Copper is an essential trace mineral vital for numerous physiological processes, found in foods like shellfish, nuts, seeds, whole grains, and organ meats. It supports energy production, red blood cell formation, and immune function by acting as a cofactor in enzymatic reactions, such as cytochrome c oxidase for ATP synthesis and superoxide dismutase for antioxidant defense. Copper is crucial for iron metabolism, neurotransmitter synthesis, and connective tissue formation. Deficiency, though rare, can lead to anemia, bone abnormalities, or immune dysfunction, often seen in conditions like Menkes disease or celiac disease. Supplements are used to address deficiencies, but excessive intake can cause toxicity, particularly in Wilson’s disease, where copper accumulation is harmful [1].

Health Benefits

Energy Production: Copper facilitates ATP production, converting food into cellular energy via enzymatic reactions [1].
Red Blood Cell Formation: It aids iron absorption and hemoglobin synthesis, preventing anemia [2].
Immune Function: Copper supports white blood cell activity and antioxidant defenses, enhancing infection resistance [3].

Research on copper’s role in cardiovascular health and osteoporosis is mixed; some studies suggest high copper levels may increase heart disease risk, while others indicate benefits for heart failure. Its role in Alzheimer’s disease is also unclear, with both deficiency and excess potentially harmful [4].

Dosage and Safety

The Recommended Dietary Allowance (RDA) is 900 micrograms (mcg) daily for adults, with a Tolerable Upper Intake Level (UL) of 10 mg/day. Supplements typically provide 1–3 mg daily, taken with meals to minimize gastrointestinal discomfort [1].

Precautions:

Excessive intake (>10 mg/day) may cause nausea, diarrhea, or liver damage.
Avoid in Wilson’s disease or similar conditions.
May interact with zinc or penicillamine; consult a healthcare provider [3].

Conclusion

Copper is essential for energy production, red blood cell formation, and immune health. While dietary sources usually suffice, supplements can address deficiencies. Excessive intake risks toxicity, so medical guidance is crucial, particularly for those with specific conditions [1].