Copper

vitaminscopperhealth
Written By Alana Lavery

Summary

Copper [DV ~ 2mg] {Half Life = 20 Days} Increases iron absorption and energy manufacture, helps form connective tissue and blood vessels, maintains the nervous and immune system.  Low copper levels contribute to increased grey hairs, brittle bones, sickness, and fatigue, with decreased efficacy towards memory, learning, IQ, walking ability, resistance to cold and vision sharpness. Zinc supplementation, as well as high vitamin C, reduces the absorption of Copper potentially leading to a deficiency. It’s best not to take Zinc and Copper within 2 hours of each-other as the body cannot absorb both simultaneously. Zinc and Copper should be kept at a ratio around 8:1. Copper can cause harmful if taken in large amounts [>10mg] per day.  

Copper, often recognized for its role as an essential mineral in the body (also the thing that powers your house), is crucial for maintaining overall health and well-being. While it is not commonly referred to as a "vitamin," copper functions similarly to vitamins in supporting various physiological and physical processes. We will explore the importance of copper as a vital nutrient, its functions in the body, dietary sources, and the potential health benefits associated with maintaining adequate copper levels.

Since 1930, copper has been found to be decreasing in diets due to the popularity of processed and refined foods. Although it is not too common in the first world, there are still a few times that it can happen; and those that are low in copper will appear with side effects such as anemia, thyroid problems, loss of bone density, connective tissue disorders, lower IQ, and intolerance to cold weather observed among a few in the population . Low copper has also been associated with higher cases of cancer due to copper having free radicle-destroying properties, now this doesn’t mean going out and eating as much of the high copper foods (as seen below) as possible, because that would be detrimental to your health, unlike a lot of the other vitamins and minerals, copper can build up in your body and lead to copper toxicity that can have severe health effects, such as:

  • kidney failure

  • heart failure

  • loss of red blood cells

  • liver disease

  • brain damage

  • death

Now, that sounds dark but it doesn’t have to be. Overconsumption is a result of having over 10,000 mcg for an adult of copper a day, and even with the copper from the water, air, the pan you cook with (copper pans) and food your liver, if healthy, should be able to process and get rid of the excess.

If you or anyone you know has Wilson's disease which stems from an inherited tendency for the body to retain excessive copper levels. This surplus copper can settle in critical organs such as the eyes, brain, kidneys, and liver. If left unchecked, this accumulation in the liver can progress to cirrhosis, posing a significant health risk. Nonetheless, Wilson's disease is controllable with appropriate treatment measures.

NOTE: If you feel like your copper may be low due to some of the side effects above, go to a doctor and have your bloodwork reviewed before diagnosing yourself or taking anything in access.

High Copper Foods (from highest to lowest, per 100 grams)

  • Shiitake Mushrooms (5.2mg) 

  • Oysters (5.1mg) 

  • Sesame Seeds (2.5mg) 

  • Cashews (2.2mg) 

  • Basil (2.1mg) 

  • Calamari (2.1mg) 

  • Coriander (1.9mg) 

  • Brazil Nuts (1.7mg) 

  • Walnuts (1.6mg) 

  • Pistachios (1.3mg) 

  • Dark Chocolate [95%] (1.2mg) 

  • Pecans (1.2mg) 

  • Almonds (1mg) 

  • Hazelnuts (0.9mg) 

  • Nutritional Yeast [Non-Fortified] (0.8mg) 

  • Macadamias (0.8mg) 

  • Crab (0.6mg) 

  • Oats (0.4mg) 

  • Garlic (0.4mg) 

  • Chickpeas (0.4mg) 

  • Venison (0.3mg) 

  • Sweet Potato (0.3mg) 

  • Salmon [Wild Caught] (0.3mg) 

  • Lamb Shoulder (0.2mg) 

  • Salami [Nitrate Free] (0.2mg) 

  • Spinach (0.2mg) 

  • Avocado (0.2mg) 

  • Kale (0.2mg) 

  • Sourdough Bread (0.15mg) 

References

Administrator, G. C. (2018, September 20). Low Copper diet for Wilson’s Disease - Jackson Siegelbaum Gastroenterology. Jackson Siegelbaum Gastroenterology. https://www.gicare.com/gi-health-resources/copper-restriction/

Copper. (2023, March 7). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/copper/

Klevay, L. M. (2011). Is the Western diet adequate in copper? Journal of Trace Elements in Medicine and Biology, 25(4), 204–212. https://doi.org/10.1016/j.jtemb.2011.08.146

Morales-Brown, P. (2023, September 14). Copper toxicity: Symptoms and treatment. https://www.medicalnewstoday.com/articles/copper-toxicity#symptoms

Office of Dietary Supplements - Copper. (n.d.). https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/

Royer, A., & Sharman, T. (2023, March 27). Copper toxicity. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK557456/

Alana Lavery
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