Copper Supplements

What is Copper Supplements?

Copper supplements are typically taken to ensure that individuals are meeting their daily recommended intake of this important mineral. While copper is naturally found in many foods such as nuts, seeds, shellfish, whole grains, and legumes, some people may have trouble getting enough copper through their diet alone. In such cases, copper supplements can be a helpful way to bridge that gap.

What are the benefits of Copper Supplements?

Copper is an essential trace mineral that plays a crucial role in maintaining overall health and well-being. While the human body requires only small amounts of copper, this mineral is involved in a wide range of physiological functions, making it vital for various bodily processes. Copper supplements can help individuals achieve certain health goals and may also provide benefits for specific health conditions when used appropriately.

One of the key health benefits of copper supplements is their role in supporting a healthy immune system. Copper is known to have antimicrobial properties, which can help the body fight off infections and illnesses. Adequate copper levels are necessary for the proper functioning of white blood cells, which are essential components of the immune system and play a vital role in defending the body against pathogens. By ensuring sufficient copper intake, individuals can help strengthen their immune response and boost their overall immunity.

Furthermore, copper plays a crucial role in promoting collagen production, a protein that is essential for the health of connective tissues, skin, and bones. Collagen is essential for maintaining the elasticity and strength of skin, as well as supporting the structure of joints, tendons, and ligaments. Copper is a cofactor for enzymes involved in collagen synthesis, making it an important mineral for skin health and wound healing. By taking copper supplements, individuals can support the body’s natural collagen production and help maintain healthy skin and connective tissues.

In addition, copper is involved in the production of energy at the cellular level. Copper is a key component of enzymes involved in the electron transport chain, which is responsible for generating adenosine triphosphate (ATP), the body’s primary energy source. By supporting energy production, copper supplements can help individuals combat fatigue and maintain optimal energy levels throughout the day. Adequate copper intake is crucial for ensuring proper energy metabolism and overall vitality.

Moreover, copper is a powerful antioxidant that helps protect cells from oxidative stress and damage. Free radicals, unstable molecules that can cause cellular damage and contribute to aging and disease, are neutralized by antioxidants like copper. Copper-containing enzymes such as superoxide dismutase help eliminate harmful free radicals and reduce oxidative damage in the body. By taking copper supplements, individuals can enhance their antioxidant defenses and support cellular health.

Additionally, copper plays a role in iron metabolism and hemoglobin synthesis, making it important for preventing anemia and supporting healthy blood function. Copper is necessary for the absorption and transport of iron in the body, as well as for the synthesis of hemoglobin, the protein in red blood cells that carries oxygen to tissues. Ensuring adequate copper levels can help prevent iron deficiency and support optimal blood oxygenation, enhancing overall vitality and well-being.

What are the Side-effects of Copper Supplements?

While copper is an essential mineral that plays a crucial role in various bodily functions, including the production of red blood cells and maintenance of nerve cells, excessive intake of copper supplements can lead to certain adverse effects.

1. Gastrointestinal Distress:

One common side-effect of copper supplements is gastrointestinal distress, such as nausea, vomiting, or diarrhea. This is typically seen when high doses of copper are consumed, as it can irritate the stomach and intestines.

2. Copper Toxicity:

Excessive intake of copper supplements can lead to copper toxicity, also known as copper poisoning. Symptoms of copper toxicity can include abdominal pain, fatigue, headaches, and in severe cases, liver damage. It’s important to stick to the recommended daily intake of copper to avoid this serious condition.

3. Interference with other Minerals:

Copper supplements can interfere with the absorption of other minerals, such as zinc and iron. This can lead to nutrient deficiencies and impact overall health. It’s crucial to balance the intake of copper with other essential minerals to maintain optimal health.

4. Wilson’s Disease:

Individuals with Wilson’s disease, a rare genetic disorder that causes copper to accumulate in the body, should avoid copper supplements altogether. Excess copper intake can worsen the symptoms of Wilson’s disease and lead to further complications.

5. Allergic Reactions:

Some individuals may experience allergic reactions to copper supplements, such as skin rashes, itching, or swelling. If you suspect you are allergic to copper, discontinue use and consult with a healthcare professional.

What are the various types of Copper Supplements?

When it comes to choosing a copper supplement, there are a few different types to consider. Copper is an essential mineral that plays a crucial role in various bodily functions, including the production of red blood cells, maintaining healthy bones and nerves, and supporting the immune system. Here are some of the most common types of copper supplements:

1. Copper Gluconate

Copper gluconate is a common form of copper supplement that is often used to treat copper deficiency. It is easily absorbed by the body and is considered a safe and effective way to increase copper levels. Copper gluconate is usually available in tablet form and can be taken with or without food.

2. Copper Oxide

Copper oxide is another form of copper supplement that is commonly used to boost copper levels in the body. This type of supplement is often found in multivitamins and is generally well-tolerated. However, copper oxide is not as easily absorbed as other forms of copper, so higher doses may be needed to achieve the desired effect.

3. Copper Amino Acid Chelates

Copper amino acid chelates are a form of copper supplement that is bonded to amino acids, which can help improve absorption in the body. This type of supplement is often used in combination with other minerals and vitamins to support overall health. Copper amino acid chelates are available in various forms, including capsules, tablets, and liquid.

