You’re probably not eating enough copper

By Judy Steeh
University News Service

Thiele

Dennis J. Thiele has studied copper for decades in yeast, plants, fruit flies and mice, and he says, “We believe that in nature every cell is always looking for copper. There’s never enough.”

Most of us think about the food pyramid and wonder if we’re getting the right amounts of protein, carbohydrates, fat and fiber. We read the labels on the food we buy and try to make sure we’re getting the right vitamins and minerals. But when was the last time you worried about having enough copper in your diet?

Thiele, a professor of biological chemistry in the U-M Medical School, wants you to worry about just that. Copper is essential for life, Thiele says. The body won’t function properly without it. Yet, some nutritionists estimate that at least 20 percent of the population suffers from a deficiency of copper. [See Thiele’s Website at www.med.umich.edu/opm/newspage/2001/coppermouse.htm]

Copper plays a key role in forming red blood cells, especially in the absorption and utilization of iron, Thiele says, and it is required for the development and maintenance of bones, connective tissue and many body organs.

Copper is especially important for normal growth and development of fetuses, infants and children. In fact, Thiele says, “Copper could be more important to the health of your unborn baby than folic acid, giving up smoking or abstaining from alcohol.”

Fetuses store up copper to use during their first months of life. Breast-feeding generally provides enough copper to see them through their first four months of life, and most commercial infant formulas are now fortified with copper. However, researchers have found that infants don’t absorb copper as effectively from formula as they do from breast milk.

According to the US Department of Agriculture, most adults need about 1 mg of copper a day. Children should be getting 0.5 to 0.7 milligrams, and infants (to 6 months of age) need about 0.2 mg. Pregnant and nursing women need more copper, up to 1.5-2 mg/day.

Of course, Thiele cautions, although most experts worry about copper insufficiency, too much copper can be toxic. Excess copper can cause stomach upset, nausea and diarrhea.

Some rare genetic diseases like Menkes disease, which generally affects very young boys, and Wilson disease, which tends to afflict older people, cause copper imbalances.

Copper is also implicated in other diseases, including Alzheimer’s and ALS (or Lou Gehrig’s Disease).

Copper sources: Organ meats, especially liver, are the best dietary sources of copper, followed by seafood (especially shellfish), whole grains, nuts, raisins, legumes (beans and lentils), red meat and—best news of all—chocolate. Potatoes, mushrooms, peas, red meat, kale and some fruits such as coconuts and apples also supply dietary copper.