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Copper is an essential micronutrient that plays a role in multiple biological functions. Abnormalities in copper concentrations may have implications for energy production, oxidative stress, cellular function, and more. (source)
Low serum copper levels may stem from physiological factors affecting the liver's ability to metabolize and distribute copper throughout the body, as the liver plays a central role in copper homeostasis. Nutritionally, inadequate intake of copper-rich foods, such as nuts, seeds, and shellfish, or overconsumption of foods high in zinc can contribute to deficiencies. (source, source, source)
Prioritize copper-rich foods: Ingestion of copper increases copper serum levels. (source) Recommendation: Consume at least one serving of copper-rich foods daily.
One serving examples: Liver (3 oz), Oysters (3 oz), Dark Chocolate (1 oz), Cashews (1 oz), Sunflower Seeds (1 oz)
Supplement with copper: Ingestion of copper increases serum copper levels. (source) Recommendation: Supplement with at least 450 mcg of copper daily.
Elevated serum copper levels can be influenced by both physiological and nutritional factors. Physiologically, the liver plays a significant role in regulating copper metabolism, while nutritional factors like excessive intake of copper-rich foods or supplements can contribute to higher levels. (source, source)
Limit copper-rich foods: Ingestion of copper increases copper concentrations in the body. (source) Recommendation: Monitor and limit excess consumption of foods high in copper, like oysters, liver, and dark leafy greens.
Aerobic training: Aerobic training has been shown to decrease copper levels. (source) Physical activity causes various cardiovascular, muscular, and metabolic changes brought about by processes for which copper serves as a primary cofactor. This activity causes a redistribution of trace minerals between blood and tissues, thus decreasing copper concentrations in the blood. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Exercise at a high intensity: High-intensity aerobic exercise has been shown to reduce copper levels. (source) Physical activity causes various cardiovascular, muscular, and metabolic changes brought about by processes for which copper serves as a primary cofactor. This activity causes a redistribution of trace minerals between blood and tissues, thus decreasing copper concentrations in the blood. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Avoid copper: Copper ingestion increases copper concentrations in the body. (source) Recommendation: Monitor Copper intake and supplement concentrations.
