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Copper keeps your blood moving
Copper's primary job is to help keep your heart and blood vessels healthy. It makes the enzyme that keeps your arteries flexible (so they don't rupture), improves circulation, and acts as a catalyst in the storage and release of iron to form hemoglobin for healthy red blood cells.
Quick Facts About Copper
- No established RDA, but suggested daily intake for adults is 1.5 to 3 mg.
- Good food sources of copper include Brazil nuts, cashews, hazelnuts, honey, barley, mushrooms, oysters, salmon, and wheat germ.
- Some signs of deficiency include anemia, low white-blood cell count associated with reduced resistance to infection, faulty collagen formation, and bone demineralization.
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You May Need More Copper if You Have (or Have Had)
- Chronic malnutrition
- Recent injury or severe burns
- Recent surgery
- Portion of your gastrointestinal tract removed surgically
- Received intravenous nourishment for long periods of time
Or if You're
- Pregnant or nursing
- Over age 55
- Taking zinc supplements
What Works Best -- and Worst -- with Copper
- Molybdenum maintains proper ratio of copper to molybdenum in the body.
- Oral contraceptives increase copper levels.
- Cadmium, fiber, cereals, vegetables, and zinc can interfere with copper absorption and utilization.
Forms Available
- Tablets
- Combined with many multivitamin/mineral preparations
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Chemical Forms of Copper
- Copper gluconate
- Copper citrate
- Copper sulfate
- Cupric chloride
Comments on Copper
- All of the copper supplements available are effective and safe in small doses.
- Copper organic salts (such as copper gluconate and copper citrate) may be better absorbed.
- The brain, heart, kidney, and liver have the highest copper content.
- The recommended intake ratio of zinc to copper is 10-to-1. It is important to maintain a balance between zinc and copper levels because the two minerals compete for absorption into the body.
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Known Benefits of Copper
- Assists in the formation and function of hemoglobin
- Participates in the formation of elastin and collagen to promote healthy tissues throughout the body
- Participates in the formation of noradrenalin to promote proper nerve transmission
- Protects against cellular damage by oxidation
- Aids the production of ATP
Unproven Claims
- Decreases inflammation
- Enhances the immune system
May Prevent These Signs of Deficiency
- Anemia
- Decrease in leukocyte count
- Decrease in neutrophil count
- Abnormal skin and hair pigmentation
- Weakening of bones
- Loss of muscle coordination
- Increased LDL cholesterol levels (the bad ones)
Recommended Dosage Range for Copper
- Our pharmacists suggest that healthy adults may take 1.5 to 3 mg per day to supplement a well-balanced diet.
- In the United States, the average daily consumption of copper is 1.2 mg for men and 0.9 mg for women.
- Consult your physician before starting any high-dose supplement regimen.
Dietary Sources
Food Tips
- Seafood and organ meats are good sources of copper.
| Foods High in Copper |
|---|
Oysters
Nuts
Avocados
Peas
Beans
Kidneys
Liver
Shellfish
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When and How to Take Copper
- Swallow tablets whole with a glass of water.
- Take with food or immediately after meals to enhance absorption.
- Divide large daily doses into three to four smaller doses throughout the day for better absorption.
What to Take with Copper
- Vitamin C works together with copper for many bodily functions.
- Pyridoxine deficiency may decrease copper absorption.
What Not to Take with Copper
- High levels of zinc can inhibit copper absorption and utilization.
- Large doses of vitamin C reduce the activity of ceruloplasmin oxidase, a copper transporter.
- Iron may decrease the absorption of copper.
- Egg yolk may decrease the absorption of copper.
- Molybdenum may increase copper excretion.
- Antacid use causes the stomach to become less acidic, thus reducing copper absorption.
Storage
- Keep copper in a cool, dry place away from direct sunlight and air.
- Don't store copper in your bathroom medicine cabinet. Heat and moisture may make it less effective.
- Store safely out of children's reach.
Recommended Daily Allowance
| AGE/GROUP | RDA |
|---|
Infants
0 to 6 months
6 to 12 months
1 to 3 years
4 to 6 years
7 to 10 years
Males
11 to 14 years
15 to 18 years
19 to 24 years
25 to 50 years
51+ years
Females
11 to 14 years
15 to 18 years
19 to 24 years
25 to 50 years
51+ years
Pregnant
Lactating
1 to 6 months
6 to 12 months
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mg (milligrams)
0.4 to 0.6 Provisional, No RDA
0.6 to 0.7 Provisional, No RDA
0.7 to 1.0 Provisional, No RDA
1.0 to 1.5 Provisional, No RDA
1.0 to 2.0 Provisional, No RDA
1.5 to 2.5 Provisional, No RDA
1.5 to 2.5 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
1.5 to 3 Provisional, No RDA
No RDA
No RDA
No RDA
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Warnings
Consult a physician before use or do not use copper if:- You are about to start a high-dose supplement program.
