Copper Benefits: Functions, Sources, and Dosage Information

Contents

1 Sources
2 Deficiency Symptoms
3 Needed for Assimilation
4 Caution
5 Dosage
- 5.1 REFERENCES

Copper (Cu) works closely with iron in accomplishing the same functions. It is needed for RNA production, protein metabolism, healing processes, and hair color. It is involved in brain, nerve, bone, and connective tissue development. Several enzymes’ systems require this trace mineral. The highest concentration (amount per gram of tissue) is in the brain and liver. The estimated 70-80 mg of copper in the body are distributed throughout all the organs and cells.

Sources

Foods rich in iron are also rich in copper.

Nuts (highest in Brazil nuts, almonds, hazelnuts, walnuts, and pecans)
Legumes
Grains

Deficiency Symptoms

Anemia
Weakened respiration
Digestion
Heart function
Graying of hair

Because (Cu) is needed for iron absorption, insufficient (Cu) also results in iron deficiency.

Needed for Assimilation

Folic acid
Iron
Zinc
Cobalt

Copper absorption is decreased by chronic antacid intake, chronic diarrhea, high dosage of supplemental zinc or vitamin C.

Caution

Additional (Cu) is needed during pregnancy, lactation, and the teenage years. Chelation therapy, burns, and nephrosis tend to cause (Cu) to be lost from the body. The danger is generally too much inorganic copper in the diet, due to water from copper pipes and copper sulfate (added to frozen foods to make them greener, especially peas). Copper is an emetic. As little as 10 mg usually produces nausea; and 60 mg will cause vomiting. Keep (Cu) supplements away from children; 3.5 grams can kill a person. It is estimated that daily consumption of 10-35 mg is continually safe. However, such a high dosage would adversely be affecting absorption and utilization.

Dosage

RDA 2 mg / ODA 3-4 mg / TDA 4-6 mg.

Recommended: Normal need is 1.5-3 mg, and therapeutic dosages are 4-6 mg. But needs are generally supplied by a good diet. Supplemental copper intake is keyed to supplemental zinc intake. The best zinc to (Cu) ratio is 10:1 (If 30 mg zinc is taken daily, you should also take 3 mg. copper).

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