Copper Supplements: What Are the Benefits & Should You Be Taking Them?

For many, copper might just be something you vaguely recall from chemistry class, but for your body, it’s indispensable. Whether it’s for producing blood cells, supporting your nervous system, or protecting your cells from harmful free radicals, copper plays a vital role in numerous bodily functions. What exactly does this trace element do for your body, and why is maintaining the right balance crucial? Read on to find out.

Why is Copper Important for the Body?

Copper is a trace element that supports a variety of enzymes responsible for energy production, iron absorption and breakdown, and the formation of red blood cells, connective tissue, and neurotransmitters in the brain. Copper also plays a role in normal brain development, immune functions, and acts as an antioxidant by breaking down harmful free radicals.

In summary, copper is key to several crucial processes in the body, including:

• Supporting energy production
• Forming red and white blood cells
• Repairing and renewing connective tissue and bones
• Ensuring nerve signals are transmitted properly
• Providing antioxidant protection against free radicals

How Much Copper Do You Need Daily?

The German Society for Nutrition recommends that children over the age of seven, teenagers, and adults consume 1.0 to 1.5 milligrams of copper per day. For younger children, a daily intake of 0.5 to 1.0 milligrams is advised, while infants require even less.

What Foods Contain Copper?

Good sources of copper include whole grain products, nuts, green vegetables, coffee, and tea—and yes, even dark chocolate. Drinking water and beverages made from it also often contain relevant amounts of copper, though concentrations can vary significantly by region.

For most people, a balanced diet provides enough copper. However, supplements can also help cover your daily intake if needed.

What Are the Symptoms of Copper Deficiency?

Medical literature describes several symptoms associated with copper deficiency, such as:

• Anaemia (a lack of red blood cells) and leukopenia (a lack of white blood cells), leading to fatigue and reduced immune function.
• Lowered bone density (osteoporosis), making bones more prone to fractures.
• Neurological issues like muscle weakness, paralysis, or sensory disturbances.
• Heart failure.

These symptoms can also have other causes, such as vitamin B12 deficiency, so a medical test is necessary to confirm copper deficiency.

Can You Have Too Much Copper?

The effects of excessive copper intake, usually through drinking water with high copper levels, have been well studied. Consuming more than 4.0 milligrams of copper per day can lead to digestive issues such as stomach pain, cramps, nausea, diarrhoea, and vomiting, though some people may not experience any symptoms.

Long-term excessive copper intake can cause the metal to accumulate, especially in the liver and central nervous system, potentially leading to liver damage and neurological symptoms like tremors, coordination problems, and speech or muscle disorders. However, these cases are rare and typically affect those with Wilson’s disease, a genetic disorder affecting copper elimination.

There have also been cases of copper poisoning due to preparing or storing acidic foods in damaged copper containers, as well as issues with copper water pipes if the water's pH is below 7. Water treatment plants monitor and adjust pH levels to avoid this.

When is Copper Supplementation Necessary?

Copper supplements can be beneficial when dietary intake is insufficient, or under specific conditions that may lead to deficiency. This is particularly relevant for individuals with digestive conditions like Crohn’s disease or coeliac disease that impair nutrient absorption. Copper deficiency can also occur after certain surgeries, such as gastric bypass, which reduces copper absorption. In rare instances, genetic conditions affecting copper uptake can also cause a deficiency.

However, always consult a doctor before taking copper supplements, as excessive copper intake can lead to serious health problems such as liver or nerve damage.