How to Increase Copper Intake

The mineral copper is important for the healing process, healthy nerves and joints, balancing zinc and vitamin C to form the skin protein elastin and the formation of bone, hemoglobin and red blood cells. However, the body does not manufacture copper on its own. It must come through the diet. If you’re copper-deficient or think you don’t get enough copper in your diet, here are some ways to increase your copper intake.

Instructions

Difficulty: Easy

1. Check your fingernails for white spots. This is a quick way to see if you’re getting enough zinc. Your copper levels are related to the amount of zinc you have in your body. But don’t take too much zinc, as large amounts of zinc reduce your copper levels. The suggested amount is 30 mg daily.
2. Take a zinc chelate and copper amino acid chelate supplement. This will help you get the right balance of copper and zinc. Talk with your physician about the right supplement.
3. Take the right amount of vitamin C. Too much vitamin C will also lower your copper levels. Talk with your physician to determine the correct amount.
4. Eat the following copper-rich foods:
   
   Beans: all beans, especially legumes, lentils and soybeans
   Black pepper
   Blackstrap molasses
   Cocoa
   Garlic
   Grains: barley, oats, whole grains
   Fish: salmon
   Fruits: avocados, oranges, raisins
   Meat: egg yolks, liver
   Nuts: almonds, pecans
   Seafood
   Vegetables: beets, broccoli, cauliflower, green leafy vegetables, mushrooms, radishes
5. Avoid eating high amounts of fructose (fruit sugar). A study by the U.S. Dept. of Agriculture shows that people with 20% of their daily calories from fructose have decreased levels of red blood cell superoxide dismutase (SOD). This is a copper-dependent enzyme that is extremely important to antioxidant protection in red blood cells.
6. Get 1.5 to 3.0 mg of copper per day. This is suggested by the National Research Council. The daily dose for children is 1.5 to 2.5 mg and infants under 6 months is 0.4 to 0.6 mg. Talk to your doctor about the right dosage for you and how you can go about meeting that daily requirement.
7. Don’t take too much copper. Excessive copper intake can cause depression, irritability, nausea, vomiting, nervousness, joint and muscle pain and toxicity. It can help destroy eye tissue. Taking too much copper can also drop the levels of zinc and vitamin C in your body.

Tips & Warnings

• Copper-deficient individuals may have diarrhea, anemia, baldness, general weakness, skin sores, impaired respiratory function, kidney diseases, sprue and megadoses of zinc. The long-term use of oral contraceptives can cause copper to be out of balance (either too much or too little). Infants who are only on cow’s milk may also be copper-deficient.
• If you think you’re copper-deficient, contact your doctor and eat the foods listed in Step 4.
• Copper levels can be determined through hair analysis, urine samples and blood tests.
• Taking more iron as directed by your physician can also help with copper absorption, along with multivitamins and mineral complexes.
• Talk with your doctor before taking supplements or altering your diet.
• Don’t take more than the recommended daily dosages of copper mentioned in Step 6. Doing so can make you sick.
• People with eye problems need to balance their copper intake with zinc, calcium and iron.