Copper in the human body – why is it important to maintain the right levels?

Although consuming trace amounts of copper is not a popular practice among health-conscious individuals, it is still an important micronutrient that is essential for health. Without copper, the human body would not be able to function properly. What is its impact on health, where is it found, and what are the consequences of copper excess and deficiency?

Properties of copper – how does it affect the body?

Copper is one of the essential trace elements in the body. It plays an active role in the formation of red blood cells, strengthening the immune system and proper wound healing. Copper is also essential for the proper absorption of iron and is important for the condition of connective tissue.

This element is mainly stored in the skeleton, with smaller amounts found in internal organs, including muscles, the brain and the liver. The average concentration of copper in the human body is between 80 and 150 milligrams. What other properties does copper have?

• Copper is essential for cellular respiration – it contributes significantly to the production of energy that we can use during the day;

• It has anti-inflammatory properties – copper has natural immunostimulatory and anti-inflammatory properties, increasing the body's resistance to infections and seasonal illnesses;

• Plays a role in the functioning of many enzymes – copper is involved in the metabolism of nutrients such as carbohydrates, lipids and iron;

• It has an antioxidant role – it is a cofactor of superoxide dismutase, a key enzyme in the body's defence against excessive oxidation in cells;

• It regulates neurotransmitters – as a cofactor in the synthesis of noradrenaline, it contributes to the proper functioning of the nervous system.

Natural sources of copper – where is it most abundant?

The daily requirement for copper is between 0.8 and 0.9 milligrams of the element. Typically, we consume between 1 and 1.5 milligrams of copper per day with a balanced diet. This dose is completely safe for health. However, if your copper levels are too low, you can try to balance them with the following foods:

• Beef liver – statistically contains as much as 11 milligrams of copper per 100 grams

• Powdered cocoa – contains 3 milligrams of copper per 100 grams

• Green tea – each 100 grams contains 2.4 milligrams of copper

• Cashew nuts – contain 2 milligrams of copper per 100 grams

• Sunflower seeds – contain 1.8 milligrams of copper per 100 grams

• Oysters and mussels – contain approximately 1 to 2 milligrams of copper per 100 grams

• Dried lentils – contain 0.8 milligrams of copper per 100 grams

• White beans – contain 0.6 milligrams of copper per 100 grams

• Bananas – contain 0.1 milligrams of copper per 100 grams

The values given may vary depending on the origin, expiry date and freshness of the product.

Daily copper requirement – what you need to know

Copper cannot be produced by the human body on its own, so it must be consumed with food. As mentioned above, the estimated adequate intake of copper is 0.8 to 0.9 mg per day for adolescents and adults. For children under the age of seven, it is 0.3 to 0.5 mg per day. Pregnant and breastfeeding women should consume 1 to 1.3 mg per day.

It should be noted that even a small amount of copper is sufficient for our body, and any excess is immediately excreted through the digestive and urinary tracts. Taking up to 5 mg of the substance per day does not pose a serious problem for the body.

Copper supplements – when are they needed?

If our diet is varied and rich in copper-containing products, taking copper-based supplements is not necessary. However, if the human body is struggling with factors contributing to insufficient copper supply (including blood loss, malabsorption), supplementation may be recommended to prevent copper deficiency.

Copper supplementation is also recommended in cases of obesity-related surgery, treatment of infectious or rheumatic diseases, and irritating skin inflammation. Copper supplements are available in the form of effervescent tablets or capsules. However, when using copper supplements, it is important to remember not to exceed a dose of 5 mg per day.

Copper and its role in the body – what does it help with?

Copper is known for its benefits to the whole body. It helps to improve natural defence mechanisms and the formation of structural proteins such as elastin and collagen. This microelement also has scientifically proven antioxidant properties.

What else does copper help with, and what other roles does it play in the human body?

• Promotes healthy metabolism – copper ensures the proper course of enzymatic reactions, which are the basis for maintaining good metabolism. For this reason, it is also particularly important for the nervous, circulatory and digestive systems;

• Improves brain function – copper affects important brain pathways associated with dopamine and noradrenaline. Copper deficiency also reduces the levels of both compounds, resulting in apathy, lack of motivation and poor concentration;

• Supports bone health – copper, together with calcium, plays a key role in bone health. Copper improves the condition of bone structures as well as the connective tissues of tendons and joints;

• Protects against Alzheimer's disease – copper is involved in the formation of nerve fibres and the proper processing of neural processes by the brain. Various studies have shown that low copper levels may indeed increase the risk of developing Alzheimer's disease;

• Cares for the appearance of skin and hair – in terms of appearance, copper is a key link in healthy, firm and youthful skin, as well as beautiful and thick hair. An adequate supply of copper is essential for connective tissues and the formation of elastin and collagen. It supports the elasticity of skin cells and the synthesis of melanin, a trace element responsible for the pigmentation of our skin, hair and eyes. A deficiency of this trace element is very rare in healthy individuals. Despite this, it is suspected that a possible cause of copper deficiency in the body is the excessive use of certain medications, such as antidepressants, which can reduce the absorption of copper in the body.

Trace element deficiency in healthy individuals is very rare. Despite this, it is suspected that possible causes of copper deficiency may include a poorly constructed diet, digestive system diseases, and malnutrition.

The symptoms of copper deficiency are as follows:

• Fading or greying of hair

• Pigmentation disorders in the skin

• Indigestion

• Anaemia

• Low body temperature and feeling cold

• Chronic fatigue

• Poor mental and physical performance

• High susceptibility to infections

• Impaired blood clotting

• Bone and joint problems

• Unexplained muscle pain

These symptoms are very similar to those of iron deficiency and hypothyroidism, and what is more, they often go hand in hand.

Some groups are also more prone to copper deficiency than others. This is particularly true for people diagnosed with eating disorders, vegetarians, vegans and overweight individuals. Smokers and alcoholics are also at risk of a potential deficiency of this element in the body.

In such situations, it is recommended to use copper-containing preparations, but only when actual blood tests have indicated low copper levels in the blood.

Excess copper – what does an oversupply of this element look like?

Taking too much copper can cause a severe reaction in the body, resembling the symptoms of poisoning. This is usually very rare and is associated with contamination of food or drinks with copper particles.

Excess copper in the body is released into the digestive system for excretion. In addition, the liver regulates copper metabolism, and an overdose is only possible in the case of specific congenital diseases, such as Wilson's disease, or in cases of liver inflammation.

Common symptoms of excess copper include:

• Nausea

• Vomiting

• Diarrhoea

• Muscle cramps

• Headaches and dizziness

• In severe cases, circulatory failure, liver damage, and heart and kidney failure

Copper with zinc – is it worth using?

If you want to take care of your health, one of the most sensible decisions in the case of copper deficiency is to choose supplements whose structure is based on a combination of copper with another element – zinc. Due to their inherent antagonism, when the level of one element is too high, the other will naturally balance it out.

An imbalance of both elements can cause many problems throughout the body. The use of copper with zinc is therefore a rational combination of substances essential for our health, which will naturally ensure the proper homeostasis of the body.

Bibliography

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Copper content of brain tissues in health and in certain nervous diseases – N. I. Grashchenkov, B. M. Hekht, scientific journal Experimental Neurology, Elsevier, 1960.

Copper in chocolate may improve health – L. M. Klevay, Clinical Nutrition scientific journal, Elsevier, 2012.

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Vitamins, Trace Minerals, and Other Micronutrients – J. Mason, Goldman’s Cecil Medicine scientific journal, Elsevier, 2012.