Matthew Messer
Editor-in-chief
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.]
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Bost M, Houdart S, Oberli M, Kalonji E, Huneau JF, Margaritis I. Dietary copper and human health: Current evidence and unresolved issues. J Trace Elem Med Biol. 2016 May;35:107-15. doi: 10.1016/j.jtemb.2016.02.006. Epub 2016 Mar 5. PMID: 27049134.
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Altarelli M, Ben-Hamouda N, Schneider A, Berger MM. Copper Deficiency: Causes, Manifestations, and Treatment. Nutr Clin Pract. 2019 Aug;34(4):504-513. doi: 10.1002/ncp.10328. Epub 2019 Jun 17. PMID: 31209935.
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Royer A, Sharman T. Copper Toxicity. [Updated 2021 Jun 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557456/
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https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
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Turnlund JR, Keyes WR, Anderson HL, Acord LL. Copper absorption and retention in young men at three levels of dietary copper by use of the stable isotope 65Cu. Am J Clin Nutr. 1989 May;49(5):870-8. doi: 10.1093/ajcn/49.5.870. PMID: 2718922.
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Eife R, Weiss M, Barros V, Sigmund B, Goriup U, Komb D, Wolf W, Kittel J, Schramel P, Reiter K. Chronic poisoning by copper in tap water: I. Copper intoxications with predominantly gastointestinal symptoms. Eur J Med Res. 1999 Jun 28;4(6):219-23. PMID: 10383875.
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Duncan A, Yacoubian C, Watson N, Morrison I. The risk of copper deficiency in patients prescribed zinc supplements. J Clin Pathol. 2015 Sep;68(9):723-5. doi: 10.1136/jclinpath-2014-202837. Epub 2015 Jun 17. PMID: 26085547.
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Plantone D, Renna R, Primiano G, Shukralla A, Koudriavtseva T. PPIs as possible risk factor for copper deficiency myelopathy. J Neurol Sci. 2015 Feb 15;349(1-2):258-9. doi: 10.1016/j.jns.2015.01.009. Epub 2015 Jan 12. PMID: 25598493.
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DiNicolantonio JJ, Mangan D, O'Keefe JH. Copper deficiency may be a leading cause of ischaemic heart disease. Open Heart. 2018;5(2):e000784. Published 2018 Oct 8. doi:10.1136/openhrt-2018-000784
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Ford ES. Serum copper concentration and coronary heart disease among US adults. Am J Epidemiol. 2000 Jun 15;151(12):1182-8. doi: 10.1093/oxfordjournals.aje.a010168. PMID: 10905530.
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Grammer TB, Kleber ME, Silbernagel G, Pilz S, Scharnagl H, Lerchbaum E, Tomaschitz A, Koenig W, März W. Copper, ceruloplasmin, and long-term cardiovascular and total mortality (the Ludwigshafen Risk and Cardiovascular Health Study). Free Radic Res. 2014 Jun;48(6):706-15. doi: 10.3109/10715762.2014.901510. Epub 2014 Apr 3. PMID: 24605902.
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DiSilvestro RA, Joseph EL, Zhang W, Raimo AE, Kim YM. A randomized trial of copper supplementation effects on blood copper enzyme activities and parameters related to cardiovascular health. Metabolism. 2012 Sep;61(9):1242-6. doi: 10.1016/j.metabol.2012.02.002. Epub 2012 Mar 22. PMID: 22444781.