Signs of possible copper deficiency include anemia, low body temperature, bone fractures and osteoporosis, low white blood cell count, irregular heartbeat, loss of pigment from the skin, and thyroid problems.
The most common cause of copper deficiency is a complex of malabsorption and increased losses from the body as a result of hemolytic anemias, and gut infections and parasitism, which cause protein losing enteropathies.
The richest dietary copper sources include shellfish, seeds and nuts, organ meats, wheat-bran cereals, whole-grain products, and chocolate [1,2].
Common risk factors for copper deficiency are foregut surgery, dietary deficiency, enteropathies with malabsorption, and prolonged intravenous nutrition (total parenteral nutrition).
Beef Liver
Beef liver contains the most amount of copper per serving of any food. Whether braised or fried, a 4-ounce serving contains 16,070 micrograms, more than 18 times your daily value. It's such a rich copper source that sources advise eating it only once weekly to avoid possible toxicity symptoms.
Food Sources
Copper is found in highest amounts in protein foods like organ meats, shellfish, fish, nuts, and seeds as well as whole grains and chocolate. The absorption of copper in the body will increase if the diet contains less copper, and decrease if the body has enough copper.
Coffee can contain anywhere from 1.2-2.1 mg of copper per cup. On average, coffee has about 0.5 mg of copper in one serving (8-12 oz). This is very low, which means that you would need to consume a lot of coffee to get a significant amount of copper out of your diet.
Both higher and lower levels of dietary copper intakes were associated with increased risk of general obesity and abdominal obesity. Similar shapes of associations were observed for BMI and waist.
Zinc reduces the amount of copper your body absorbs, and high doses of zinc can cause a copper deficiency. For that reason, many doctors recommend that you take 2 mg of copper along with a zinc supplement.
The body needs copper for normal growth and health. For patients who are unable to get enough copper in their regular diet or who have a need for more copper, copper supplements may be necessary. They are generally taken by mouth but some patients may have to receive them by injection.
Copper deficiency is a well-documented cause of neurologic disease and hematologic abnormalities, including anemia with neutropenia, in adults 1–5.
Copper absorption is inhibited by vitamin C, iron and manganese. Since copper and zinc compete for absorption, high supplemental doses of zinc may cause a copper deficiency. Copper may also be reduced by molybdenum and sulfur since these two minerals form complexes with copper.
Studies have shown that in case of iron or copper deficiency in the diet, it can longer to go to sleep and the sleep they get is not refreshing.
Copper deficiency can also keep your immune system from working well. This is due to a reduced energy metabolism. Other symptoms of copper deficiency may include arthritis, inflammation, and anemia. They can also include weakening of connective tissue and heart damage.
Eggs contain a small amount of copper and are not considered a rich source of the trace mineral.
Fruits like lemon, star fruit, blackberry, litchi, guava, pineapple, apricot and bananas are rich in copper. These fruits are also known for their antioxidants, vitamins and iron content. Mushrooms, kidney beans, radishes and soy beans are some of the vegetables that are also rich in copper.
A copper deficiency might trigger hair loss and premature gray hair. Like we said earlier, copper is a key player in your body's melanin production line. And melanin is what gives your hair (and skin) its color. Because of the connection, some doctors believe low copper levels can lead to premature graying.
Despite a lack of evidence, many medical professionals maintain that the chelated or citrated copper forms tend to be of most use by the human body. Chelated copper simply means that the copper has been bound to an amino acid or molecule of protein in order to make it better for absorption.