Copper
DefinitionCopper is an essential mineral that plays an
important role in iron absorption and transport. It is
considered a trace mineral because it is needed in very
small amounts. Only 70–80 mg of copper are found in
the body of a normal healthy person. Even though the
body needs very little, copper is an important nutrient
that holds many vital functions in the body.
PurposeCopper is essential for normal development of the
body because it:
Participates in a wide variety of important enzymatic
reactions in the body.
Is a component of or a cofactor for approximately 50
different enzymes. These enzymes need copper to
function properly.
Is essential for iron absorption and transport. Iron is
needed to make hemoglobin, a main component of
red blood cells. Therefore, copper deficiency is often
linked to iron-deficiency anemia.
Is required to build elastin and collagen, which are an
important components of bones and connective tissues.
Therefore, copper is believed to protect the bones and
joints against degeneration and osteoporosis.
Is required for melanin production. People with cop-
per deficiency may have pale skin and hair.
Is a key mineral for the immune system. Copper
promotes wound healing. Studies show that prema-
ture infants or children with genetic copper defects
are at high risk of getting infections and would sig-
nificantly improve with copper supplementation.
Attacks free radicals. Copper is a strong antioxidant.
It works by attaching itself to the enzyme Superoxide
dismutase (SOD). Copper also binds to a protein to
form ceruloplasmin, which is an antioxidant.
Helps the body produce energy. Copper participates
in many oxidative reactions that break down fats in
fat tissue to produce much needed energy. Copper
deficiency has been associated with high cholesterol
levels.
Is necessary for normal functioning of insulin. Cop-
per deficiency is also associated with poor blood
glucose control.
Is needed for normal functioning of the cardiovascu-
lar system.
Protects the structure and function of the nervous
system, including the brain. Copper protects nerve
fiber by maintaining myelin, the insulating sheath
that surrounds nerve cells. It also aids the transmis-
sion of nerve signals in the brains.
Copper supplements may be beneficial in treating
or preventing copper deficiency. Copper deficiency used
to be relatively rare because the body requires so little of
it, only about 2 mg per day. In addition, it is available
naturally in a variety of foods such as whole grains,
shellfish, nuts, beans, and leafy vegetables. Additional
sources of copper are the copper water pipes that run
through homes or the copper cookware in the kitchen.
These sources leach copper into the water we drink and
the food we eat. The level of copper in drinking water is
sometimes so high that it becomes a public concern.
However, scientists now realize that copper deficiency,
especially borderline cases, is more common than once
thought. Copper deficiency is currently on the rise due
to a decrease of whole foods in the diet and high con-
sumption of fatty and processed foods.Description
It was discovered in 2001 that vegetarian diets
generally contain more copper, but that the absorptionCopperRecommended Dietary
Age Allowance (mcg/day)
Children 0–6 mos. 200 (AI)
Children 7–12 mos. 220 (AI)
Children 1–3 yrs. 340
Children 4–8 yrs. 440
Children 9–13 yrs. 700
Adolescents 14–18 yrs. 890
Adults 19 yrs. 900
Pregnant women 1,000
Breastfeeding women 1,300
Food Copper (mcg)
Beef, liver, 3 oz. 1,240
Oysters, cooked, 6 med. 374
Chocolate, semisweet, 1 cup 176
Mushrooms, shitake, cooked, 1 cup 130
Cashews, dry roasted, 1 oz. 70
Peas, black-eyed, cooked, ½ cup 70
Soybeans, boiled, 1 cup 70
Beans, white, canned, 1 cup 60
Sunflower seeds, ¼ cup 59
Chickpeas, cooked, 1 cup 57
Baked beans, with pork, 1 cup 54
Lentils, cooked, 1 cup 50
V-8 juice, canned, 1 cup 48
Potato skin, baked, 1 47
Raisins, seedless, 1 cup 46
Salmon, baked, 3 oz. 30
AI Adequate Intake
mcg microgram(Illustration by GGS Information Services/Thomson Gale.)Copper