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Copper

What is copper?

Copper is a mineral and a trace element. As a chemical element, it is a metal and is found in the 11th group of the periodic table. Its symbol Cu goes back to the Latin name “cuprum”. This is derived from “aes cyprium”, which can be translated as “ore from the island of Cyprus”. Copper was mined there in ancient times.¹

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What are the functions of copper?

Like many other minerals, copper is found at the heart of numerous enzymes and is therefore an important cofactor, including in energy metabolism.² It also supports the immune system and is important in iron metabolism.³ The nervous system also needs copper: here it is important for myelin formation, i.e. for the protective layer around the nerve fibers.⁴ Copper is also involved in the formation of the red blood pigment and the formation of melanin, which is responsible for the pigmentation of eyes, skin and hair.⁴

What makes copper unique?

Copper plays a role in the internal clock, i.e. the circadian rhythm of the individual organs. This is because it is involved in a protein that regulates the metabolic processes of cells at different times.⁶

How much copper do you need per day?

Copper is an essential trace element. This means that the body cannot produce this substance itself; it must be ingested through food. The German Nutrition Society (DGE) gives the following estimates for an adequate copper intake⁷:

Age	Copper mg/day
Infants
0 to under 4 months	0,2–0,6
4 to under 12 months	0,6–0,7
Children and teenagers
1 to under 4 years	0,5–1,0
4 to under 7 years	0,5–1,0
7 to under 10 years	1,0–1,5
Teenagers and adults	1,0–1,5

When do you need copper most?

As copper is involved in the body's ability to absorb and utilize iron from food, small amounts of copper can be useful as part of iron supplementation.⁸ Pregnant women should also ensure that they have an adequate supply of copper, as this trace element is important for the healthy development of the child. Whether for bone formation, growth, the maturation of blood cells or iron transport: copper is needed for so many functions that a deficiency in the mother can cause great harm to the unborn child - including premature birth or miscarriage.⁹

How does a copper deficiency develop and how does it manifest itself?

A diet-related copper deficiency is rather rare. It is usually people with functional disorders of the gastrointestinal tract who absorb too little copper from their food. However, copper deficiency can also develop after severe blood loss and during prolonged artificial nutrition. In babies, an unbalanced diet of cow's milk can lead to a deficiency.¹⁰ The possible consequences in infants include malnutrition and persistent diarrhea. In adults, copper deficiency can manifest itself in fatigue and an increased risk of infection, as well as leading to nerve damage.¹¹

What happens if there is an overdose of copper?

If you consume more than 5 milligrams of copper per day, you may experience gastrointestinal problems such as nausea, vomiting and diarrhea. If you take in too much copper over a longer period of time, you risk liver damage. An overdose is particularly problematic for people who suffer from Wilson's disease, a copper storage disorder: In these people, excess copper is stored in the tissue of the liver, brain and kidneys, which can lead to severe disorders of the affected organs.¹²

Which foods are particularly high in copper?

Copper is found in foods such as fish, nuts and seeds, offal and pulses. But it is also found in cocoa powder, prawns and wholegrain oatmeal.

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