Copper: Biological Functions, Dietary Reference Intakes, and Natural Food Sources
Felix Weber
2026-03-23
3 min. read
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The optimal performance of the human body relies on the systematic replenishment of essential nutrients, including trace elements of critical metabolic importance. Among these, copper stands out as a trace mineral indispensable for hemoglobin synthesis, the maintenance of nervous system integrity, and the proper execution of enzymatic reactions. Which food products represent the richest sources of this element? What are the current guidelines for daily copper intake across different age groups? What clinical symptoms may indicate a chronic deficiency of this micronutrient in the body?
Copper is acting
Copper is a component of many enzymes involved in oxygen metabolism. As one of the elements of the superoxygen dismutase (SOD) enzyme, it is involved in the decomposition of free radicals in the body. Along with iron, it makes up enzymes that affect the transmission of oxygen to tissues. It is also responsible for the activation of iron stores and hemoglobin synthesis, and thus red blood cells. It participates in the formation of cross bonds in collagen and elasticity, conditioning the proper structure of connective tissue and bone marrow.
Copper is the demand
The daily demand is 0.9 mg per day and increases during pregnancy and lactation to 1 mg and 1.3 mg respectively per day. The increase in demand in pregnant and lactating women is due to the need to meet the needs of the growing fetus and the accumulation of this ingredient in the amniotic fluid, as well as to the loss of milk secretion. Copper is absorbed in the form of inorganic compounds and in combination with proteins in the upper layers of the small intestine. The availability ranges from 3570% and is inhibited by ascorbic acid, zinc, molybdenum, cadmium or sulfuric acid.
Copper fountain
Copper-rich products include liver, embryos and wheat kernels, oatmeal, nuts, cocoa, sunflower seeds, green leafy vegetables, some fish, oysters, and strawberry seeds. Copper content in food products also depends on the presence of this ingredient in the soil.
There's an excess of copper
Acute poisoning from excess copper consumption is rare and is more likely to occur in populations that consume large amounts of copper from vessels where food is stored or from other non-food sources. Symptoms of excess Copper include irritation of the digestive tract, diarrhea, abdominal pain, nausea, stomach cramps, vomiting, and metallic taste in the mouth. Excess of this element is accumulated in the liver, brain, and cornea, resulting in its damage.
There's a shortage of copper
Copper deficiency is rare and uncharacteristic. It is most commonly caused by malnutrition and chronic diseases of the digestive system. A serious deficiency can cause changes in connective tissue, resulting in a malfunction of the bone system. There is also a risk of anemia associated with improper use of iron and an abnormality in the functioning of the nervous system.
