8 Health Benefits Of Copper, Deficiency Signs, & Side Effects

Copper is known for its conductivity, antimicrobial properties and as one of the major trace minerals that are vital for harmonious bodily functions. But, unfortunately, the varied benefits of copper are not widely known. Did you know that it can effectively combat all neural ailments and enhance brain health? It can also boost your immune system. Learn how copper can improve your overall health and the other benefits it offers from the article below. Scroll down to know more!

What’s Up With Copper?

Copper is an essential trace element for humans and other mammals. There are quite a number of ways copper can benefit you. The first of them is it provides energy to the brain and improves the functioning of the nervous system. It also helps in the production of red blood cells – it aids the process and boosts your immunity. It achieves this along with iron.

Copper also contributes to the health of bones, nerves, and even promotes iron absorption (offering an entirely different set of benefits) in a way.

Well, there’s more. Why don’t you just check them out?

What Are The Health Benefits Of Copper?

1. Boosts Your Brain Health

Copper is one important ingredient of enzymes that activate the brain’s Neurotransmittersⁱ  Chemical messengers that carry messages between nerve cells in the brain and nervous system to control various kinds of behaviors and body processes. . New research indicates that adequate copper levels are essential to brain health. The brain takes in 20 percent of the oxygen you inhale. And since most copper in the body is found in the brain, the organ sure needs adequate copper (1).

Neurodegenerationⁱ  Progressive loss or harm to the brain's or nervous system's nerve cells, or neurons, which leads to diseases like Parkinson's or Alzheimer's. in adults is often linked to an imbalance in copper levels. Also, the symptoms of copper deficiency include the inability to concentrate, lack of positivity, and poor mood which affects the overall wellness and happiness of a person.

2. Boosts Your Joint And Bone Health

Copper contributes to bone mineral density, and low levels of the mineral can lead to osteoporosis (2). It also plays a role in collagen health, which is an important structural component in our bodies and promotes youthfulness and beauty. Insufficient copper can lead to depletion of collagen, and this eventually results in joint dysfunction.

The anti-inflammatory properties of copper can also ease arthritis pain.

And, by the way, there are some claims going on about copper bracelets and how they can treat joint pains. Proponents claim that the anti-inflammatory properties of the copper in the bracelet can get transferred to the body upon contact. Let me tell you that there is no research to support this claim (3).

3. Strengthens Your Immunity

As we discussed earlier, copper, along with iron, helps in the production of red blood cells. This builds your immunity. Deficiency in copper can lead to neutropenia, which is a lower amount of white blood cells – and research says this condition can cause one to fall ill more often as it reduces endurance and delays healing. These effects are more pronounced in infants, which is why they need to have sufficient copper levels more than anyone else (4).

4. Promotes Metabolism

Copper supports over 50 enzymatic reactions that take place in your body on a daily basis. This supports a healthy metabolism.

The mineral also plays a role in the synthesis of ATP, or adenosine triphosphate – which is the body’s source of energy. Which is why deficiency of copper can lead to a sluggish metabolism.

 5. Contributes To Proper Growth And Development

Copper deficiency, unfortunately, is quite common in third world countries and is quite visible in children – where kids suffer from stunted growth and other developmental complications. This is because copper deficiency can affect joint and bone development and even the development of the brain.

Additionally, copper is also required for the oxygenation of red blood cells – and low levels of the mineral can mean your organs do not receive adequate levels of oxygen. This can lead to developmental and longevity issues. Studies show that deficiency in copper can also delay growth in infants.

6. Supports Your Thyroid Health

Copper works with potassium, zinc, calcium, and potassium (essential nutrients for thyroid health) and promotes thyroid health. As a result, it can help prevent conditions like hypothyroidism or hyperthyroidismⁱ  A condition characterized by an overactive thyroid gland that accelerates metabolism and causes weight loss, hand tremors, etc. .

