Copper — Blood Formation & Immune Support
Copper — Blood Formation & Immune Support
What is copper and why is it an important trace mineral?
Copper is an essential trace mineral involved in iron metabolism, connective tissue formation, energy production, and synthesis of the protective myelin sheath around nerve fibers. It is also required for the antioxidant enzyme superoxide dismutase (Cu/Zn-SOD). Copper needs are small (0.9 mg per day), but deficiency manifests as anemia, weakened immunity, and bone thinning. When supplementing copper, maintaining balance with zinc is important.
Frequently asked questions about copper
Zinc and copper compete for absorption in the intestine. Excessive zinc intake (over 40 mg daily) can cause copper deficiency and vice versa. The optimal ratio is approximately 8-15:1 zinc to copper. If you take a zinc supplement long-term, add 1-2 mg of copper to maintain balance.
Copper deficiency manifests as fatigue, anemia (that doesn't respond to iron therapy), frequent illness, weakened bones, and premature graying of hair. Severe deficiency can cause neurological disorders. At higher risk are those who take high doses of zinc long-term and people with malabsorption syndromes.
The recommended daily amount for adults is 0.9 mg. The upper safe limit is 10 mg per day. Most people get sufficient copper from food — liver, chocolate, nuts, seeds, and legumes. Supplements are mainly needed when taking high zinc doses long-term.