Copper

The Basics

Copper is important to many bodily functions including bone formation, the production of red blood cells, and hemoglobin (carries oxygen to cells from the lungs and carbon dioxide from cells to the lungs). Copper also helps to form elastin, a component necessary to the formation of tissue and collagen, a protein needed to form bone, skin and connective tissue. In addition, it helps the nervous system in many ways.

Signs of copper deficiency include osteoporosis, anemia, skin sores, and baldness.

Sources

Food sources include almonds, pecans, cashews, avocados, bananas, grapes, raw oysters, lobster, crab, beef liver, lentils, navy beans, bran cereal, dried fruits, tomatoes, black pepper, blackstrap molasses, and water that flows through copper piping.

When taking copper supplements, combine with zinc. A good ratio is to take 8-mg to 15-mg of zinc for each 1-mg of copper taken. The National Research Council of the US suggests the following guidelines:

Adults 1.5-mg to 3-mg daily
Children (2 to 11-years) 1.5-mg to 2.5-mg

Guidelines and Cautions

Vitamin C and zinc levels are tied to copper. If too much copper is taken, the levels of vitamin C and zinc will drop. High doses of copper can also cause vomiting, stomach upset, diarrhea, headache, and weakness.

Cooper absorption can be affected by high doses of vitamin C, zinc, vitamin B6, iron, manganese, or iron. Antacids can also affect copper absorption.

Do not give copper supplements to children under the age of 2.

Consult with a medical professional prior to taking copper, especially if other medications are taken on a daily basis.