Copper

Copper

Copper is a trace element that the body needs in small quantities, and is important for the formation of red blood cells. Copper must be supplied through the diet, and good sources are offal, shellfish, cocoa and green vegetables.

What is copper?

Copper is a trace element (Cu) that the body needs in small amounts.

Copper must be supplied through the diet.

Most of the copper in the body is found in the skeletal muscles, liver, skin, connective tissue and brain. Small amounts are also found in proteins in the blood.

What does copper do for the body?

Copper promotes the formation of red blood cells that transport oxygen in the body, and contributes to the oxygen-carrying part of the red blood cells (haemoglobin) increasing its absorption of iron.

Copper is important for the production of melanin in the skin (the substance that makes us brown).

Copper participates in the body's antioxidant defences.

Copper is important for maintaining normal connective tissue and joint function.

Copper contributes to the regulation of body temperature.

Sources of copper in the diet

Most foods contain copper, but good sources are offal (especially liver), shellfish, cocoa, seeds (sunflower, sesame, pumpkin), nuts, green vegetables, dried legumes, prunes, black pepper, gelatin and squid.

Recommended daily intake of copper

Children under 14 years: 0.3-0.7 mg.

Adults over 14 years: 0.9 mg.

Pregnant: 1.0 mg.

Lactating: 1.3 mg.

The recommendations for children under 14 vary depending on age.

Breast milk contains the necessary minerals the child needs, so supplements are not recommended for children under 6 months unless a doctor or health nurse says otherwise.

What happens when there is a lack of copper?

Copper deficiency can occur in certain conditions, and can lead to:

Blood deficiency (anemia).

Low blood pressure (hypotension).

Degradative changes in bones and nerves.

Reduced pigmentation in skin/hair and changed skin structure.

Low body temperature.

Inflammatory conditions.

What happens with too much copper intake?

There is little risk of being poisoned with copper from food or drink, but copper poisoning can occur through excessive intake of copper supplements or when cooking in copper pots. Symptoms of copper poisoning are nausea and vomiting, dizziness, diarrhoea, vomiting and a metallic taste in the mouth. Severe cases of copper poisoning can be fatal. Long-term intake of excessive amounts of copper supplements can lead to liver, brain and/or nerve damage.