Studies suggest that how the metabolism of copper is essential to prevent or manage thyroid disease (5).

7. Delays Aging

Studies show that copper is as important to anti-aging as retinol and alpha hydroxy acidsⁱ  A class of chemical compounds used in various skin care products that have anti-aging and exfoliating properties. . And then, there are copper peptides, a copper complex that can reduce inflammation and keep the skin looking younger and fresher. Since copper helps build collagen, and since collagen is also important to maintain skin elasticity, it should be safe to say that copper can improve skin firmness and reduce wrinkles.

Studies also state that copper stabilizes skin proteins, improving the overall skin health and vitality (6). It also helps in the production of melanin, which is the pigment that protects your skin from UV radiation.

8. Copper Can Boost Your Hair Health

Copper peptides are also known to increase the size of the hair follicles and subsequently stop hair thinning and provide strength to the strands. And since copper helps in the production of melanin, it can even prevent premature graying of hair.

These are the benefits of copper. These tell us how important the trace mineral is, don’t they? It is important to keep copper levels balanced for your overall well-being. Including copper-rich foods in your diet is key to enjoying these health benefits. Inadequate levels of this mineral can lead to complications. Let’s see what they are.

What Are The Signs Of Copper Deficiency?

Deficiency of copper can lead to the following issues:

• Anemiaⁱ  A condition where the body produces insufficient amounts of hemoglobin or healthy red blood cells, which reduces the amount of oxygen that reaches tissues.
• Bone fractures
• Thyroid issues
• Osteoporosisⁱ  A condition where bones become weaker and more brittle with time, increasing the risk of fractures as bone density and strength decline.
• Loss of pigmentation of hair and skin
• Menkes disease (neurodevelopmental delays in infants)

The only way to prevent copper deficiency is by ensuring you take enough of it. This takes us to the next section where we share a useful list of foods high in copper.

What Are The Foods Rich In Copper?

The RDA of copper is 900 mcg a day for both adults and adolescents. And the upper limit is 10 mg per day. Keeping that in mind, you can include the following foods in your diet as required:

• Beef liver – 1 oz contains 2.89 mg of copper (7).
• Mushrooms (shitake) – 100 grams contain 0.05 mg of copper (8)
• Cashews – 100 grams of cashews contain 2.22 mg of copper (9).
• Kale – 1 cup (raw) of kale contains 0.011 mg of copper (10).
• Cocoa powder – 1 tablespoon (unsweetened) contains 0.205 mg (11).
• Almonds – 1 oz contains 0.29 mg, which meets 41% of the RDA (12).
• Avocado – 100 mg fruit contains 0.285 mg of copper (13).
• Dark chocolate – 1 oz contains 0.501 mg, which meets 56% of the RDA (14).

Cocoa is considered an excellent source of dietary copper. Researchers studied Hershey’s pure cocoa as it is rich in copper. This particular chocolate contains 3.8 mg of copper per 100 g of cocoa. A study involving 86 patients found that those with severely low serum copper levels (below 20 micrograms/dl) were given 30-45 g of cocoa daily, while those with slightly higher levels (20-77 mg/dl) received 10 g of cocoa each day. The results found that serum copper levels increased significantly with cocoa supplementation. This may improve the symptoms of anemia and neutropenia associated with copper deficiency. The study further suggested that the high copper content in cocoa may help treat copper deficiency in individuals on long-term enteral nutrition (8).

Quick Tip

Copper is also found in other foods like oysters and other shellfish, whole grains, beans, potatoes, yeast, dark leafy greens, and black pepper.

What Are The Side Effects Of Excess Copper?

• Issues During Pregnancy And Breastfeeding

Taking copper in higher doses during pregnancy and breastfeeding can be unsafe (16). Pregnant women above 19 years of age must take no more than 10 mg of copper a day.

• Wilson’s Disease

Excess copper levels in the body can lead to copper toxicity, which can affect the major organs of the body (17).

