Tell me about...
Copper
What is
copper?
Copper is an essential trace element found throughout the
body. The liver and brain contain the largest amounts of copper
in the body; other organs contain smaller amounts.
Why do
we need it?
Copper is essential to the absorption and utilization of
iron; it also works with iron in the formation of red blood
cells. In addition, copper is needed to make adenosine triphosphate
(ATP), the substance the bodyıs cells convert into energy.
Several body hormones, as well as collagen (an important
constituent of connective tissue) and tyrosinase (the enzyme
that puts pigment into the skin), require copper in order
to be synthesized properly.
How much
copper should I take?
According to the National Academy of Sciences, the recommended
daily allowance (RDA) of copper is as follows:
- Adult men: between 1.5-3.0 milligrams/day
- Adult women: between 1.5-3.0 milligrams/day
- Children aged 7-10: between 1-2 milligrams/day
- Infants: between 0.6-0.7 milligrams/day
- Pregnant/lactating women: between 1.5-3.0 milligrams/day
What are
some good sources of copper?
Large amounts of copper can be found in seafood, especially
oysters and other shellfish. Nuts, dried legumes, whole grain
products, seeds, potatoes, prunes, chocolate and liver also
contain copper. People whose homes have copper pipes also
obtain significant amounts of copper through their drinking
water.
What can
happen if I don't get enough copper?
Copper deficiency has been shown to cause anemia and a drop
in HDL cholesterol (the "good" cholesterol). Other symptoms
of copper deficiency include diarrhea and stunted growth;
some studies have found that patients with mental and emotional
problems also have low levels of copper.
It should also be noted that a high intake of zinc interferes
with copper absorption. Therefore, it is recommended that
people taking zinc supplements for more than a few weeks should
also increase their copper intake (unless they have Wilsonıs
disease, a genetic disorder which causes an excess buildup
of copper in the body).
What can
happen if I take too much?
Although small amounts of copper are essential, excess amounts
can be toxic. Too much copper can lead to a variety of conditions,
including hemolytic anemia, emotional problems, behavioral
disorders, mood swings, depression, liver damage, schizophrenia,
excema, sickle cell anemia, and severe damage to the central
nervous system. Using oral contraceptives and smoking (tobacco)
may also lead to a rise in the amount of copper found in the
blood and may cause hypertension.
Other Resources :
The
More You Know About Minerals
The
More You Know About Nutrition
References
• Recommended
Dietary Allowances, 10th ed. Washington, D.C.: National
Academy Press, 1989.
• Murray M. Encyclopedia of Nutritional Supplements. Rocklin,
CA: Prima Publishing, 1996.
• Sandstead HH. Requirements and toxicity of essential trace elements,
illustrated by zinc and copper. Am J Clin Nutr 1995;61(suppl):62S64S.
• Broun ER. Greist A, Tricot G, Hoffman R. Excessive zinc ingestion.
A reversible cause of sideroblastic anemia and bone marrow
depression. JAMA 1990;264:144143.
• Jacob RA, Skala JH, Omaye ST, Turnlund JR. Effect of varying ascorbic
acid intakes on copper absorption and ceruloplasmin levels
of young men. J Nutr 1987;117:210915.
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