Our bodies need a number of nutrients, including minerals to function effectively.  One of these important minerals is copper.

What is Copper?

Copper is a trace mineral that plays a role in the formation of red blood cells (which transport oxygen around the body), and in the immune, nervous, skeletal and cardiovascular systems.  It also helps Vitamin C in the production of collagen.  It is absorbed mainly in the small intestine and can be stored if excess is consumed. This occurs in the liver, brain, heart, muscles and kidneys.  A build up of copper can be toxic.

Sources of Copper

Copper is found in shellfish, organ meats (liver, kidney), wholegrains, nuts, beans, chocolate/cocoa, potatoes, leafy dark greens, and some dried fruits like prunes.  As copper is found in a large range of foods, supplementation is usually not needed.  The AI (adequate intake) for men aged 19 to 70 years in Australia is 1.7mg/day, while it is 1.2mg/day for women aged from 19 to 70 years.  The upper level (UL) for these groups is 10mg/day.  Groups with other special needs, such as pregnant women may have different requirements.

Copper and Your Health

It is possible that too much copper can build up in your body, however this is unusual as the body is able to excrete it.  A rare genetic based disorder called Wilson’s disease is a condition where the body cannot excrete excess copper.  This can be fatal.  The symptoms of this disorder include loss of appetite, abdominal pain, tremors in the hands or joint stiffness, jaundice, and difficulties with speech and symptoms associated with mental illness.  The excess copper can damage the brain, as well as cause problems with kidney, eye, nervous and liver function.

Research is inconclusive but it is thought that individuals without Wilson’s disease may also suffer from levels of copper that are too high in the body, and symptoms may include depression and hyperactivity.  It is possible that excess copper could be consumed from water that flows through copper pipes, or by using copper cooking pans that are unlined.  Copper toxicity can occur although it is also not common.

As well as having large quantities of copper in the body, copper deficiency can also occur.  The symptoms of this include reproductive system failure, anaemia, impaired immunity, changes in the pigmentation of skin and changes in hair, and degeneration of the nervous system.  This could be from a lack of copper being consumed in the diet or other factors that can inhibit the absorption of copper in the body.  Taking large doses of iron or zinc may reduce copper absorption.

Always Check First

If you suspect that you may consume too little, or too much copper you should always check with your doctor or a dietitian first before changing your diet.  Copper is essential for many functions, and an imbalance may cause serious health problems.