Are you Getting Enough Copper?

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This article is written by:

Dr. LeAnn Fritz, DNM, PhD

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Recommended copper intake

Signs that you may be lacking adequate copper

Plants that contain copper

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Every nutrient has important roles in the body. Even slightly low levels can cause major problems. This post looks at copper and what it does to the body.

Copper is an important mineral for energy production, various enzymes, iron metabolism, producing connective tissue, gene expression, metabolism and much more. ^[1]

Recommended copper intake

The standards for copper intake vary from different agencies around the world from 5-10 mg/day. ^[2]

The Counsel for Responsible Nutrition ULS (upper limit for supplements) is 9 mg. ^[2]
The US Institute of Medicine UL (upper level) is 10 mg. ^[2]
The European Commission’s Scientific Community/European Food Safety Authority UL (upper level) is 5 mg.
The UK Expert Group on Vitamins and Minerals SUL (safe upper level) or GL (guidance level) is 10 mg (SUL). ^[2]

Reference daily intakes (RDI’s), created for food labeling, are based on the RDAs and are used in the US and Canada. They are estimated to meet the needs of 97-98% of the population.

Don’t get bogged down. Here’s the takeaway: By all standards, we need at least 5 mg/day of copper. All nutrients are important and even moderate deficiencies can cause problems.

copper pills and vegetables

Signs that you may be lacking adequate copper

Anemia
High cholesterol
Issues with connective tissue
Bone loss or other bone defects
Trouble digesting fat
Get sick often/easily

The following are some factors that can change a person’s need for any given nutrient (including copper):

Medications

Heavy exercise

Certain health conditions. (For example, copper needs tend to go up in those with anemia ^[3], optic nerve issues ^[3] and those who consume a great deal of alcohol. ^[4])

Nutritional individuality

Men and woman usually have different needs (although this is less of a factor with copper) ^[5]

Age/stage of life can alter needs (infant vs. adolescent vs. adult vs. elderly)

Activity level/exercise ^[6]

Stress and anxiety levels ^[7]

Whole food is always a foundation that should be established before supplementation is started. ^[8] Nutritional deficiencies are less likely when you’re on a whole food plant-based diet, alongside a generally healthy balanced lifestyle. If you need to supplement, Spirulina Manna as well as Premier Multi-Vitamin can be helpful.

copper supplements and foods

Plants that contain copper

Unsweetened chocolate (cacao)
Potatoes
Shitake mushrooms
Cashews
Sunflower seeds
Tofu
Chickpeas
Millet
Spirulina
Avocados
Figs
Spinach
Asparagus
Sesame seeds

If you have health challenges that you can’t seem to get to the bottom of, you may have a nutritional deficiency of copper or any of several other important nutrients.

Start by reducing stress, staying well hydrated and eating a whole food plant-based diet, supplementing as needed. If you don’t feel better within a few weeks, let us help! Call my clinic at 269-204-6525

This article was originally published at New Hope Health Blog.

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