As one of the first metals humans discovered and learned to work with, copper has a long and rich history.
You might picture its warm red-gold color in ancient Greek coins or dramatic Egyptian jewelry, but did you know that ancient people also used copper to support health?
Over time, it was recognized as an essential trace mineral. That means it’s vital for a variety of essential body processes and while your body needs only a little, you must get it regularly through your diet.
Let’s look at the fascinating ways copper works to support health throughout your body, and why it’s crucial to make sure you have enough.
How This Essential Mineral Helps Your Entire Body
Copper is a major multitasker in your body, like a tiny superhero working behind the scenes to keep you healthy.
It plays a leading role in supporting healthy energy levels and fighting off harmful free radicals called reactive oxygen species (ROS).
Copper is a key component of many health-supporting substances that make your body run smoothly, including:
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Collagen – Essential for healthy skin.
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Hemoglobin – Crucial for blood health.
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Melanin – Important for hair color and skin color.
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Myelin – Insulation for your nerves.
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Thyroid Hormone – Crucial for healthy metabolism and energy production.
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Healthy Fat Production – Essential for absorbing vitamins, making hormones and protecting your organs.
One of copper’s major roles is to support the healthy operation of your mitochondria – the power factories of your cells.
The average cell in your body contains 500 mitochondria, while each of your heart cells contains 10,000 and each of the neurons in your brain contains 2 million – and each mitochondrion needs around 50,000 copper atoms to do its job.
Your liver generates a special enzyme called ceruloplasmin, which transports copper, into your mitochondria, where it helps with cellular respiration.
In addition to its work in the mitochondria, copper also acts as an antioxidant, supporting a healthy inflammatory response. It’s vital in making thyroid hormones, helps keep your immune system strong and plays a key role in the synthesis and stabilization of skin proteins like collagen.
Your body also needs copper to convert plant-based vitamin A – beta carotene – into retinol, the form of vitamin A your body can use.
Copper & Iron – A Dynamic Duo
One of the most interesting features of copper is its relationship with iron.
Copper is required for moving iron around in your body, and iron is essential for carrying oxygen to your organs and tissues to create energy.
In fact, copper serves as a partner for iron in making hemoglobin, the protein in your red blood cells that is responsible for delivering oxygen to all your tissues.
Because of its relationship with oxygen, iron is also the master pro-oxidant in the body. When it’s not kept in check, it can cause oxidative damage and an imbalance of other vital minerals such as magnesium.
Copper helps keep iron in balance by playing a pivotal role in the function of ferroportin, the protein responsible for transporting iron out of cells and into the bloodstream.
Copper, iron, and oxygen work together as a team.
Copper works with iron to help the body form red blood cells. It also helps keep the blood vessels, nerves, immune system, and bones healthy. Copper also aids in iron absorption.
Iron and oxygen's main destination is the mitochondria. Iron is recycled by the body using a heme group, or an iron-sulfur cluster, with copper playing a big role in this process. Copper is needed for four out of the eight enzymes needed to make heme.
Copper plays a key role in supporting optimal health. When it gets low, you can experience a variety of issues…
Signs That You May Be Low in Copper
Because copper is crucial for iron transport, low levels can interfere with healthy function throughout your body.
If you don’t have enough copper, your body struggles to move iron around. Doctors typically use a ferritin blood test to measure levels of iron in your blood. Ferritin is a protein that stores iron in your cells.
When you test low, it may not be because you don’t have enough iron. Instead, low ferritin levels can indicate that your body isn’t recycling iron properly, often due to copper deficiency.
This can contribute to fatigue or weakness, as your body struggles to get enough oxygen into your tissues.
But copper affects many other body functions besides iron metabolism. Here are some other signs you may be low in copper:
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Frequent illness – Copper supports healthy immune function.
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Cognitive issues – Copper is required for enzymes that supply energy to your brain.
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Weak or brittle bones – Your bones need copper to build bone tissue.
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Sensitivity to cold – Your thyroid hormones are closely linked to your copper levels, and thyroid hormones support your body’s heat production.
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Pale skin or early graying of hair – Because copper is needed for melanin production, low levels may cause your skin to get lighter or your hair to go gray early.
Making sure you get enough copper in your diet can help you avoid running into these problems.
Delicious Ways to Get More Copper Into Your Daily Diet
While it’s rare to be truly deficient in copper, many people don’t get enough in their diet.
Copper intake in the Western diet has been decreasing and some suggest that half of the adult population receives less than the Recommended Daily Allowance (RDA).
The RDA for adults is 1-1.25 mg/day for maintenance of copper homeostasis, and minimum 2.6mg/day if you’re copper deficient.
Some studies report that a maintenance dose of 1mg/day is insufficient and can lead to development of increased blood pressure, cholesterol and metabolic problems.
