Advantages of taking minerals and natural health supplements in diet

Copper, probably most recognized for its use in cookware and as a plumbing material in piping, is actually an essential trace mineral necessary for numerous bodily functions. This vital nutrient is found in blood bound to proteins in every tissue throughout the body and is key to such physiological processes as hemoglobin, myelin (a substance that protects nerve fibers), melanin (a skin and hair pigment) and collagen production. In conjunction with vitamin C, copper is also responsible for elastin production, a main component of connective tissue.

Ranked number three on the list of most abundant minerals found in the body, copper is easily identified as a dark, reddish looking metal. Copper is also a component in several enzymes, which are the proteins essential for biochemical synthesis in cells. Research shows that copper is necessary for the absorption, storage and synthesis of another mineral, iron. A particular protein called ceruloplasmin, carries both copper and as well metabolizes iron for transportation to other tissue cells. This process is vital to the development of hemoglobin found in all red blood cells. Copper, through its enzymatic actions, is also involved in key functions of such brain neurotransmitters as dopamine.

Copper is now widely recognized by scientists as an antioxidant. As such, copper searches out damaging cells called free radicals, naturally produced by DNA oxidation (or energy metabolism) within the body. These free radicals are responsible in many cases for chronic diseases, most notably cancer and heart disease. Superoxide dismutase, other wise known as SOD, is a very important super antioxidant formed in the body by copper.

Copper also acts as a pro-oxidant however, In such cases, copper will actually promote free radical damage thought to contribute in many instances to Alzheimer’s disease and cervical dysplasia,, a precursor to a cancerous condition.

Most Americans receive too little copper in their diet. Such a deficiency can result in anemia, a situation in which there is too little hemoglobin in the blood to efficiently carry oxygen to the cells and tissues of the body, resulting in severe fatigue, irritability, lowered concentration and depression. Other symptoms include an inability to regulate temperature, resulting in below normal body temperatures, bone fractures and osteoporosis, characterized by weak, porous bones and decreased immunity caused by fewer white blood cells to fight infections.

Arrhythmia, blood vessel and heart ruptures are also possible, along with a loss of skin and hair pigment and often thyroid disorders. High blood pressure and frequently infertility have been associated with a copper deficiency. Children who are deficient in copper will exhibit very poor eating habits and inhibited growth.

Some studies also suggest that even a mild deficiency in copper can result in lowered HDL (good) cholesterol and an increase in LDL (bad) cholesterol levels. Although a true copper deficiency is rare, people suffering from Chiron’s, celiac or other diseases that inhibit effective copper absorption through the intestines are most at risk. As well, people who consume zinc supplements for periods longer than one month without also supplementing copper, are also at risk.

Copper is very essential for maintaining healthy skin and hair color. Copper is an essential component of the natural dark pigment, melanin, that colors skin, hair, and eyes. It is also believed to promote and preserve consistent pigmentation. When hair turns gray due to copper deficiency, taking copper supplements may well reverse the graying process.Copper also plays an important role for post hair transplant surgery care. The copper-peptide hair growth products help in quick healing of the hair transplants.

Copper could play a major role in heart disease according to some studies. When adequate levels of this mineral are present in the body, such conditions as arrhythmia and high blood pressure have reportedly been averted. Research suggests that blood levels of cholesterol are much better regulated in the presence of sufficient copper levels. As well, copper’s antioxidant properties are known to protect the heart from the free radial damage commonly associated with cardiac conditions and cancer.

Copper plays a significant role in collagen production and regulation, as such this mineral is also key to minimizing bone loss that can lead to osteoporosis. One study indicated that healthy women ranging in age from 45 to 56, who took 3 mg of copper for two years, exhibited no noticeable bone density loss.¹ A further study concluded that when other trace minerals such as manganese, zinc and calcium where added to the additional copper supplementation for a period of two years, subjects showed an increase in bone mineral density of 1.48 percent compared to the 1.25 percent loss seen in another group taking only calcium and the 3.53 percent loss reported in women taking a placebo.²

Inflammatory bowel disease (IBD), including Chron’s disease and colitis, are often treated with a multivitamin including copper. All of these conditions result in bloody diarrhea in which vital nutrients and minerals are easily depleted, Supplementation is essential therefore, to ensure even minimum requirements are met. It is also thought that IBD is associated with damage resulting from free radicals. Studies show that people suffering from this condition, especially Chron’s disease, have significantly lower copper levels than healthy individuals and as such, can benefit immensely from copper supplements.³

There are many excellent food sources of copper including nuts and nut butters like cashews, almonds, pecans, pistachios, filberts and macadamia; shellfish such as oysters, mussels, crab, lobster and clams as well as squid; and organ meats including beef liver, heart and kidneys.

Legumes such as lentils, soybeans, peanuts and navy beans are also good sources of copper as are grains and grain products including bran flakes, shredded wheat and raisin bran cereals. Chocolate lovers will also be happy to know that cocoa and unsweetened or semisweet baker’s chocolate is a pretty good source of copper. Black pepper, blackstrap molasses and fruit and vegetables including dried fruits, potatoes, sweet potatoes, avocados, grapes, mushrooms, tomatoes and bananas are another source of this essential nutrient.

