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This database searches
Linda Lazarides'
Nutritional Health Bible
an essential reference book for everyone serious about health and nutrition
Treat Yourself with
Nutritional Therapy
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Copper
Trace element
- UK RNI 1.2 mg
- US safe adequate intake 2-3 mg
Functions
- Assists iron absorption and transport
- Connective tissue and blood vessel maintenance
- Cholesterol regulation
- Energy production
- Haemoglobin
- Inactivation of histamine
- Maintenance of myelin sheath around nerve fibres
- Needed to make ceruloplasmin
- Needed to make antioxidant enzyme SOD
- Needed to make cytochrome oxidase (detoxifying) enzymes
- Pigments in skin and hair
- Production of adrenal hormones
Good food sources
- Avocado pears
- Liver
- Molasses
- Nuts
- Olives
- Pulses
- Shellfish
- Whole grains
Deficiency symptoms
- Anaemia (resulting in fatigue)
- Depigmentation of skin
- Haemorrhaging of blood vessels
- Hypothermia
- Kinky hair
Preventing deficiency
As for most nutrients, a diet high in wholegrains and other
wholefoods is protective against deficiencies. Large doses of vitamin C or zinc
taken daily on a long-term basis may result in depletion of copper levels,
therefore it would be prudent to include a daily copper supplement (which should
not be taken at the same time) to prevent this. Many multimineral or
multi-nutrient supplements exclude copper because of theories that many
individuals are already consuming excessive amounts of copper from non-dietary
sources. If copper intake is in fact too low rather than too high, such
supplements may aggravate a copper deficiency by providing large amounts of
nutrients (such as zinc) which compete with copper for absorption.
Comments
Copper is not just obtained from the diet. Copper pipes
carrying household water supplies, copper cookware, processed food, pesticide
and fungicide residues in food, and copper containers can add significant
amounts of copper to our dietary intake. Use of the contraceptive pill can
result in elevated blood copper levels.
Environmental medicine specialists find that patients suffering from
chemical sensitivities may need supplementary copper to help in their
detoxification process.
SUPPLEMENTATION
In research studies, copper supplements have been found to:
- Help anaemia
- Help rheumatism (copper bracelet)
- Help rheumatoid arthritis
- Inhibit chemical carcinogenesis (in animal studies)
Preferred form and suggested intake
Copper supplements are generally provided as chelates. Take
1-2 mg daily, preferably not at the same time as zinc.
Cautions
Copper bracelets are thought to result in copper uptake (in
unknown quantities) through the skin. If found helpful this route of
supplementation can be continued, although it might be advisable to monitor
blood copper levels from time to time. An excess intake of copper can result in
symptoms like depression, irritability, joint or muscle pain, nervousness or
abnormal mental states.
Adapted from the Nutritional Health Bible by Linda Lazarides
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