4. Copper Sulfate

Copper sulfate is a common form of copper supplement that is often used in agriculture to treat copper deficiencies in plants and animals. While copper sulfate can be effective at increasing copper levels in the body, it is not typically recommended for human consumption due to its potential toxicity. It is essential to consult a healthcare provider before taking copper sulfate supplements.

How does Copper Supplements work?

When you take a copper supplement, the body absorbs the mineral in the small intestine and transports it to the liver, where it is then released into the bloodstream. The copper is then carried to various tissues and organs, where it acts as a cofactor for enzymes involved in numerous physiological processes.

One of the key functions of copper in the body is its role in the production of red blood cells. Copper is required for the enzyme that helps incorporate iron into hemoglobin, the protein that carries oxygen in the blood. Without an adequate amount of copper, the body may struggle to produce enough healthy red blood cells, leading to symptoms of anemia such as fatigue and weakness.

Additionally, copper plays a vital role in the maintenance of the immune system. Copper is involved in the production of white blood cells, which are essential for fighting off infections and diseases. By ensuring you have enough copper in your system, you can support your immune system’s ability to function optimally.

Copper supplements may also be beneficial for individuals with certain health conditions, such as copper deficiency or Wilson’s disease, a rare genetic disorder that causes copper to accumulate in the body’s tissues. In these cases, copper supplements can help restore normal levels of the mineral in the body and alleviate symptoms associated with copper imbalances.

Recommended dosage of Copper Supplements

The recommended daily allowance (RDA) for copper varies depending on age, gender, and specific health needs. For adults, the RDA for copper is 900 micrograms per day. However, it is important to note that this dosage may vary based on individual health goals and requirements.

For women who are pregnant or breastfeeding, the RDA for copper is slightly higher at 1000 micrograms per day. This is to support the increased demand for copper during pregnancy and lactation.

When recommending copper supplements, it is also important to consider the potential for copper toxicity. Excessive intake of copper can lead to symptoms such as nausea, vomiting, and diarrhea. Therefore, it is crucial to follow the recommended dosage and not exceed the tolerable upper intake level of 10,000 micrograms per day for adults.

Natural and Food Sources of Copper Supplements

Including copper-rich foods in your diet can help ensure you meet your daily Recommended Dietary Allowance (RDA) of 900mcg for adults. Some of the best natural sources of copper include:

• Shellfish such as oysters, crab, and mussels
• Nuts and seeds, particularly cashews, sunflower seeds, and almonds
• Legumes like chickpeas, lentils, and beans
• Whole grains such as quinoa, oats, and barley
• Darker meats like beef and pork
• Dark leafy greens like spinach and kale
• Dark chocolate

Frequently Asked Question on Copper Supplements

What is the role of copper in the body?

Copper is an essential mineral that plays a vital role in various functions in the body. It helps in the formation of red blood cells, maintenance of healthy bones and connective tissues, and supports the immune system. Copper also acts as an antioxidant, helping to protect cells from damage caused by free radicals.

How can I tell if I have a copper deficiency?

A copper deficiency is rare, but some signs and symptoms include anemia, osteoporosis, fatigue, and weak immune system. If you suspect you have a deficiency, it’s best to consult with a healthcare professional for proper diagnosis and treatment.

Can I get enough copper from my diet?

Copper can be found in a variety of foods such as shellfish, nuts, seeds, whole grains, and legumes. Most people can get an adequate amount of copper from their diet, but in some cases, especially for those with specific health conditions or restricted diets, a copper supplement may be necessary.

Are there any risks associated with taking copper supplements?

While copper is essential for health, it is also possible to consume too much, which can lead to copper toxicity. Symptoms of copper toxicity include nausea, vomiting, abdominal pain, and even liver damage. It’s important to follow the recommended dosage on the supplement label and consult with a healthcare professional before starting any new supplement regimen.

Who may benefit from taking copper supplements?

Individuals who may benefit from taking copper supplements include those with a diagnosed copper deficiency, individuals with malabsorption issues that affect copper absorption, and pregnant women who may need additional copper to support fetal development. However, it’s crucial to consult with a healthcare provider before starting any new supplement to determine the appropriate dosage and duration.

Can copper supplements interact with medications?

Yes, copper supplements can interact with certain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) and zinc supplements. It’s essential to talk to your healthcare provider or pharmacist before starting a copper supplement to ensure there are no interactions with any medications you are currently taking.

What is the recommended daily intake of copper?

The recommended daily intake of copper varies by age and gender. For adults, the Recommended Dietary Allowance (RDA) for copper is 900 micrograms per day. However, individual needs may vary, so it’s best to consult with a healthcare professional to determine the right amount for you.

Can I get too much copper from my diet and supplements combined?

It is possible to consume too much copper from a combination of diet and supplements, which can lead to copper toxicity. It’s essential to monitor your copper intake from all sources and not exceed the recommended daily intake to avoid any adverse effects on your health.

Are there any foods or drinks that can interfere with copper absorption?

Absolutely, certain foods and drinks can interfere with copper absorption, such as high doses of vitamin C and zinc, as well as high amounts of calcium and iron. If you are concerned about your copper absorption, it’s best to consult with a healthcare professional for guidance on optimizing your copper intake.

Dt. Mary Ahern

MS, RD

Dietitian

Mary Ahern, MS, RD is a registered dietitian and health writer who is passionate about plant-based nutrition and achieving better health by balancing time between the kitchen and the gym. Currently she's pursuing PhD from University of Arizona