Copper May Have Interactions with:
- Cadmium: can interfere with copper absorption and utilization.
- Fiber: can interfere with copper absorption and utilization
- Molybdenum: may reduce copper absorption
- Oral contraceptives: may increase copper level. Significance is not known at this time. Lab test interference may show false elevated copper values.
- Phytates: appear in some cereals and vegetables and can interfere with copper absorption and utilization.
- Vitamin C: in large doses, causes a marked decrease in serum copper that reverses after the vitamin C is discontinued.
- Zinc: can interfere with copper absorption and utilization.
Side Effects of Copper
Side effects are experienced only at levels well above the RDA. Intakes of 64 mg of copper (equivalent to 250 mg copper sulfate) or more may lead to toxic effects. Consult your physician before starting a high-dose regimen of any supplement.
Signs of Overdose
- Abdominal pain
- Anemia
- Diarrhea
- Nausea
- Vomiting
- Kidney impairment leading to failure
- Liver impairment leading to failure
What to Do in Case of Overdose
Stop use and contact your physician immediately.
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Sources & Further Reading
Books
- 1. Dell, BL and Sunde, RA.Handbook of Nutritionally Essential Mineral Elements. Marcel Dekker, Inc. New York, NY 1997.
2. Fauci et al. Harrison's Principles of Internal Medicine, Fourteenth Ed. McGraw-Hill Co., Inc. 1998.
3. Groff, JL, Gropper, SS, Hunt, SM.Advanced Nutrition and Human Metabolism, Second Ed. West Pub. Co. St. Paul, MN 1995.
4. Meletis, CD and Jacobs, T.The Practitioner's Guide to Drug-Nutrient and Nutrient-Nutrient Interactions. 1996.
5. Papas, AM et al. Antioxidant Status, Diet, Nutrition and Health. CRC Press, LLC. Boca Raton, FL 1999.
6. Werbach, MR.Nutritional Influences on Illness, Second Ed. Third Line Press. Tarzana, CA 1996.
Find more books on health and wellness at  barnesandnoble.com.
Articles
- 1. Cordano A.Clinical manifestations of nutritional copper deficiency in infants and children. Am J Clin Nutr, 1998 May, 67:5 Suppl, 1012S-1016S.
- 2. Hartmann HA; Evenson MA.Deficiency of copper can cause neuronal degeneration. Med Hypotheses, 38(1):75-85 1992 May.
- 3. Houtman JP.Trace elements and cardiovascular diseases. J Cardiovasc Risk, 3(1):18-25 1996 Feb.
- 4. Jones AA; DiSilvestro RA; Coleman M; Wagner TL.Copper supplementation of adult men: effects on blood copper enzyme activities and indicators of cardiovascular disease risk. Metabolism, 1997 Dec, 46:12, 1380-3.
- 5. Kadrabova J, Mad'aric A, Podivinsky F, Gazdik F, Ginter F.Plasma zinc, copper and copper/zinc ratio in intrinsic asthma. J Trace Elem Med Biol 1996 Apr;10(1):50-3.
- 6. Keen CL; Uriu-Hare JY; Hawk SN; Jankowski MA; Daston GP; Kwik-Uribe CL; Rucker RB.Effect of copper deficiency on prenatal development and pregnancy outcome. Am J Clin Nutr, 67(5 Suppl):1003S-1011S 1998 May.
- 7. Olivares M; Uauy R.Copper as an essential nutrient. Am J Clin Nutr, 1996 May, 63:5, 791S-6S.
- 8. Percival SS.Copper and immunity. Am J Clin Nutr, 67(5 Suppl):1064S-1068S 1998 May.
- 9. Rodr'iguez-Moreno F; Gonz'alez-Reimers E; Santolaria-Fern'andez F; Galindo-Mart'in L; Hernandez-Torres O; Batista-L'opez N; Molina-Perez M.Zinc, copper, manganese, and iron in chronic alcoholic liver disease. Alcohol, 14(1):39-44 1997 Jan-Feb.
- 10. Satoh K; Kadofuku T; Sakagami H.Copper, but not iron, enhances apoptosis-inducing activity of antioxidants. Anticancer Res, 17(4A):2487-90 1997 Jul-Aug.
- 11. Uauy R; Olivares M; Gonzalez M.Essentiality of copper in humans. Am J Clin Nutr, 67(5 Suppl):952S-959S 1998 May.
- 12. Walker WR; Keats DM.An investigation of the therapeutic value of the 'copper bracelet'- dermal assimilation of copper in arthritic/rheumatoid conditions. Agents Actions 1976 Jul;6(4):454-9.
- 13. Wapnir RA.Copper absorption and bioavailability. Am J Clin Nutr, 67(5 Suppl):1054S-1060S 1998 May.
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