4 minCopper is a small but essential mineral that is involved in all kinds of important processes in the body. Among other things, it supports blood production and contributes to healthy skin, strong hair and a properly functioning immune system. In this article, you can read about what copper is good for, what forms it comes in, which foods contain it and how much you need each day.
In this article, you will learn
- What copper is and why it is important for your body.
- The different forms of copper that you may encounter.
- The important functions of copper in our body.
- Where you can find copper in food.
- What the consequences are of a copper deficiency and an excess.
- How much copper you need daily.
- When a copper supplement can be useful.
What is copper?
Copper is a trace element, which means that you only need small amounts of it, but it is essential for your health. The mineral plays an important role in the formation of connective tissue, bones and pigment in the skin and hair. Copper also helps transport iron in the body and supports your immune system and nervous system. Because the body cannot produce copper itself, you need to obtain it through food or supplements.
Forms of copper
There are two main categories of copper that can be found in food and supplements:
- Organic copper is better absorbed by the body because it is bound to organic molecules, such as amino acids. A well-known example of this is copper bisglycinate, in which copper is linked to the amino acid glycine. This binding ensures higher bioavailability, which means that your body can use the copper more efficiently.
- Inorganic copper, on the other hand, is not bound to organic molecules and is less easily absorbed by the body. Examples include copper(II) sulphate and copper(II) oxide. These forms can also cause irritation in the gastrointestinal tract more quickly and are therefore less commonly used in high-quality supplements. Although inorganic copper still contributes to copper intake, it is less efficient and it may be more effective to choose organic forms, especially if you have an increased need for copper.
What is copper good for?
Copper has several important functions in our body:
- Blood formation: It is essential for the production of haemoglobin, the protein that transports oxygen through your blood. Without sufficient copper, the body is less able to transport oxygen, which can lead to fatigue and reduced energy.
- Enzymes: Copper aids in hundreds of enzymatic reactions, such as the production of collagen for the strength of connective tissue, bones and blood vessels, and the production of energy by converting food into usable fuel.
- Immunity: It supports your immune system, making you more resistant to disease. Copper contributes to the activity of white blood cells and helps control inflammatory responses.
- Pigment formation: Copper helps produce melanin, the pigment that gives your hair and skin their colour. It therefore also plays a role in maintaining healthy hair colour and skin tone.
Copper in food
Copper is found in foods such as vegetables, fruit, offal, cereals, beans and cocoa. But that's not all; there are also other food sources of copper.
Copper deficiency
Copper deficiency is rare, but it can occur, especially in (older) people who have difficulty absorbing copper. A severe copper deficiency can cause anaemia, lighter skin and osteoporosis.
Copper excess
An excess of copper can cause irritation of the intestines and mucous membranes. When taking supplements, it is important not to choose high-dose forms (unless you have a deficiency). It is always safe to stay below the acceptable upper limit, which you can read about below.
Recommended amount
Recommended daily amount for adults:
- Adults: 0.9 mg
- Pregnant women: 1.0 mg
- Breastfeeding: 1.3 mg
Recommended daily amount for babies, toddlers and children:
- From 6-11 months: 0.3 mg
- From 1-2 years: 0.3 mg
- From 3-5 years: 0.4 mg
- From 6-9 years: 0.5 mg
- From 9-13 years: 0.7 mg
- From 14-17 years: 0.9 mg
In addition, the EFSA has set the following upper limits for safe daily copper intake:
- 1 milligram per day for children aged 1 to 3 years
- 2 milligrams per day for children aged 4 to 6 years
- 3 milligrams per day for children aged 7 to 10 years
- 4 milligrams per day for children aged 11 to 17 years
- 5 milligrams per day for adults
Need a copper supplement?
Do you have a copper deficiency? Then a copper supplement is recommended. In addition, certain factors also influence copper metabolism in the body. These include problems with absorption (in coeliac disease) and excessive intake of zinc or vitamin C supplements.
