Copper

Copper is an essential component in several enzyme systems responsible for such processes as cellular energy generation, linking of collagen, and melanin (pigment) and elastin formation. The myelin sheath which covers nerve fibers also depends on copper as a structural element. Copper catalyzes oxidation-reduction reactions, including the formation of water from hydrogen and oxygen in the body. Without copper, this reaction could be explosive. Copper is also important to the sense of taste. The utilization of iron requires copper, and copper may stimulate the absorption of iron.

A deficiency in copper causes abnormal pigmentation in the skin and hair, and defects in the elastic tissue in the blood vessels, eventually leading to rupture, anemia, faulty development of bone and nerves, and loss of the sense of taste. The only recognized occurrence of dietary copper deficiency is in infants maintained on a diet of only cow's milk for several months. (Cow's milk is a poor source of copper.) Chronic diarrhea can also cause infantile copper deficiency. Severe anemia plus osteoporosis and other bone irregularities develop in these infants.

Copper deficiency in adults is usually the result of malabsorption or extensive bowel surgery. An inherited disease, Menke's kinky hair syndrome, occurs in infants and results in slow growth, hard, twisted, kinky hair, convulsions, skeletal deformities, arterial degeneration, and progressive deterioration of the brain.

Excess copper may compete with other minerals such as zinc, manganese, and magnesium, and cause insomnia, elevated blood pressure, and restlessness. When kidney dialysis patients accumulate too much copper in their blood, they display psychotic symptoms. Copper has also been found to be higher in the blood of some schizophrenics.

The RDA for copper is two to three mg.

Nuts, organ meats, seafood, mushrooms, chocolate, and legumes are the richest sources of copper. Most other fresh foods contain some copper. Copper may be included in a multimineral supplement, or individually in small doses up to a milligram.

Where is it found ?

The best source of copper is oysters. Nuts, dried legumes, cereals, potatoes, vegetables, and meat also contain copper.

Who is likely to be deficient ?

Copper deficiency is uncommon. Children with Menke's syndrome are unable to absorb copper normally and become severely deficient unless medically treated early in life. Deficiency can also occur in people who supplement with zinc without also increasing copper intake. Zinc interferes with copper absorption. Health consequences of zinc-induced copper deficiency can be quite serious. In the absence of copper supplementation, vitamin C supplementation has also been reported to mildly impair copper metabolism. Copper deficiency can cause anemia, a drop in HDL cholesterol (the "good" cholesterol), and several other health problems.

How much to take

Most people consume less than the recommended amount of this mineral. Nonetheless, supplementing with 1-3 mg per day is important only for people who take zinc supplements, including the zinc found in multiple-vitamin/mineral supplements.

Side effects

The level at which copper causes problems is unclear. But in combination with zinc, up to 3 mg per day is considered safe. People drinking tap water from new copper pipes should consult their nutritionally oriented doctor before supplementing, since they might be getting enough (or even too much) copper from their water. People with Wilson's disease should never take copper.

Zinc interferes with copper absorption. People taking zinc supplements for more than a few weeks should also take copper (unless they have Wilson's disease). In the absence of copper supplementation, vitamin C may interfere with copper metabolism. Copper improves absorption and utilization of iron.

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