Most people can store anywhere from 50 to 120 mg of copper in their liver at any given time, although excess dietary copper can also lead to high concentrations of copper in the kidneys as well. In healthy individuals, copper excreted through the urine is quite minimal. In fact, the majority is excreted through the bile that is released into the gastrointestinal tract, where very little is then reabsorbed into the intestinal cells. This allows the body to naturally preserve and regulate copper levels.

On the other hand, as little as 10 mg of copper over several weeks according to research, can cause toxic reactions such as liver damage, nausea, vomiting and stomachache, headache, dizziness, diarrhea and a metallic after taste in the mouth as well as muscle pain in some individuals.

In certain situations copper supplements should be avoided. For example, studies reveal that people suffering from diabetes have reported higher levels of copper than healthy individuals. These studies actually indicate that the higher the blood level of copper, the more likely the person is to also suffer severe complications of diabetes such as damage to the retina a condition known as retinopathy, vascular disease and hypertension.⁴ Pregnant and breastfeeding mothers are also required to take special care to avoid high doses of copper.

Some people can also develop anemia from too much copper, a condition also associated with low levels of copper. In children excess copper levels can lead to hyperactivity and learning disabilities. To date, there have been no reports of severe toxicity from copper, but copper overload has been reported from consistent long-term use of water supplied by copper pipes or copper cookware such as pots, pans or kettles.

Studies have shown that copper levels can be reduced by running cold water through the pipes for about 2 to 3 minutes prior to using and as well, by only using lined copper cookware. It is also best to have your water tested if your see the classic blue-green stain left by oxidized copper on your faucets. Copper containers are not advisable for storing liquids, especially acid ones such as vinegar, tomato juice or lemon juice because they can promote leaching of this mineral. A genetic condition known as Wilson’s disease results in high concentrations of copper in the brain, kidney, liver and eyes of both adults and children. These people should not take copper supplements. In such situations, adding high doses of both iron and zinc have been found to impair the body’s ability to absorb copper and therefore, decrease copper levels in people suffering from the disease.

Since copper is easily absorbed through the skin, at one time copper bracelets were quite popular for people suffering form arthritis. It is thought that copper can reduce the development and possible progression of both rheumatoid and osteoarthritis, including the pain and inflammation often associated with this degenerative disease. Although results from studies are quite mixed, one 1970 study did show that people with arthritis, who wore a copper bracelet, experienced fewer symptoms than those who wore a placebo.⁵

The actual amount of copper being absorbed by the body is directly influenced by a number of other factors including the levels iron, zinc and vitamin C. When too much iron and zinc are present, copper absorbency is decreased, On the other hand, if someone has excessive copper levels; they could be at risk of an iron deficiency. Studies also report that vitamin C can reduce the percentage of copper absorbed by the intestines, often leading to a copper deficiency.

In laboratory studies, fructose (fruit sugar) can enhance the symptoms of a copper deficiency. Copper is best absorbed when used in conjunction with cobalt, zinc, folic acid (B9) and iron, however, maintaining proper levels of nutrients and minerals in general can be tricky according to experts, so the best preventative medicine is to eat a well balanced diet.

Dietary sources of copper are usually enough to maintain adequate copper levels in the body if a well balanced diet is adhered to. If copper supplements are required however, because it is a trace element, only a small amount, 2 mg per day, is required to meet our nutritional and physiological needs. The recommended dietary allowance according to the FDA is much less though, only 900 mcg per day for people 19 and over.

There are several drug interactions associated with copper including contraceptives such as the pill and as well, estrogen most commonly used in hormone replacement therapy for post-menopausal women. Both of these drugs can raise the blood levels of copper and as such, taking copper supplements is not advisable. Copper has also been shown to attach to the active ingredients found in nonsteroidal anti-inflammatories (NSAIDs) such as ibuprofen and naproxen, enhancing their anti-inflammatory properties.

Cimetidine, a common medication used to treat acid reflux disease and ulcers, has shown in studies to raise copper levels, which can ultimately lead to liver damage. As with most supplements or herbs it is always best to speak with a health professional first if you are taking any kind of medications. Copper supplements should be kept away from children as toxic and in some cases, fatal reactions have occurred when ingested in high doses. References:

1. Eaton-Evans J et al, “Copper supplementation and the maintenance of bone mineral density in middle-aged women”, J Trace Elem Exp Med 1996; 9: 87-94.
2. 2 Lowe NM et al, “Is there a potential therapeutic value of copper and zinc for osteoporosis”, Proc Nutr Soc 2002; 61(2): 181-5.
3. Geerling BJ, Badart-Smook A, Stockbrügger RW, Brummer R-JM, “Comprehensive nutritional status in recently diagnosed patients with inflammatory bowel disease compared with population control”, Eur J Clin Nutr. 2000;54:514-521.
4. Walter Rm Jr, Uriu-hare JY, Olin KL, Oster MH, Anawalt BD, Critchfield JW, Keen CL, “Copper, zinc, manganese, and magnesium status and complications of diabetes mellitus”, Diabetes Care, 1991;14(11):1050-1056.
5. Walker WR, Keats DM “An investigation of the therapeutic value of the 'copper bracelet'-dermal assimilation of copper in arthritic/rheumatoid conditions. Agents Actions. 1976; 6(4): 454-459