Copper (Cu)


In total, the body contains 75-150 mg of copper. Muscles contain 45% copper, 20% liver and 20% bone.

Copper rich foods

Indicated approximate availability in 100 g of product

Daily copper requirement

The daily requirement for copper is 1,5-3 mg per day. The upper permissible level of copper consumption is set at 5 mg per day.


The requirement for copper increases during pregnancy and breastfeeding.

Useful properties of copper and its effect on the body

Copper, along with iron, plays an important role in the formation of red blood cells, is involved in the synthesis of hemoglobin and myoglobin. It is necessary for the normal functioning of the respiratory and nervous systems, participates in the synthesis of proteins, amino acids, in the work of ATP. Normal iron metabolism is impossible without the participation of copper.

Copper participates in the formation of the most important proteins of connective tissue – collagen and elastin, plays an important role in the production of skin pigments.

Recent research has shown that copper is essential for the synthesis of endorphins, which reduce pain and improve mood.

Lack and excess of copper

Signs of copper deficiency

  • violation of pigmentation of the skin and hair;
  • hair loss;
  • anemia;
  • diarrhea;
  • loss of appetite;
  • frequent infections;
  • fatigue;
  • depression;
  • rashes;
  • worsening breathing.

With a lack of copper, there may be disturbances in the bone and connective tissues, internal bleeding, and an increase in cholesterol levels.

Signs of excess copper

  • hair loss;
  • insomnia;
  • epilepsy;
  • mental impairment;
  • menstrual problems;
  • aging.

Why Copper Deficiency Occurs

With a normal diet, copper deficiency is practically not found, but alcohol contributes to its deficiency, and egg yolk and phytic compounds of cereals can bind copper in the intestine.

Read also about other minerals:

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