• Other Side Effects

Headache, dizziness, weakness, Liver cirrhosisⁱ  A chronic liver disease affects the liver's capacity to function normally by causing scar tissue to replace good liver tissue eventually. , and jaundice (18).

• Drug Interactions

Excess copper, especially in the supplemental form, can interact with birth control pills, NSAIDs like aspirin and ibuprofen, penicillamineⁱ  A medication that binds to the excess copper in the body and leads it to leave through urine. , allopurinol, and other zinc supplements (19).

Therefore, supplementation of copper should only be considered after consulting a healthcare provider. It will help you determine the dosage based on your health condition.

Quick Tip

Copper supplements are also available in the form of pills and capsules. Additionally, copper can be ingested intravenously.

Infographic: Important Benefits Of Copper

Copper is an essential mineral for your overall well-being. It plays a vital role in numerous body functions, from boosting the immune system to aiding collagen production. Check out the infographic below to know more about the most important health benefits of copper.

Illustration: StyleCraze Design Team

Frequently Asked Questions

What are the symptoms of copper deficiency?

The symptoms of copper deficiency are severe fatigue, pale skin, high cholesterol levels, and problems with connective tissues, such as in the skin and ligaments. It can also cause brittle bones, difficulty with balance and coordination, and a higher risk of infections (7).

Can I get enough copper from my diet?

Yes, you can get enough copper from a balanced diet. Foods like nuts, seeds, seafood, whole grains, and leafy greens are rich in copper, helping you meet your daily needs (7).

Is coffee high in copper?

No, coffee is not high in copper. It contains negligible amounts of copper at 0.4 μg for every 100 ml.

Are eggs high in copper?

Eggs have a decent amount of copper. Hundred grams of hard boiled eggs contain 0.013 mg of copper.

Does drinking water in a copper vessel have any benefits?

Yes, anecdotal evidence suggests that drinking water in a copper vessel has numerous benefits, like improved digestion, weight loss, and hypertension control. It may be possible as storing water in a copper vessel for a few hours can help purify the water (9) and aid suitable amounts of copper to leach into it. While this is highly practiced in Ayurveda, there are no relevant scientific studies to support the practice.

Illustration: Health Benefits Of Copper, Deficiency Signs, & Side Effects

Image: Stable Diffusion/StyleCraze Design Team

Discover the amazing benefits of copper that no one ever talks about! Learn how copper can improve your health and wellbeing. Watch the video to learn more.

Was this article helpful?

Reviewer Author Editor Fact Checker

Dr. Abby KramerDC

     

Dr. Kramer has 7 years of experience as a Chiropractor + Holistic Physician practicing in the Chicagoland area. She has been featured in various publications, including The Huffington Post, Bustle, E Health Radio Network, and the American Chiropractic Association Journal of Rehabilitation.

Read full bio of Dr. Abby Kramer

Ravi Teja TadimallaCo-Editor-in-Chief

 

Ravi Teja Tadimalla is a Co-Editor-in-Chief and a published author. He has been in the digital media field for over a decade. He graduated from SRM University, Chennai, and has a Professional Certificate in Food, Nutrition & Research from Wageningen University.

Read full bio of Ravi Teja Tadimalla

Arshiya SyedaCo-Editor-in-Chief

Arshiya Syeda is the Co-Editor-in-Chief of StyleCraze with 8 years of experience. Prior to that, she was a content writer who combined her writing and research skills to write over 200 high-performing articles on hairstyles, hair care, and skin care.

Read full bio of Arshiya Syeda

Aparna MallampalliHealth & Wellness Writer

Aparna is a professor-turned-content writer with over 5 years of experience in life sciences. Her passion for writing and interest in the healthcare and wellness industry pushed her toward a career in content writing. She has a master’s degree in microbiology from Osmania University, Hyderabad, and a diploma in nutrition from Fab Academy.

Read full bio of Aparna Mallampalli