What is copper?

Copper is an essential trace mineral your body needs in very small amounts. It acts as a cofactor for several enzymes involved in important physiological processes.

Your body contains only a small amount of copper at any one time. The highest concentrations are found in your liver, brain, heart and kidneys.

Your body tightly regulates copper absorption and excretion to maintain healthy levels. Copper also has a close relationship with zinc, as the two minerals compete for absorption in your digestive tract.

This balance is worth considering if you take copper or zinc supplements separately over an extended period.

Iron metabolism and red blood cell formation

Copper plays an important role in your body’s iron metabolism. It supports the function of ceruloplasmin, a protein involved in iron transport and metabolism.

Ceruloplasmin helps convert iron into a form that can be transported and incorporated into haemoglobin. Haemoglobin is the oxygen carrying protein found in your red blood cells.

Adequate copper therefore helps your body use and transport iron effectively. This highlights the close relationship between these two essential minerals.

Copper also contributes to normal energy metabolism. Its role in iron metabolism helps explain its importance for normal oxygen transport and energy production.

Connective tissue and antioxidant defence

Copper supports the function of lysyl oxidase, an enzyme involved in cross linking collagen and elastin fibres. These structural proteins help give your skin, blood vessels and tendons their strength and elasticity.

Adequate copper intake therefore supports the normal formation and maintenance of connective tissue. Copper also contributes to the function of superoxide dismutase (SOD), an important antioxidant enzyme.

SOD works with zinc to help protect your cells from oxidative stress. Together, these roles make copper important for connective tissue and normal cellular protection.

Maintaining healthy copper balance

A varied diet can provide plenty of copper through foods such as shellfish, nuts, seeds and wholegrains. Copper supplementation is therefore less commonly needed than some other trace minerals.

When copper is included in a supplement, consider its balance with zinc. High doses of zinc taken over a long period can interfere with copper absorption and potentially affect copper status.

If you take zinc supplements regularly, check the amount you are taking and consider your overall mineral intake. A balanced formula containing both minerals may help support an appropriate intake.