Our focus is on a little-known but crucial trace mineral: copper. This essential nutrient plays a vital role in our overall health and well-being. So, let’s dive into the fascinating world of copper, its benefits, food sources and more.
What is Copper?
Copper is an essential trace mineral, meaning it’s required in small amounts for the proper functioning of the body. It’s a key element in forming red blood cells and maintaining nerve cells and the immune system. Despite its necessity, our bodies cannot produce copper, so we must get it from our diet.
Copper is involved in several key physiological processes. It plays an important role in the production of red blood cells, nerve cells, and maintenance of the immune system. It also aids in the absorption of iron, one of the main minerals our bodies need.
Additionally, copper aids in the production of collagen and elastin, which are essential for wound healing and healthy skin. It is also part of the antioxidant enzyme superoxide dismutase, which helps protect your body from oxidative damage.
Copper deficiencies are relatively rare, but when they occur they can cause anemia, low levels of white blood cells, osteoporosis and other problems.
Health Benefits
Energy Production
Copper is a key player in the production of adenosine triphosphate (ATP), the body’s primary form of energy. This makes copper vital for maintaining high energy levels and a healthy metabolism.
Nervous System
Copper aids in the production of neurotransmitters, the chemicals that neurons use to communicate. This is essential for the good functioning of the nervous system.
Immune Function
Copper plays an important role in the production of white blood cells and the maturation of certain immune cells, which is essential for a strong immune system.
Red Blood Cell
Copper aids in the production and maintenance of red blood cells, ensuring efficient delivery of oxygen throughout the body.
Bone Health
Copper plays a vital role in the synthesis of collagen and elastin, the main structural components of our bodies. This helps maintain the strength and flexibility of your bones and joints.
Antioxidant Activity
Copper acts as an antioxidant, reducing the damage caused by free radicals and helping to prevent premature aging and various health conditions.
Iron Absorption
Copper promotes the absorption of iron from the intestines and the release of iron from primary storage sites such as the liver. This helps prevent diseases such as anemia.
Side Effects
Stomach Upset
Consuming too much copper can lead to gastrointestinal distress, causing symptoms like nausea, vomiting and diarrhea.
Metallic Taste
Overconsumption of copper can sometimes lead to a persistent metallic taste in the mouth.
Liver and Kidney Damage
In severe cases, high levels of copper can lead to liver and kidney damage due to the body’s inability to eliminate the excess copper.
Neurological Problems
Extremely high levels of copper can cause neurological problems such as tremors, cognitive decline and mood disorders.
Wilson’s Disease
This is a rare genetic disorder in which the body is unable to remove copper, causing it to accumulate and cause potential damage to the liver and brain.
Food Sources
Animal-Based Food Sources of Copper
- Beef liver
- Lobster
- Turkey giblet
- Clams
- Lamb liver
- Squid
- Pork liver
- Octopus
- Venison
- Crab
Plant-Based Food Sources of Copper
- Dark chocolate
- Sesame seed
- Lentil
- Chickpea
- Sunflower seed
- Tofu
- Spinach
- Kale
- Mushroom
- Cashew
Other Copper Sources
Best Overall: NOW Copper Glycinate at Amazon ($8)
Best Seller: Bulletproof Zinc with Copper at Amazon ($13)
Best Budget: Horbäach Chelated Copper at Amazon ($10)
Best Overall: NOW Copper Glycinate
- Essential Mineral: Copper is an essential trace mineral involved in energy production, iron metabolism, connective tissue.
- Structural Health*: Critical for bone health, cardiovascular health, lipid metabolism, neurological health, skin health, and free radical protection*.
- NOW Copper Glycinate uses Albion Copper Bisglycinate.
- GMP Quality Assured: NPA A-rated GMP certification means that every aspect of the NOW manufacturing process has been examined, including our laboratory/testing methods (for stability, potency, and product formulation).
- Packaged in the USA by a family owned and operated company since 1968.
- Brand: NOW
- Flavor: Unflavored
- Primary Supplement Type: Copper
- Item Form: Tablet
- Unit Count: 120 Count
Best Seller: Bulletproof Zinc with Copper
- Contains one 60-count bottle of Bulletproof Zinc with Copper capsules.
- This zinc supplement with copper provides balanced doses of both essential minerals in one convenient capsule.
- Zinc is a key player throughout your body, from immunity to mood. Copper is vital for functions like making energy and blood cells.
- Naturally sugar-free, gluten-free, non-GMO, soy-free, no added dyes and lab-tested for purity and potency.
- At Bulletproof, we only use science-backed ingredients to deliver maximum benefits. For immune and mood support, take one capsule daily with food.
- Brand: Bulletproof
- Flavor: Unflavored
- Primary Supplement Type: Copper
- Item Form: Capsule
- Unit Count: 60.00 Count
Best Budget: Horbäach Chelated Copper
- Chelated Copper: Advanced form of Copper, an important essential mineral needed by the human body.
- Abundant Formula: Vegetarian tablets provide 6 mg of Copper per serving, 667% of your daily value!
- Expertly Crafted: Our professional formula is backed by our commitment to purity and potency.
- Horbaach Manufacturers: Laboratory Tested, Trusted Ingredients, Superior Quality, 100% Guaranteed!
- Naturally Free Of: Gluten, Wheat, Yeast, Lactose, Artificial Flavor, Artificial Color & Non-GMO
- Brand: Horbäach
- Flavor: Unflavored
- Primary Supplement Type: Copper
- Item Form: Tablets
- Unit Count: 300.00 Count
Fun Facts
Fact 1: Ancient Use
Did you know that copper was the first metal humans came into contact with? They were using it to make tools over 10,000 years ago!
Fact 2: Color Changer
Copper is a key element in creating the green color in the Statue of Liberty. The statue is made of copper and the green hue (‘patina’) is due to copper’s reaction with the elements.
Fact 3: In Our Bodies
The average adult body contains about 1.4 to 2.1 mg of copper per kilogram of body weight. It’s a small amount, but it’s vital to our health!
