Copper
Type
mineral
Dosage Summary
Optimal intake is 1-2 mg from food. Supplementation is rarely needed. Best sources: beef liver, oysters, dark chocolate.
Innate Stores
Forms
food, capsule, tablet
Copper is a double-edged sword in modern health - vital yet easily excessive. As "the spark plug of your cells," it's crucial for energy production via cytochrome c oxidase in mitochondrial ATP synthesis, working alongside magnesium. It drives collagen and elastin formation through lysyl oxidase, supporting tendon strength and skin elasticity.
Modern copper dysregulation from unbound copper, rather than deficiency, is the primary concern. Excess exposure from copper pipes, IUDs, and high-copper plant foods can create problems, especially when zinc levels are low. This makes maintaining proper zinc:copper ratios (8:1 to 15:1) critical for hormonal and neurological health.
Key Functions
- Mitochondrial energy production (ATP synthesis)
- Collagen/elastin formation via lysyl oxidase
- Iron metabolism through ceruloplasmin
- Dopamine and myelin production
- Antioxidant support via SOD enzyme
- Heavy metal detoxification pathways
Best Food Sources
- Beef liver (1-2 mg per 100g)
- Oysters and crab (1-3 mg per serving)
- Dark chocolate (moderate amounts)
- Mushrooms and nuts (watch total intake)
While the RDA is 0.9 mg daily, optimal intake is 1-2 mg from food sources, easily achieved with weekly liver or shellfish consumption. Supplementation is rarely needed and should be approached cautiously, always maintaining proper zinc:copper ratios (8:1 to 15:1).
Important Notes
- Maintain strict zinc:copper ratio (10:1 - 12:1)
- Watch for hidden sources (pipes, cookware, IUDs)
- Filter tap water to reduce copper exposure
- Consider molybdenum for copper balance
- Monitor for excess symptoms (anxiety, insomnia)
Warning Signs of Excess
- Anxiety and irritability
- PMS and estrogen dominance
- "Wired but tired" feeling
- Brain fog and poor focus
- Low zinc or magnesium levels
Note: Optimal dosage may vary based on individual factors like age, weight, health conditions, and goals. It's always best to start with a lower dose and gradually increase as needed.