Fortunately, there are a variety of delicious foods that contain ample supplies of copper. These include:
| Food Item |
Copper Content per Serving |
| Shellfish (Oysters) |
3.8 mg/3 ounces |
| Seeds and Nuts |
0.3 to 0.5 mg/1 ounce |
| Organ Meats (Liver) |
12 mg/3 ounces |
| Chocolate |
0.5 mg/1 ounce |
| Beans |
0.4 mg/1 cup cooked |
| Potatoes |
0.3 mg/medium |
| Dark Leafy Greens |
0.2 mg/half-cup cooked |
Copper is important throughout your body, in part because it provides an important balance of iron, as we already discussed, and in part because it balances zinc, as we’ll see in a moment.
If you find it challenging to consume enough of these foods, or if you deal with digestive challenges, or consume high amounts of zinc, you may want to consider supplementing.
Mini Tab Delivery Makes This Copper Supplement Customizable and Convenient to Take
People interested in a copper supplement usually fall into one of two categories – those who want to maintain healthy copper levels, and those who want to boost low levels.
We’re pleased to meet the needs of both groups with our Copper Bisglycinate.
Packaged in mini tablets, this chelated form of copper is easy to take – one 4 mg tablet for maintenance or two tablets for raising low levels.
The bisglycinate form of copper is bound to the amino acid glycine, so it tends to be easier on your stomach and more easily absorbed by your body compared to some other forms of copper.
Copper is absorbed in the GI tract and then goes to the liver. However, issues like liver damage, gluten intolerance, and IBS can inhibit this process.
Copper is best absorbed by your body when it has sufficient stomach acid, so conditions like leaky gut can have a negative impact. Eating refined grains can also negatively affect the absorption of copper levels.
How much copper you eat can affect how well your body takes it in, so supplementing with Copper Bisglycinate can be a smart strategy to make sure your body has plenty access to copper.
Be aware that, while it’s uncommon, it’s possible to get too much copper, which can cause damage to your liver, kidneys, heart and brain.
That’s why we carefully designed the dosage of Copper Bisglycinate to keep the balance right.
Just the Right Dose to Support Healthy Copper Levels
While the recommended daily allowance (RDA) for copper is 900 micrograms (mcg) for adult men and women, with 1 milligram (mg) and 1.3 mg for pregnant and lactating women, some physicians recommend a higher daily dose of 3-4 mg per day.
Some research indicates that even maintaining a dose of 1 mg per day could potentially lead to increased blood pressure, cholesterol and glucose intolerance.
According to one study, taking 10 milligrams of copper per day for 12 weeks does not cause liver damage.
Interestingly, the body typically holds onto 50-120 milligrams of copper, with the excess being removed through bile and urine.
Our Copper Bisglycinate contains 4 mg. in each mini tablet, making it perfect for targeted support. Take one daily for copper maintenance, or two for raising your levels.
Since copper is a fat-soluble mineral, it's beneficial to consume it with healthy fats. Whole food vitamin C can also help increase absorption and raise copper levels in the body.
There’s also one other mineral to be aware of when it comes to supporting healthy copper levels…
Why It’s Important to Keep Zinc on Your Radar When You’re Addressing Copper Levels
While copper is an essential trace mineral, zinc is an essential mineral, meaning your body needs much higher amounts of zinc.
But despite the difference in total intake required by your body, these two minerals rely on each other for doing their jobs, just like copper and iron.
If you take high levels of zinc, it’s important to consider the effect on your copper levels. Too much zinc in the body can lead to a deficiency of copper in your body. This imbalance can:
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Diminish absorption of iron in your intestines.
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Reduce the activity of copper-dependent ferroxidase, an enzyme crucial to iron metabolism.
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Have a negative impact on the health of your blood.
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Lead to neurological issues, potentially including numbness or weakness in your limbs.
On the other hand, too little zinc can lead to over activity of ferroxidase, potentially resulting in copper toxicity.
It appears that zinc and copper compete for absorption in the gut, which underscores the delicate balance between these two minerals in our bodies.
Nutrition experts recommend maintaining a zinc to copper ratio of 15:1, although some evidence suggests that a lower ratio of 8:1 may also be beneficial.
As a rule of thumb, for every 40 mg of zinc you consume, at least 1 mg of copper should be included in your diet. This guideline helps ensure you get both minerals in adequate and balanced amounts to support your overall health.
Don’t be Without This Essential Mineral, and Order Your Copper Mini Tabs Today
With so many jobs to do in your body – from helping maintain healthy energy levels, to combating harmful free radicals and helping form many of the tissues in your body – it’s important to make sure you get enough copper.
Copper Bisglycinate helps you maintain healthy copper levels with an easy-to-digest, chelated form of this multitasking mineral, delivered in convenient Mini Tabs of 4 mg each.
With healthy copper levels, your body has an easier time maintaining healthy:
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Collagen, for healthy skin.
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Hemoglobin, which has an impact on your energy levels.
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Myelin, which insulates and protects the nerves throughout your body.
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Melanin, which provides color to your hair and skin.
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Thyroid Hormone, for healthy metabolism and energy production.
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Fat Production, which you need for absorbing vitamins, producing hormones and protecting your organs.
It also affects other essential minerals in your body, providing crucial balance for iron and zinc.
Enjoy healthy energy levels, collagen production, and thyroid, cardiovascular and neurological function. Make sure your body has the copper it needs for overall health, and order Copper Bisglycinate today.