Copper is an essential trace element that the body needs in small amounts to maintain numerous vital processes. It plays a central role in energy metabolism, blood formation, the building of connective tissue, brain function, and the protection of cells from oxidative stress .
Although copper is only present in tiny amounts – about 50–100 milligrams in the entire body – it is essential for the proper functioning of many enzymes. It acts as a cofactor for enzymes involved in energy production, iron utilization, pigment formation, and antioxidant protection.
Copper is found in numerous foods, especially nuts, seeds, whole grain products, offal (liver), seafood, cocoa and pulses .
Copper is a component of several enzymes, so-called cuproenzymes , which are crucial for metabolism and cell health.
Energy production and metabolism:
Copper is a component of the enzyme cytochrome c oxidase , which is involved in the production of ATP in the mitochondria – the "powerhouses" of the cells. Without copper, cellular respiration cannot function optimally, which can negatively affect energy levels, concentration, and performance.
Iron metabolism and blood formation:
Copper is necessary for converting iron into its usable form and thus indirectly for the formation of hemoglobin . A copper deficiency can therefore cause similar symptoms to iron deficiency, including fatigue, paleness, and anemia.
Connective tissue, skin and bones:
Copper activates the enzyme lysyl oxidase , which is involved in the formation of collagen and elastin – two essential structural proteins that keep skin, blood vessels, bones, and joints stable and elastic. Therefore, copper contributes to healthy skin, firm tissue, and resilient bones.
Antioxidant cell protection:
Copper is a component of the enzyme superoxide dismutase (SOD) , which neutralizes free radicals and protects cells from oxidative damage. As a result, copper contributes significantly to slowing down aging processes and protecting against inflammation .
Nervous system and brain:
Copper is necessary for the formation of the neurotransmitter dopamine and supports the myelination of nerve fibers. It therefore plays a role in mental clarity, concentration, and emotional stability.
Pigment formation:
Copper activates the enzyme tyrosinase , which is involved in the formation of melanin , the skin and hair pigment. A deficiency can therefore contribute to pale skin or premature graying of the hair.
Supports energy production in the cells
Promotes blood formation and iron utilization
Contributes to healthy bones, skin, blood vessels and connective tissue.
It acts as a powerful antioxidant and protects cells from free radicals.
Supports the nervous system and brain function
Promotes pigment production in skin and hair.
Strengthens the immune system and regeneration processes
Copper is generally well tolerated as long as it remains within the physiological range. The recommended daily amount is approximately 1–1.5 mg .
Copper deficiency is rare, but can be caused by an unbalanced diet, long-term use of high-dose zinc supplements, or malabsorption in the intestines. Symptoms of a deficiency include fatigue, anemia, weakened immune system, brittle bones, skin changes, or neurological disorders.
Conversely, an excess of copper can be toxic. Excessive amounts – for example, through contaminated drinking water, dietary supplements, or metabolic disorders such as Wilson's disease – lead to nausea, liver damage, or oxidative stress.
Copper and zinc are closely interrelated: A consistently high zinc intake can block copper absorption, which is why a balanced ratio of both trace elements is important.
Copper is a versatile trace element essential for energy, blood formation, skin, connective tissue, and cell protection. It supports the body in energy production, protects against oxidative stress, strengthens bones and blood vessels, and promotes healthy skin structure. Both deficiency and excess can significantly disrupt metabolism – therefore, a balanced ratio, especially with zinc and iron, is crucial for health, vitality, and regeneration.
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