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Copper in diet
Definition
Copper is an essential trace mineral present in all body tissues.
Alternative Names
Diet - copper
Function
Copper, along with iron, helps in the formation of red blood cells. It also helps in keeping the blood vessels, nerves, immune system, and bones healthy.
Food Sources
Oysters and other shellfish, whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.
Side Effects
Normally people have enough copper in the foods they eat. Menkes disease (kinky hair syndrome) is a very rare disorder of copper metabolism that is present before birth. It occurs in male infants.
Lack of copper may lead to anemia and osteoporosis.
In large amounts, copper is poisonous. A rare inherited disorder, Wilson's disease, causes deposits of copper in the liver, brain, and other organs. The increased copper in these tissues leads to hepatitis, kidney problems, brain disorders, and other problems.
Recommendations
The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for copper:
Infants
- 0 - 6 months: 200 micrograms per day (mcg/day)
- 7 - 12 months: 220 mcg/day
Children
- 1 - 3 years: 340 mcg/day
- 4 - 8 years: 440 mcg/day
- 9 - 13 years: 700 mcg/day
Adolescents and Adults
- Males and females age 14 – 18 years: 890 mcg/day
- Males and females age 19 and older: 900 mcg/day
The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide plate.
Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.
References
Trumbo P, Yates AA, Schlicker S, Poos M. Food and Nutrition Board, Institute of Medicine, The National Academies. Dietary reference intakes: vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. J Am Diet Assoc. 2001 Mar;101(3):294-301.
Hamrick I, Counts SH. Vitamin and mineral supplements. Wellness and Prevention. December 2008:35(4);729-747.
Rakel D, ed. Integrative Medicine. 2nd ed. Philadelphia, Pa: Saunders Elsevier; 2007.
Goldman L, Ausiello D, eds. Cecil Medicine. 23rd ed. Philadelphia, Pa: Saunders Elsevier; 2007.
Reviewed By: Alison Evert, MS, RD, CDE, Nutritionist, University of Washington Medical Center Diabetes Care Center, Seattle, Washington. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.
