Good morning everyone.

Today I woke up at 6 AM, Drank Multivitamin with Magnesium and headed straight for a run.

After, I did 40 Sit ups.

I have noticed that I spend a lot of time on the computer. Currently averaging about 5 hours per day this week.

Screen time is not good. Which Is why I’m happy to reduce my daily screen time by 20 minute by increasing my running time.

I have been up for 2.5 hours right now and I still haven’t had any breakfast. I’m not hungry, but more concerned.

Just a quick update, time to get into copper.

Copper

Benefits of Copper

As an essential trace mineral, copper is vital for many processes in the human body.

Copper’s Health Benefits

• Energy & Metabolism: Helps enzymes produce energy, metabolize iron, and synthesize neurotransmitters.
• Connective Tissue: A cofactor for enzymes needed to form and stabilize collagen and elastin, which are crucial for healthy bones, blood vessels, and skin.
• Immune System: Supports immune function and helps defend against infections.
• Antioxidant: Part of the antioxidant enzyme superoxide dismutase, which helps protect cells from damage by harmful free radicals (oxidative stress).
• Nervous System: Essential for brain development and maintaining the nervous system.
• Blood Health: Required for the formation of red blood cells and for the absorption and use of iron.

Signs of Deficiency

The signs of copper deficiency can be varied and often affect the blood, nervous system, and connective tissues. Because these symptoms can resemble those of the other conditions (like Vitamin B12 deficiency or anemia), copper deficiency is sometimes overlooked.

The key symptoms are:

Hematological (Blood) and Immune System

Copper is essential for iron absorption and the formation of blood cells, so deficiency often manifests as:

• Anemia: Low red blood cell count often leading to:
  • Fatigue and Weakness: Due to reduced oxygen transport to tissues.
• Neutropenia: A low count of neutrophils (a type of white blood cell), which can result in:
  • Increased Risk of Infection/Frequent Sickness: As the immune system’s first line of defense is compromised.

Neurological System

Since copper is vital for brain function and nerve signaling, deficiency can cause serious neurological issues that may sometimes be irreversible if treatment is delayed:

• Ataxia: Loss of balance and poor coordination, which can cause an unsteady, wide-based gait (difficulty walking).
• Peripheral Neuropathy: Nerve damage in the extremities, leading to:
  • Numbness and Tingling (Paresthesia): Often in the hands and feet.
  • Muscle Weakness
• Cognitive Issues: In some cases, confusion, irritability, or problems with memory and learning.

Connective Tissue and Appearance

Copper plays a critical role in producing collagen and elastin:

• Osteoporosis: Weak and brittle bones, and in children, bone defects and fractures.
• Hypopigmentation: Paleness or lightened patches of skin, and hair that lacks normal pigment (premature greying or changes in hair texture/color).
• Connective Tissue Disorders: Problems with ligaments, blood vessels (like aneurysms), and skin health.
• Delayed Wound Healing.

Sources of Copper

Top Sources (Very High Content)

• Organ Meats: Beef liver, other organ meats
• Shellfish: Oysters (especially), crab, lobster, mussels
• Sunflower seeds, sesame seeds, chia seeds
• Nuts: Cashews, hazelnuts, almonds
• Chocolate: Dark chocolate (70% cocoa or higher)

Good Sources (Moderate Content)

• Legumes/Beans: Chickpeas, lentils, white beans, soy products (tofu)
• Grains: Whole-grain products, whole-wheat pasta, quinoa, wheat-bran cereals
• Vegetables: Shiitake mushrooms, potatoes (especially with the skin), sweet potatoes, leafy greens (spinach, kale)
• Fruits: Avocados, dried fruits (prunes, figs)

RDA

Exceeding the Tolerable Upper Intake Level (UL)

Exceeding the Tolerable Upper Intake Level (UL) for copper, which is 10,000 micrograms or 10mg per day for adults, can lead to copper toxicity (poisoning).

While the body is generally very good at maintaining copper homeostasis (balance) by regulating absorption and excretion via bile, consistently high intake can overwhelm this system and lead to adverse effects, primarily involving the gastrointestinal tract and the liver.

It’s important to differentiate between acute and chronic effects:

Acute Toxicity (High, Single Dose)

Acute copper poisoning, often from accidental ingestion of copper salts (like certain supplements or contaminated water), can cause rapid and severe symptoms:

• Gastrointestinal Distress: Nausea, vomiting (sometimes bloody), severe abdominal pain, and diarrhea.
• Systemic Effects: Fever, hypotension (low blood pressure), and a metallic taste in the mouth.
• Severe Complications: In very rare, extreme cases, it can lead to hemolysis (destruction of red blood cells), kidney failure, and liver damage, which can be life-threatening.

Chronic Toxicity (Exceeding the UL Consistently)

Consistently consuming copper above the UL (10mg/day) over long periods is generally what causes the most concern in the general population, although toxicity is still rare in healthy individuals.

• Liver Damage: The primary risk is the accumulation of copper in the liver, which can lead to liver inflammation (hepatitis) and, eventually, scarring (cirrhosis)
• Neurological/Psychological Symptoms: Chronic high levels may manifest in neurological changes like mood swings, irritability, difficulty concentrating, and depression.
• Zinc Depletion: High copper intake can also interfere with the absorption of other essential minerals, particularly zinc, which can lead to a secondary zinc deficiency.

Note on Genetic Risk

It is critical to mention that individuals with certain genetic disorders are highly susceptible to copper toxicity, even at intakes considered normal for the general population.

• Wilson’s Disease: This is a rare inherited disorder where a genetic mutation prevents the liver from properly excreting excess copper into the bile. This causes copper to build up in the liver, brain, and other organs, leading to severe damage.

The main takeaway is that for most healthy adults, copper from food sources is safe and essential. The risk of toxicity is generally associated with improper supplement use or contaminated drinking water.

Thank you for reading.

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