in energy production, neurotransmitter synthesis, and the formation of connective tissues. It works synergistically with iron to support hemoglobin formation and with zinc to regulate immune function.
Where It Comes From
Dietary copper is found in organ meats (liver), shellfish, nuts, seeds, whole grains, dark chocolate, and legumes. Supplemental forms include copper gluconate, copper sulfate, and copper bisglycinate, each offering varying bioavailability.
Key Nutrients & Compounds
As a cofactor for enzymes like cytochrome c oxidase, superoxide dismutase, and lysyl oxidase, copper facilitates cellular respiration, antioxidant defense, and cross-linking of collagen and elastin fibers for connective tissue integrity.
Health Benefits
Copper supports energy metabolism by aiding mitochondrial function, contributes to red blood cell synthesis, and enhances iron utilization. It promotes cardiovascular health through maintenance of blood vessel elasticity and blood pressure regulation. Copper’s role in superoxide dismutase helps neutralize free radicals, reducing oxidative stress and supporting immune resilience.
Recommended Dosage
The recommended dietary allowance (RDA) for adults is 900 µg (micrograms) per day. Supplements typically provide 1 mg to 3 mg daily, often combined with other trace minerals to maintain balance.
How to Use It
Copper supplements are available as capsules, tablets, and lozenges. When taking isolated copper, it’s best to use alongside zinc and iron in balanced ratios to avoid competitive absorption issues.
Who Should Use It?
Supplemental copper may benefit individuals with dietary restrictions (e.g., strict vegan diets), those with diagnosed copper deficiency, or people recovering from anemia. It’s also useful for supporting connective tissue health in aging adults.
Possible Interactions or Cautions
Excess copper intake (>10 mg/day) can lead to toxicity, causing gastrointestinal distress, liver damage, and neurological symptoms. High doses may interfere with zinc and iron absorption. Individuals with Wilson’s disease or other copper metabolism disorders should avoid supplementation.
Final Thoughts
Copper is a small but mighty mineral crucial for energy production, antioxidant defense, and connective tissue strength. Ensuring adequate intake through diet or balanced supplementation supports broad aspects of health and vitality.
Scientific Studies
Uriu-Adams, J. Y., & Keen, C. L. (2005). Copper, oxidative stress, and human health. Molecular Aspects of Medicine, 26(4–5), 268–298. https://doi.org/10.1016/j.mam.2005.07.015
Prohaska, J. R. (2008). Impact of copper deficiency on lipid metabolism. American Journal of Clinical Nutrition, 88(3), 867S–871S. https://doi.org/10.1093/ajcn/88.3.867S
Kim, B. E., Nevitt, T., & Thiele, D. J. (2008). Mechanisms for copper acquisition, distribution and regulation. Nature Chemical Biology, 4(3), 176–185. https://doi.org/10.1038/nchembio.69