Trace element for hormones, energy and immune system
Copper is one of the essential trace elements that your body cannot produce itself, yet it is involved in over 100 enzymatic processes . Particularly relevant for men: copper is important for energy production , iron metabolism , brain function, and the immune system . An imbalanced copper status—whether deficiency or excess—can trigger physical symptoms that are easily overlooked.
What effect does copper have on the body?
Copper performs many vital functions, particularly in tissues with high energy demands – such as muscles, heart, liver, and brain. Among other things, it is involved in:
- Electron transfer in the respiratory chain (energy production in mitochondria)
- Formation of collagen and elastin → important for blood vessels, skin, joints
- Function of superoxide dismutase (SOD) → antioxidant cell protection
- Absorption and mobilization of iron → prevents iron deficiency anemia
- Neurotransmitter synthesis (e.g., dopamine)
- Pigment formation → Melanin production in skin and hair
Without sufficient copper intake, your body cannot efficiently carry out many of these processes, which can manifest itself in chronic fatigue, muscle weakness, or anemia, among other things.
Copper deficiency: Symptoms and risk factors
A true copper deficiency is rare, but possible – especially in:
- unbalanced diet (extremely low in salt, vegetarian/vegan without planning)
- chronically high zinc intake (zinc inhibits copper absorption)
- Gastrointestinal diseases (e.g. Crohn's disease, irritable bowel syndrome)
- Alcohol abuse
- long-term use of antacids (stomach protectants)
Possible symptoms of copper deficiency:
- chronic fatigue, decreased performance
- Anemia despite adequate iron intake
- Concentration problems, irritability
- Weak immune system, frequent infections
- Muscle pain, joint problems
- premature graying or skin changes
- Loss of libido, hormonal imbalances
Copper deficiency can also impair thyroid function, as certain thyroid enzymes depend on copper.
Excess copper: That's also possible
Too much copper can be toxic – for example, in cases of genetic disorders affecting copper metabolism (Wilson's disease) or uncontrolled supplementation. Symptoms of chronic copper excess:
- Headaches, nervousness
- Liver damage
- metallic taste in the mouth
- oxidative stress
- reduced zinc absorption
Balance is key – especially since copper and zinc are antagonistic . An overdose of zinc can therefore cause a copper deficiency in the long term, and vice versa.
How can you meet your copper needs?
The daily copper requirement for adult men is 1.0–1.5 mg . A balanced diet usually provides this amount without any problems – provided that nutrient absorption is functioning well.
Copper-rich foods:
- Liver (e.g. beef, veal)
- Seafood (e.g. oysters)
- Nuts and seeds (especially cashews, sunflower seeds)
- whole grain products
- Cocoa and dark chocolate
- Lentils and legumes
Tip: If zinc consumption is high (e.g., through supplementation or high protein intake), copper intake should be monitored, e.g., via a targeted micronutrient profile.
Diagnostics: How can copper status be measured?
Copper deficiency or excess cannot be assessed solely based on serum levels . A combination of factors is more informative:
- Serum copper
- Ceruloplasmin (transport protein for copper)
- Possible copper excretion in 24-hour urine
In cases of abnormal values, chronic fatigue, unexplained anemia or hormone problems, a targeted micronutrient analysis may be useful - e.g. as part of an extended blood count.
Conclusion
Copper is small but powerful. An often underestimated micronutrient, it plays a quiet but crucial role in your energy metabolism, hormone balance, iron levels, and immune system. A long-term imbalance—whether due to deficiency or excess—can have a subtle but noticeable negative impact on your health.
