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About Copper

Copper is a metal element and an essential dietary trace mineral required for several important metabolic reactions. Copper is a trace mineral, meaning our bodies only need small amounts.  However, it plays a crucial role in our overall health metabolism, especially with our bones, tissues, nervous system, digestive system and immune system.

It helps the body maintain steady energy levels and balance its hormones. Copper plays a critical function in DNA (the substance that makes up our genes) synthesis and promotes the metabolism of iron and the production of red blood cells. It contributes to the utilization of oxygen and iron needed in the body and makes protein more available by releasing iron in the liver. It is also the cofactor of enzymes forming the respiratory chain that releases energy from food. Additionally, it is used by enzymes that produce melanin, collagen, and several hormones. It participates in pigment production in skin, hair, and eyes and maintains the myelin sheath that protects nerve fibers. Lastly, copper acts as an antioxidant, which means that it protects cells from oxidative damage.

Adequate amounts of copper are required for physical training and performance. Since it is involved in iron metabolism, copper may delay exhaustion time, enhance endurance, and speed up recovery from sports injuries in the formation of hemoglobin and energy production. Copper also plays essential roles in activating the immune system, regulating blood pressure, maintaining the myelin sheath that protects nerve fibers, and forming healthy bones, teeth and heart.

Copper regulates various biochemical pathways related to energy production, iron metabolism, connective tissue maturation and brain neurotransmitter production. In connective tissues, copper is needed to activate lysyl oxidase, which strengthens collagen and elastin in connective tissues.

TOP FOODS THAT ARE HIGH IN COPPER
• Beef liver (14.6 mg / 100 g)
• King crab meat (3.5 mg / 100 g)
• Oysters (2.4 mg/6 medium-sized oysters)
• Cashew nuts (2.2 mg / 100 g)
• Sunflower seeds (1.8 mg / 100 g)
• Hazelnuts (1.8 mg / 100 g)
• Dark chocolate (1.4 mg / 100 g)
• Almonds (1.0 mg / 100 g)
• Mussels (0.69 mg / 100 g)

Biostarks reference ranges for copper

  • Copper (Cu-S): 10-22 umol/L

Scientific references:

  • National Institutes of Health (2021). Chromium: Fact Sheet for Professionals.
  • Anderson, R. (2008). Chromium and polyphenols from cinnamon improve insulin sensitivity: plenary lecture. Proceedings of the Nutrition Society 67 (1): 48–53.
  • Copper Development Association (2018). Copper: Essential for Human Health. Copperalliance.org.
  • Institute of Medicine (US) Panel on Micronutrients. (2021). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press (US).
  • National Research Council (2000). Copper in Drinking Water. Chapter 3: Health effects of copper deficiencies. Washington, DC: The National Academies Press.
  • Bost, M. & Houdart, S. & Oberli, M. & Kalonji, E. & Huneau, J. & Margaritis, I. (2016). Dietary copper and human health: Current evidence and unresolved issues. Journal of Trace Elements in Medicine and Biology 35: 107–115.
  • Institute of Medicine (US) Panel on Micronutrients. (2021). Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium, Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium, and Zinc. Washington, DC: National Academies Press (US).
  • Higdon, J. & Delage, B. (2013). Copper: food sources. The Linus Pauling Institute’s Micronutrient Information Center (MIC).