The body needs various nutrients, both major and minor like vitamins and minerals. Copper is one of the essential minerals the body needs to function right and keep healthy processes.
You can get the recommended daily amount of copper through a balanced diet, or from supplements. Copper offers many important health benefits like strong bones, heart health, and supporting the immune system.
In this article, we'll learn what copper is, the recommended daily amounts, how to get it from sources, its importance, and the risks of deficiency.
What is copper and why is it important?
Copper is an essential mineral the body can’t make on its own. So it’s important to get enough from food or supplements, either alone or with other vitamins and minerals.
Copper plays important roles in keeping the body healthy in several ways, which include:-
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Helps produce energy.
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Keeps the brain healthy.
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Supports heart and blood vessel health.
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Boosts immune functions.
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Prevents osteoporosis.
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Makes healthy red blood cells.
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Helps the body build and fix tissues.
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Works with melanin to give color to skin, hair, and eyes.
Recommended daily doses of copper mineral
Recommended doses of copper vary by age and condition as follows:
| Age | Daily dose |
| 0 - 12 months | 200 micrograms |
| 1 - 3 years | 340 micrograms |
| 4 - 8 years | 440 micrograms |
| 9 - 13 years | 700 micrograms |
| 14 - 18 years | 890 micrograms |
| 19 years and above | 900 micrograms |
| Pregnant and breastfeeding women aged 14-18 years | 1000 micrograms |
| Pregnant and breastfeeding women 19 years and older | 1300 micrograms |
Taking too much copper
It's rare to take too much copper in the body because the body slows down absorption when it has enough copper.
But it can happen, especially if you drink water contaminated with high copper levels, get heavy metal poisoning from chemicals, or take too many copper supplements.
Daily copper doses up to 10 mg are likely safe. But if doses reach 1 gram or more per day, it can cause copper poisoning symptoms that may lead to organ failure and death.
Taking too many copper supplements can cause these symptoms:
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Nausea.
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Vomiting.
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Diarrhea.
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Stomach pain.
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Headache.
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Metallic taste in the mouth.
What causes copper deficiency in the body?
Most people get enough copper from their diets, but some may have a copper deficiency. This happens because they either don't eat enough or don't absorb it well.
Taking too many supplements can also cause zinc to lower copper levels. Zinc and copper compete for the same absorption spots, and zinc is absorbed more easily. So, avoid taking zinc supplements above the allowed 40 mg daily.
Also, some people with certain health conditions can have copper deficiency, like Menkes disease, a rare genetic disorder where the body can't absorb copper properly.
Plus, people with digestive diseases like celiac disease or pancreatic diseases.
Sources of copper intake
As we mentioned before, you can get the daily recommended amounts of copper through a balanced diet, since there are many foods rich in this important mineral, which include:-
Copper can also be gotten from supplements but it's better to talk to a doctor first. Copper supplements come alone or within vitamins and minerals.
A flexible and balanced diet provides enough different nutrients your body needs to work healthy and balanced. One key nutrient is copper.
Source of the article:- 1.
