Copper is a trace element essential for the proper functioning of our body. What are its effects on health? In which foods to find them? When to take dietary supplements? What are the risks in case of deficiency? Overdose? Lighting by Frank Cohen, the pharmacist.
Definition: What is copper?
Copper is a 'trace element essential to the functioning of the body', introduces pharmacist Frank Cohen. It is a cofactor of many enzymes. In other words, enzymes, those molecules synthesized by living beings, can only act in their presence.
What recommended daily dose?
"You have to take it in small quantities, but regularly. For an adult, the recommended daily dose is 900 micrograms. It's very little, you don't even reach the milligram. For a child, the daily intake of copper must be halved: 450 micrograms," says our interlocutor.
What are its benefits?
- It is a powerful antioxidant, which helps fight against cellular stress in case of problems of excess oxidation.
- It allows the assimilation of iron, which itself allows the production of red blood cells. "It is therefore important to have copper because it has an essential role in the manufacture of red blood cells," says the interviewee. Our health is a synergy: it takes all the trace elements - and not only copper - to make our mechanism work, like cogs that would activate thanks to each other.
- It contributes to the formation of immune defenses.
- It plays a role in glucose metabolism.
- It plays a role in the regulation of neurotransmitters, as it is a cofactor during norepinephrine synthesis reactions. It thus contributes to the normal functioning of the nervous system.
- It intervenes in the synthesis of melanin and therefore allows to have a better defense against UV.
Copper deficiency: symptoms, causes?
Excessive zinc consumption can cause copper deficiency. The excess of the first leads to an insufficient presence in the body of the second. Frank Coen would like to cite this cause of copper deficiency (excess zinc) because it is rooted in the reality of the health crisis and the patients they often meet in pharmacies. Another possible cause of deficiency is, according to our expert: poor absorption of copper, especially in patients who have a problem with the digestive tract, with intestinal diseases for example, such as celiac disease (gluten intolerance). "Surgery in the intestine sometimes causes discomfort to absorb, without us knowing it," he warns. However, "a copper deficiency is rare in our countries if we have a diversified diet", reassures the Dr, since the main cause of this insufficiency is the lack of copper consumption (yet present in many foods). Anemia, or 'poor oxygenation, which causes fatigue, can be a symptom of copper deficiency. This 'can also lead to the weakening of the bones and faster osteoporosis', warns the interviewee. Copper deficiency can also manifest as the appearance of premature skin disorders or gray hair.
What are our daily copper needs?
According to agency National Sécurité Sanitaire Alimentaire (ANSES), our copper needs vary with age (source 1):
- 0.3 mg/d for infants less than 6 months of age,
- 0,5 mg/d for infants 6 months of age and older,
- 0.8 mg/d for children 1 to 3 years of age,
- 1 mg/d for children from 4 to 6 years of age,
- 1.2 mg/d for children aged 7 to 10 years,
- 1.3 mg/day for adolescents aged 11 to 14 years,
- 1.5 mg/d for adolescents aged 15 to 17 years, & 1.1 mg/day for adolescents aged 15 to 17 years,
- 1.9 mg/day for men 18 years of age and older,
- 1.5 mg/day for women 18 years of age and older,
- 1.7 mg/day for pregnant or lactating women.
What are the foods richest in copper?
- Calf liver (20.4 mg of copper per 100g),
- spirulina (6.1 mg of copper per 100g),
- cocoa powder, unsweetened (3.9 mg of copper per 100g),
- cashew nuts (2.7 mg of copper per 100g),
- crab (1.99 mg of copper per 100g),
- sunflower seeds (1.83 mg of copper per 100g),
- Brazil nuts (1.75 mg of copper per 100g),
- hazelnuts (1.7 mg of copper per 100g),
- dark chocolate + 70% cocoa (1.6 mg of copper per 100g),
- sesame seeds (1.58 mg of copper per 100g),
- oysters (1.45 mg of copper per 100g),
- dried tomatoes (1.42 mg of copper per 100g),
- And bread (0.98 mg of copper per 100g).
Copper as a food supplement: indications, frequency?
"There is already copper in our food. We can make intakes with food supplements, but these must be very light. The daily dose (900 micrograms for an adult) should not be exceeded," insists the specialist.
What are its side effects?
Like all dietary supplements, high-dose copper supplementation can result in:
- Nausea
- Diarrhea
- Liver problems
What are the contraindications?
They are formally contraindicated for patients who suffer from Wilson's disease (rare and genetic) and for whom copper accumulates throughout the body, up to the central nervous system, rather than being normally excreted in bile. For all patients, it is contraindicated to ingest higher doses than recommended.
What precautions before a cure?
Before starting a copper cure, the patient should discuss it with a pharmacist. "Better than taking copper every day (which would exceed the recommended dose), the patient can do cyclical cures: one day a week is devoted to copper, another day to zinc... These cycle cures can be spread over a week or three days, depending on the contributions you want," says our expert.
Copper overdose: symptoms, what to do?
A copper overdose can be dangerous. Copper has toxicity to the body when it is present at too high a level. Ingestion of excessive amounts can cause copper poisoning, but the phenomenon is 'quite rare', reassures the specialist. Overdose can damage the kidneys or liver. The patient will then be prescribed an intramuscular injection of dimercaprol (a metal chelator), or, in order to remove excess in bile, a drug that binds to copper, such as penicillamine. "Overexposure to copper is riskier than occasional overconsumption. Some professionals, such as leather tanners, are heavily exposed to copper. They can develop occupational diseases. Prolonged exposure to copper could increase the risk of exposure to neurodegenerative diseases," explains our interlocutor.
When to take copper supplements?
Taking supplements occurs only in case of deficiency, favored by an unbalanced diet, the taking of certain drugs, or a diet rich in zinc.
How do I know if I have a copper deficiency?
Copper deficiency is not common. The people most at risk are premature children, those fed cow's milk, as well as patients suffering from digestive diseases. The body no longer absorbs copper properly, causing certain symptoms to appear:
- Anemia that results in a feeling of weakness,
- skin disorders and stunted growth in children,
- frequent respiratory infections,
- sleep disorders,
- problems with concentration and memorization,
- joint pain,
- Or repeated inflammation caused by a decrease in white blood cells.
If you notice these signs, talk to your doctor so that he can prescribe a blood test, which is essential to confirm the diagnosis of deficiency. Note, following a Bariatric surgery operation, a cocktail of vitamins and minerals providing is prescribed for life. It provides 100% of the recommended dietary intake of copper.
Do not supplement independently, because if copper deficiency is harmful to health, its excess is just as harmful (liver damage most often accompanied by jaundice)! The upper limit is set at 5 mg of copper per day.
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