What is Copper?

Copper is an essential trace mineral found naturally in the body and in many foods. It plays a crucial role in various bodily functions, including the production of red blood cells, the maintenance of nerve cells, and the immune system.
Copper is also a key player in the synthesis of collagen and the absorption of iron.
Risks of Too Much Copper: Excessive copper intake can result in toxicity, leading to symptoms such as nausea, vomiting, abdominal pain, headaches, and, in severe cases, liver damage and neurological issues.

What types of Copper are there and what do they do?

Copper comes in two primary forms:

Copper Gluconate: Commonly used in supplements, this form is easily absorbed by the body.
Copper Sulfate: Typically found in agriculture and water treatment, not commonly used for human supplementation.
Copper Citrate: Another bioavailable form used in dietary supplements.
Food-Based Copper: Naturally occurring copper in foods like shellfish, nuts, seeds, and organ meats. Each type contributes to enzymatic processes, antioxidant activity, and energy production.
Risks of Too Much Copper: Overuse of copper supplements can result in oxidative stress, gastrointestinal distress, and disruption of zinc absorption.

Daily Requirements for Copper

Infants (0-6 months): 200 mcg/day
Infants (7-12 months): 220 mcg/day
Children (1-3 years): 340 mcg/day
Children (4-8 years): 440 mcg/day
Children (9-13 years): 700 mcg/day
Teens (14-18 years): 890 mcg/day
Adults (19+ years): 900 mcg/day
Pregnant Women: 1,000 mcg/day
Breastfeeding Women: 1,300 mcg/day
These amounts are set to maintain healthy bodily functions and avoid deficiency or toxicity.
Risks of Too Much Copper: The tolerable upper intake level (UL) for adults is 10,000 mcg/day. Exceeding this amount can lead to liver damage and gastrointestinal symptoms.

What does Copper do in our body?

Copper acts as a cofactor for several enzymes, including cytochrome c oxidase and superoxide dismutase, both of which are crucial for energy production and antioxidant defense.
It aids in the absorption of iron, contributes to connective tissue formation, and supports brain health by assisting neurotransmitter production.
Risks of Too Much Copper: High copper levels may impair zinc absorption, disrupt metabolic processes, and increase oxidative stress.

Symptoms of Copper Deficiency

Fatigue and weakness
Frequent infections
Pale skin
Hair loss
Brittle bones
Difficulty concentrating
Irregular heartbeat
Low thyroid function
Neurological symptoms such as numbness or tingling in the extremities
Risks of Too Much Copper: Symptoms include vomiting, diarrhea, irritability, and in chronic cases, liver damage and kidney dysfunction.

What does Copper do for our thyroid pathway?

Copper plays a role in the synthesis and metabolism of thyroid hormones. It helps activate the enzyme thyroid peroxidase (TPO), which is essential for the production of thyroid hormones T3 and T4.
Additionally, copper supports iron absorption, and without adequate iron, thyroid function can become impaired.
Risks of Too Much Copper: Excess copper can suppress thyroid function and contribute to hormonal imbalances.

What does Copper do for our Liver?

Copper supports liver detoxification processes by aiding enzymes such as cytochrome c oxidase, which are involved in cellular energy production.
It also plays a role in reducing oxidative stress within the liver, preventing damage from free radicals.
Risks of Too Much Copper: Excessive copper can accumulate in the liver, causing oxidative damage and liver dysfunction.

What does Copper do for our gut?

Copper contributes to the maintenance of gut integrity by supporting connective tissue formation in the gut lining.
It also helps regulate gut microbial balance, preventing the overgrowth of harmful bacteria and supporting a healthy microbiome.
Risks of Too Much Copper: Elevated copper levels can disrupt gut microbiota, leading to inflammation and gastrointestinal symptoms.

Physical Ailments that affect Copper

Wilson's Disease (Copper accumulation in organs)
Menkes Disease (Copper deficiency due to absorption issues)
Liver disease
Hypothyroidism
Chronic fatigue syndrome
Anemia
Osteoporosis
Risks of Too Much Copper: Conditions like Wilson's Disease highlight the severe risks of copper accumulation, which can result in neurological and hepatic damage.

Food that impacts Copper

High zinc intake can interfere with copper absorption.
Excessive vitamin C supplementation can reduce copper bioavailability.
Processed foods generally lack adequate copper content.
Risks of Too Much Copper: Overconsumption of copper-rich foods alongside supplementation can lead to imbalances and toxicity.

Medications that Impact Copper

Proton pump inhibitors (PPIs) can reduce copper absorption.
Hormonal contraceptives may alter copper levels.
Certain antibiotics, like tetracyclines, can interfere with copper metabolism.
Risks of Too Much Copper: Long-term medication use without monitoring copper levels can lead to either deficiency or excess.

Natural Supplements that negatively impact Copper

Excessive Zinc supplementation
High-dose Vitamin C
Iron supplements (when taken in excess)
Risks of Too Much Copper: Poor supplement management can cause copper toxicity or deficiency.

Heavy Metals that Impact Copper

Lead
Mercury
Cadmium
Aluminum
These heavy metals can disrupt copper metabolism and interfere with its bioavailability.
Risks of Too Much Copper: Heavy metal toxicity can exacerbate copper accumulation in the body.

Testing for Copper

Serum Copper Test: Measures copper levels in the blood.
Ceruloplasmin Test: Measures the protein that carries copper in the blood.
Hair Mineral Analysis: Can provide insights into long-term copper levels.
Risks of Too Much Copper: Regular testing is crucial to prevent undetected copper toxicity.

Nutrients Required for Copper Absorption

Vitamin C (in moderate amounts)
Amino acids like histidine and cysteine
Balanced zinc intake (not excessive)
Iron (in moderate amounts)
Risks of Too Much Copper: Imbalance in nutrient intake can lead to poor copper absorption or excess buildup.

Foods high in Copper

Shellfish (oysters, crab, lobster)
Organ meats (liver)
Nuts (cashews, almonds)
Seeds (sunflower, sesame)
Dark chocolate
Leafy greens (spinach, kale)

A Recipe High in Copper

**Copper-Rich Spinach and Cashew Salad:**

Ingredients: 2 cups fresh spinach leaves, 1/2 cup roasted cashews, 1/4 cup sunflower seeds, 1/4 cup chopped avocado, 1 tbsp olive oil, 1 tbsp lemon juice, pinch of sea salt.
Instructions: Combine and enjoy!

Other Random Information about Copper

Copper bracelets are believed to reduce joint pain, though scientific evidence is limited.
Copper pipes can contribute trace copper to drinking water.
Excessive copper intake can result in chronic toxicity symptoms.

Disclaimer: The information provided in this article is for educational purposes only and is not intended to diagnose, treat, or cure any medical condition. Always consult with a qualified healthcare professional before making any changes to your diet, lifestyle, or treatment plan. Individual needs may vary, and what works for one person may not be suitable for another.

The Thyroid and Copper