What is copper deficiency and how much copper do you need every day?
Copper deficiency, also known as hypocupremia, is a condition in which the body does not have sufficient amounts of the essential trace element copper. Copper plays a crucial role in numerous physiological processes, including the formation of red blood cells, the development of connective tissue, the function of the nervous system and the strengthening of the immune system.
The recommended daily intake of copper varies depending on age and gender. Adults generally need about 900 micrograms of copper per day. Pregnant and breastfeeding women have an increased requirement and should consume up to 1300 micrograms per day. A deficiency of this vital trace element can have far-reaching consequences for health and should be recognised and treated at an early stage.
Copper deficiency symptoms
The symptoms of copper deficiency are varied and can easily be confused with other illnesses. The most common signs include
- Anaemia
- Weakness and fatigue
- Susceptibility to infections
- Numbness
- Imbalance
- Dry, scaly skin
- Slowed wound healing
Copper deficiency symptoms in women
Women are particularly susceptible to copper deficiency due to hormonal factors and increased requirements during pregnancy and breastfeeding. In addition to the general symptoms, women may experience the following signs:
- Irregular menstruation: Copper plays a role in regulating the menstrual cycle. A deficiency can lead to disorders.
- Infertility: Sufficient copper is important for fertility. A deficiency can reduce the chances of pregnancy.
- Preeclampsia: Pregnant women with a copper deficiency have an increased risk of this dangerous complication.
- Postpartum depression: A copper deficiency can increase the risk of psychological problems after the birth.
Causes of copper deficiency
A copper deficiency can have various causes. These include:
- Insufficient intake: An unbalanced diet or an insufficient intake of copper-containing foods can lead to a deficiency.
- Malabsorption: Certain diseases of the digestive tract, such as coeliac disease or chronic inflammatory bowel disease, can impair the absorption of copper.
- Genetic factors: Rare hereditary diseases, such as Menkes' disease, interfere with copper metabolism.
- Interactions with other nutrients: An excess of zinc or iron can inhibit the absorption of copper.
- Medications: Some medications, such as proton pump inhibitors or chelating agents, can impair copper absorption.
Copper in food
Vegan sources of copper (per 100 g)
- Spirulina (dried): 6.1 mg
- Shiitake mushrooms (dried): 5.2 mg
- Unsweetened baking chocolate: 3.2 mg
- Sesame seeds: 2.5 mg
- Cashews: 2.2 mg
- Sunflower seeds: 1.8 mg
- Dark chocolate (70-85% cocoa): 1.8 mg
- Hazelnuts: 1.8 mg
- Paranuts: 1.7 mg
- Tahini: 1.6 mg
Animal sources of copper (per 100 g)
- Beef liver (fried): 14.6 mg
- Lamb liver (roasted): 9.8 mg
- Oysters (cooked): 5.7 mg
- Squid (fried): 2.1 mg
- Whelks (cooked): 2.1 mg
- Lobster (cooked): 1.6 mg
- King crab (cooked): 1.2 mg
- Soft goat cheese: 0.7 mg
- Shellfish (cooked): 0.7 mg
- Fat-free cheese: 0.6 mg
To meet your daily copper requirements, both plant and animal foods are available. Excellent vegan sources of copper include Spirulina, dried shiitake mushrooms, dark chocolate, sesame seeds and cashew nuts. Various nuts and seeds as well as pulses and wholemeal products also contain significant amounts of the trace element.
Among animal foods, liver, oysters and some seafood stand out with their high copper content. However, certain types of cheese such as goat's cheese or low-fat cheese can also contribute to the copper supply.
Drinking food against copper deficiency
In addition to a balanced, copper-rich diet, special drinking meals can also help to cover the copper requirement and prevent a deficiency. Manufacturers such as Saturo offer liquid nutrition, which contains an optimised combination of nutrients including copper.
These liquid meals can be a particularly useful supplement for people with an increased copper requirement, such as pregnant women, breastfeeding mothers or athletes, as well as for people with absorption disorders. They are a practical and tasty option to counteract deficiency symptoms.
Frequently asked questions
What inhibits the absorption of copper?
Excess zinc or iron can inhibit the absorption of copper. Certain medications such as proton pump inhibitors or chelating agents can also impair copper absorption.
How does copper deficiency manifest itself?
Copper deficiency can manifest itself through symptoms such as anaemia, weakness, fatigue, susceptibility to infections, neurological disorders and skin problems. Women may also experience menstrual irregularities, infertility and an increased risk of pregnancy complications.
Which foods for copper deficiency?
If you have a copper deficiency, you should include more copper-rich foods such as liver, nuts, seeds, pulses, wholegrain products and dark chocolate in your diet. Special drinkable foods with an optimised combination of nutrients including copper can also be a useful supplement.
