Copper: What's in It and What Are the Benefits? (Complete Guide)

Copper plays a vital role in the formation of connective tissue, bone formation, and immune system function. This article will delve deeply into this mineral and tell you everything you need to know!

Copper is a not so well-known, but important mineral, which is involved in (among other things) the formation of connective tissue and bones, and the functioning of the immune system.

It is an essential trace element, meaning that the body only needs a small amount of it and cannot produce it itself.

Copper plays a role in various parts of your body:

1. Copper helps keep the connective tissue of the skin supple
2. It contributes to the maintenance of cartilage
3. Copper helps release energy from your food, activating your body's natural energy
4. Copper contributes to normal pigmentation of skin and hair
5. It has a positive effect on the immune system
6. Because copper is an antioxidant , it protects your body against the effects of pollution and sunlight
7. Copper is important for the nervous system ; and   
8. It supports the transport of iron

Copper occurs naturally in food. These are usually so-called "organic compounds." This means that the copper molecules are bound to biological molecules. Examples include amino acids, carbohydrates, and fatty acids.

Inorganic copper compounds such as copper sulfate and copper chloride are types of copper used in supplements, but do not occur naturally in foods.

These types of copper occur naturally in food:

• Free copper (Cu²⁺) - In drinking water (may contain traces of copper), some fruits and vegetables
• Copper bound to amino acids (such as copper glycinate) - In protein-rich foods
• Copper bound to organic acids (such as copper citrate) - In citrus fruits, berries, and other fruits that contain acids
• Copper bound to proteins or peptides (such as copper proteinate) - In animal products
• Copper bound to carbohydrates (such as copper gluconate) - In fruits and vegetables that contain carbohydrates
• Copper bound to fatty acids (such as copper laurate) - In vegetable oils

The recommended daily allowance for copper for adults is 0.9 mg per day . Different amounts apply for pregnant women and children:

Copper deficiency is rare in the Netherlands. This is because copper is found in a wide variety of foods. Moreover, you only need a small amount. This makes it relatively easy to meet your RDA.

So if you eat a varied diet, you don't have to worry about developing a copper deficiency.

However, you must pay extra attention in these specific situations:

1. Malnutrition , for example due to anorexia nervosa or intestinal diseases (e.g. Crohn's)
2. Menkes disease , a genetic condition in which the body has difficulty absorbing copper from food (2)
3. High intake of iron, zinc, and vitamin C (may reduce copper absorption)
4. One-sided processed diet , where you often eat the same processed foods.

Symptoms of a copper deficiency include:

• Anemia
• Osteoporosis
• Lighter skin
• Fatigue

Just like a deficiency, an excess of copper is also rare. That is, through your diet. Taking copper supplements, however, can help you exceed the RDA.

Your body can process a maximum of 5 mg of copper daily . This tolerable upper limit applies to adults and has been established by the EFSA. Above this limit, copper accumulates in your blood, which can cause health problems.

If you take more than 5 mg per day for an extended period, your intestines and mucous membranes may become irritated.

This can cause you to experience:

1. Nausea
2. Yield
3. Diarrhea

In principle, only overdosing on copper supplements is a cause of too much copper.

But people with Wilson's disease are an exception. In this rare hereditary condition, copper accumulates in organs such as the liver. It can lead to eye problems, osteoporosis, heart problems, and hormonal imbalances, among other things.(3)

If your copper is too high, follow these practical tips:

1. Stop or reduce use of copper supplements (unless otherwise directed by a physician or health care professional)
2. Avoid foods naturally rich in copper
3. Drink enough water to support kidney function (you excrete excess copper through your urine)
4. Take extra zinc temporarily in consultation with a health care provider, because zinc can reduce the absorption of copper! (4)

Zinc and copper interact in a complex way within the body. They share common absorption pathways in the intestines. This creates a competition between the minerals.

Now you might be wondering why I'm telling you this? Because:

If you eat a lot of zinc (or take it as a supplement), your body may absorb copper less effectively! Therefore, it's important to balance the amount of zinc and copper in your supplements.

Therefore, always take zinc with copper. This ensures a good balance between the two minerals. An example of such a combination supplement is Multi Premium, which contains 2 mg of copper and 15 mg of zinc.

There are various stories about the health benefits of copper bracelets. There's also debate about copper pots and pans.

I was curious if there was any truth in these stories and looked into it:

Copper bracelets are sometimes used for arthritis pain, but studies show they are not effective. Researchers like Stewart Richmond emphasize that their effectiveness is unproven and that the placebo effect may play a role.(5)

Cooking in copper pots has two sides: Some claim it's dangerous because it "leaks" a lot of copper into your food. And too much copper is bad for your health. Moreover, copper reacts with acidic foods, causing discoloration.

Others applaud the pan. Not only does it conduct heat well, but the extra copper is said to actually help alleviate any shortages.

That's right. In principle, a copper pan won't do much harm, as long as you maintain it properly. But if you use the pan daily and also take copper supplements, I'd recommend having your copper levels tested with a blood test to be sure.(6)

In older copper pipes, rust can cause copper to contaminate drinking water. In the Netherlands, the legal limit for copper in drinking water is set at 2 milligrams per liter (mg/l), as stipulated in the Drinking Water Decree.

Fortunately, this is well monitored and we can rely on the high standards of the drinking water system.(7)

Sources used

1. Nutrition Center. (n.d.). Copper . https://www.voedingscentrum.nl/encyclopedie/koper
2. Garza, N. M., Swaminathan, A. B., Maremanda, K. P., Zulkifli, M., & Gohil, V. M. (2023). Mitochondrial copper in human genetic disorders. Trends in Endocrinology And Metabolism , 34 (1), 21–33. https://doi.org/10.1016/j.tem.2022.11.001
3. Garza, N. M., Swaminathan, A. B., Maremanda, K. P., Zulkifli, M., & Gohil, V. M. (2023). Mitochondrial copper in human genetic disorders. Trends in Endocrinology And Metabolism , 34 (1), 21–33. https://doi.org/10.1016/j.tem.2022.11.001
4. Stiles, L.I., Ferrao, K., & Mehta, K.J. (2024). Role of zinc in health and disease. Clinical And Experimental Medicine , 24 (1). https://doi.org/10.1007/s10238-024-01302-6
5. Richmond, S. J., Gunadasa, S., Bland, M., & MacPherson, H. (2013). Copper Bracelets and Magnetic Wrist Straps for Rheumatoid Arthritis – Analgesic and Anti-Inflammatory Effects: A Randomized Double-Blind Placebo Controlled Crossover Trial. PloS One , 8 (9), e71529. https://doi.org/10.1371/journal.pone.0071529
6. Banavi, P., Sadeghi, E., Garavand, F., Heydari, M., & Rouhi, M. (2020). Release behavior of metals from tin-lined copper cookware into food simulants during cooking and cold storage. Environmental Science And Pollution Research International, 27(31), 38591–38601. https://doi.org/10.1007/s11356-020-09970-z
7. Wetten.nl - regulation - Drinking Water Decree - BWBR0030111. (2024, January 1). https://wetten.overheid.nl/BWBR0030111/2024-01-01