Copper and Copper Deficiency

Copper in the body? This reddish-brown shimmering metal is an essential component of our organism's vital functions. Here you can find out why copper is important, when a copper deficiency can be an issue, and which foods contain it.

Copper as a trace element

Have you never heard that copper can not only look beautiful but also plays a brilliant role in the body? You are certainly not alone, as copper, unlike iron, for example, is a rather unknown metal in the field of nutrition and physiology.

The body needs copper just as it needs vitamins and water to live.

Copper is an important trace element that we must consume daily through food. Since it is a metal, the body cannot produce this element itself. However, copper-containing foods can adequately cover our daily needs.

What functions is copper important for?

The functions of copper are as elemental as those of the more well-known vitamins.

We primarily need copper for cellular respiration. This ensures the oxygen supply to the cells.

Furthermore, it is also involved in blood formation, specifically in the production of red blood cells.

It also supports the absorption of iron in our gastrointestinal tract. Iron is equally essential for our blood formation and its function is closely linked to copper.

You can imagine that copper acts as a diligent helper (co-factor) for some enzymes in the body. These include enzymes such as monoamine oxidase in the mitochondria, our body's powerhouses.

There is also a connection between copper and our immune system. However, the exact effects are not yet scientifically proven.

Daily copper requirement

According to the German Nutrition Society (DGE), we need approximately 1 - 1.5 mg of copper daily. For children aged 1 to 3 years, the DGE recommends a daily intake of 0.5 - 1.0 mg. As with, for example, vitamin B5, this is only an estimated value " for an adequate intake," as the copper requirement cannot be precisely determined.

In total, the body can store 100 mg of copper: The largest part of this is in the skeleton, and another large part in the muscles. The rest is distributed in the liver and brain.

Just as the name trace element suggests, we only need the metal in traces. This means small amounts of copper must be supplied. These are sufficient for the body to fulfill the functions related to copper. We can usually cover this need through copper-containing foods.

Which foods provide us with copper?

If you feel healthy and vital, and eat a colorful and varied diet, you can be completely relaxed about your copper levels in your body. The recommended daily intake can usually be easily achieved.

The following foods contain 1 mg of copper in the specified amount. This corresponds to our approximate daily requirement.

• 100 g legumes
• 50 g wheat germ
• 125 g wholemeal rye bread
• 75 g mushrooms
• 25 g nuts
• 25 – 50 g liver
• 25 g cocoa powder
• 50 g chocolate

But beans, rice, bananas, quinoa, and raisins are also valuable copper sources. The highest copper content is found in shellfish and offal. Your selection of copper-containing foods is therefore diverse and extensive.

Is a copper deficiency possible?

We only need copper in small amounts, or only in traces. Is it then even possible to develop a copper deficiency?

The medical term for copper deficiency is hypocupremia.

There can be the following reasons for an undersupply or copper deficiency, but these are exceptions:

• Intestinal diseases such as ulcerative colitis or Crohn's disease, which interfere with the absorption of zinc in the intestine.
• Congenital copper disease Wilson's disease (Menkes syndrome), which also impairs copper absorption.
• Very high zinc intake through dietary supplements over a long period. Too much zinc in the body blocks the absorption of copper in the intestine through the intestinal mucous membranes.
• Artificial nutrition for a longer period.

The actual copper intake is approximately 2 mg per day. Copper supply is therefore normally sufficiently secured. As you can see, only a few diseases and causes lead to a clinical copper deficiency.

Recognizing copper deficiency

Copper is important for cellular respiration, for example. This function is so fundamental and elemental that the signs of an undersupply of copper are non-specific.

Fatigue and skin changes can be the first signs.

Subsequently, difficulties concentrating, central nervous system disorders, anemia, or liver problems can develop.

These signs should definitely be assessed by a doctor – self-treatment is not advisable.

At this point, however, it should be emphasized again that copper deficiency is very rare in Germany. It is rather extreme conditions that can cause this deficiency.

Conclusion: Copper and copper deficiency

• Copper is vital for us and much more than just material for electrical wires or modern decoration.
• The German Nutrition Society recommends a daily intake of approximately 1 - 1.5 mg of copper per day. This is an amount that we can easily cover with a varied diet.
• Copper-containing foods are widespread: nuts, meat, cereals, or dairy products keep our copper stores well-filled.

A copper deficiency is very rare and only occurs in isolated cases. People who are healthy and feel fit can remain relaxed about their copper balance. They generally do not have to fear a copper deficiency.

Sources

• Biesalski, H. K.; Grimm, P. & Nowitzki-Grimm, S. (2011). Taschenatlas Ernährung (6th edition). Thieme.
• Horn, F. (2009). Biochemie des Menschen. Das Lehrbuch für das Medizinstudium (4th edition). Thieme.
• Ebermann, R.; Elmadfa I. (2011). Lehrbuch Lebensmittelchemie und Ernährung (2nd edition). Springer-Verlag.

All our articles are written by nutritionists and checked for factual quality by experts.