Shellfish is a source of copper

Copper & It’s Supplements – A Complete Guide

Since prehistoric times, the mineral in the spotlight today, Copper, has been used for construction. It was even used for medicinal treatments along with metals like zinc and manganese. Not only that, you would be surprised to know that copper has a wide array of health benefits too!

As an essential micronutrient, copper benefits our health, wellness and beauty aspects which we will look into in a short while.

Our body is incapable of producing copper on its own in a natural way. Hence we need to source copper from external sources like diet and supplements. Copper is stored in our bones and muscles and from there it carries out its essential functions.

You can also start drinking water out of copper utensils or wear jewellery and accessories made from copper in order to introduce copper to your body.

Copper plays a vital role in a variety of functions, including,

  • Producing red blood cells.
  • Enhancing the appearance of our skin.
  • Treating scrapes, wounds and other skin conditions.
  • Maintaining metabolic processes.
  • Monitoring and controlling heart rate and blood pressure.
  • Absorbing iron
  • Preventing prostatic or inflammation of the prostate.
  • Developing and maintaining bone health, connective tissue, and organs such as the brain and heart.
  • Activating the immune system.

Health Benefits of Copper

Works As An Antioxidant To Prevent Aging

As an antioxidant, copper improves the texture and appearance of your skin. It keeps free radicals away from cell membranes and protects your skin from them. It also forms collagen and elastin that works by inhibiting premature aging of the skin and boosts skin elasticity respectively.

The Famous Egyptian Queen, Cleopatra is said to have used copper in order to keep their skin looking young.

Promotes Healthy Skin

The melanin component we all know contains extracts of copper that offer our skin the colour that we have and also protect skin, hair, and eyes from the harsh sun.

Copper helps in producing fresh new cells that repair the top layer of the skin and provides a smoother and healthier complexion.

Contains Antibacterial Properties

When consumed or even when applied externally, copper prevents infections as it has the power to destroy the growth of breeding bacteria and fungi. It also boosts your immunity which improves the healing process of any wound or overall tissues.

In a surprising study, it was found that copper is the only powerful nutrient that can kill bacteria that threatens human life.

Contains Anti-Inflammatory Properties

Copper is known to provide relief from joint pain and joint aches which are caused by arthritis or joints that are inflamed through its natural anti-inflammatory properties. It also strengthens bones and makes the immune system stronger.

Supports Healthy Bones

Copper helps slow down bone loss in elderly women if they take copper supplements along with vitamins like zinc, calcium, and manganese. 

It also has bone-strengthening properties that support the health of your bones for a long time. Further, copper’s collagen-producing properties promote strong bones and connective tissues.

Improves Digestive System

This essential trace mineral works great for your digestive system and a healthy metabolic rate. 

It helps in the digestion process by killing harmful bacteria and reducing inflammation in the stomach which results in a healthier digestive tract.

Promotes Healthy Blood Circulation

One of the key functions of copper is to help absorb iron ingested in the body through diet or supplements. 

Through maintaining this iron content, copper manages to regulate the flow of blood and improves its circulation. This helps our body maintain sufficient oxygen levels for internal organs and also maintain a healthy blood cell count.

Ideal Copper Intake Chart

copper intake chart

Food Sources of Copper

A wide array of foods contain a healthy amount of copper. We have listed some of the most popular copper-infused food items below,

  • Oysters
  • Shellfish
  • Whole grains
  • Beans
  • Potatoes
  • Yeast
  • Dark leafy vegetables
  • Cocoa
  • Dried fruits
  • Black pepper
  • Organ meats, such as kidneys and liver
  • Nuts
  • Soy
  • Avocado

Copper Deficiency – What You Should Know?

If you eat a balanced diet and follow a healthy lifestyle, you are less likely to experience low levels of copper in your body. However, people who suffer from issues in their digestive system or who are on high dosages of vitamin C and iron supplements are at risk of copper deficiency.

In case you are not able to catch up on the required amount of copper, look out for the following symptoms for copper deficiency.

  • Repeated instances of tremors
  • Tingling sensation
  • Imbalanced gait
  • Numbness
  • Tiredness
  • Loss of sight or vision

Copper Supplements

Copper supplements are majorly available in two forms – copper citrate and copper bisglycinate.

Copper Citrate

Copper citrate is the most commonly used dietary form of copper supplement. It is prescribed for copper deficiency, wound healing and for promoting bone health. 

Even though it’s quite popular copper citrate deals with some absorption issues.

Copper Bisgylcinate

Another powerful copper supplement, copper bisgylcinate releases faster and gets directly absorbed into the bloodstream resulting in better copper absorption in the body.

Minerals are such an important part of our diet please explore this site to learn more about them.