Copper is an essential mineral substance that plays a role in energy production and building up connective tissue and the cardiovascular system, and has multiple functions in the immune system as well. (1) Copper, alongside zinc, is necessary to create an important antioxidant, superoxide dismutase. (1) Though copper performs many functions, as of date no obvious connection has been discovered between copper intake and the risk of various diseases; sometimes higher, sometimes lower intakes of copper proved to be effective in decreasing risks. (1) Serious copper deficiency can in time lead to anemia, cardiovascular diseases, skin problems, and weakened immunity, while high copper intake can cause digestive issues in the short term, and liver damage in the long run. (2,3) 

How much copper do we need? 

The recommended  dietary intake of copper is between 900-1700 mcg a day for adults, and the the upper limit of safe daily  dosage is  10 mg. (4,5) 

While the optimal quantity is not yet known, it’s recommended to ingest at least 1 mg per day.  The body can control the absorption of copper for a long time, so in the case of more mg intake the body utilizes less. Therefore it’s unlikely that anybody would get excess amounts of copper through their diet.  

How to provide sufficient copper intake? 

The best sources of copper are beef liver and shellfish: consumed at least once a week, they can provide the necessary copper intake. Vegetal sources with high copper levels include potatoes, various mushrooms, whole wheat and grains seeds. (4) 

In certain regions, tap water has notable copper content , but it’s more dangerous than advantageous. Water pipes made of copper have led to several incidents of copper poisoning. (7) 

Copper is available in the form of dietary supplements. Ideally it should be supplemented with zinc, as they are both necessary for the production of superoxide dismutase.  High dose zinc supplementation has the risk of causing copper deficiency, so zinc should not be taken in larger doses than 15-20 mg per day long term. (8) 

The health effects of copper 

Copper deficiency is relatively rare, mostly occurring due to a diet lacking sufficient amounts of copper or chronic digestive inflammatory diseases, such as gluten intolerance. A gluten free diet and copper supplementation should easily fix the matter. (2) Long term use of antacids and gastrointestinal diseases besides gluten intolerance can likewise lead to copper deficiency, as the above-mentioned high dose copper supplementation, which can cause problems in the absorption of copper. (8,9) 

Though copper has an important biological role, no obvious connection has been discovered between the extent of copper intake and the risk of various diseases. It seemed logical that since copper is necessary for the health of veins and the heart, it should decrease the risk of most cardiovascular diseases when taken in higher quantities. However, his hypothesis has not yet been proven, and what’s more, contradictory studies have been conducted. While copper deficiency may be a factor in sudden cardiac deaths, some observational studies point to high levels of copper being the very thing that increases the risk of cardiovascular problems. On the other hand, a clinical trial found that copper supplementation has no effect on the main risk factors of cardiovascular diseases. (10,11,12,13)  

Copper has been thoroughly examined in connection with another disease group, Alzheimer’s and dementia. Regrettably, results are mixed, which infers that too high and too low quantities of copper both have negative effects.  

Fun fact 

Copper has numerous advantageous qualities and consequently has been utilized in several areas for millennia. To prevent infections, knobs and other frequently touched objects are often made of copper, which has a natural antibiotic effect. Copper can be found in countless electronic devices and car parts, and it’s also the main component of coins.

[The cover image of the note shows the mineral form of copper.]