How copper could improve brain health, fight Alzheimer’s, and aid memory and concentration

This is the 69th instalment in a series on dementia, including the research into its causes and treatment, advice for carers, and stories of hope. When you hear the word copper, you may think of the malleable reddish-orange metal used in electrical wiring, plumbing, construction and jewellery that tends to turn your skin green. But you may not be as familiar with dietary copper, an essential trace element. The body needs it in small amounts to function properly. Hong Kong-based functional nutritionist Beth Wright refers to it as one of the “Goldilocks” nutrients. Other “Goldilocks” nutrients include iron, zinc, vitamin D, sodium, calcium, selenium and iodine. “Just like Goldilocks’ porridge, when it comes to copper, we need it ‘just right’,” she says: not too little, not too much. Maintaining this delicate balance, known as copper homeostasis, is something our bodies work incredibly hard to do, she adds. I encountered copper as a nutrient recently; it is listed as an ingredient on the back of a supplement I take to slow macular degeneration. The supplement contains just enough copper to counter the deficiency that could result from the zinc supplementation in the same formula, because the two micronutrients compete for absorption in our intestines. Copper has recently come under the spotlight because of the role it might play in brain health. A recent study by a team at The Fourth Hospital of Hebei Medical University in China found a link between eating more copper-rich foods and better memory and concentration. Older studies have found the same thing: that copper, even the tiniest traces of it, might be important for brain health. Dr Puja Agarwal, a researcher at Rush University Medical Centre in the US city of Chicago, who presented at the Alzheimer’s Association International Conference last month in Toronto, Canada, has conducted several studies examining the role of copper in brain health, particularly concerning cognitive decline and Alzheimer’s disease. In a study that examined the brains of 657 deceased participants, Agarwal found that higher levels of copper in the brain were associated with slower cognitive decline later in life. Significantly, elevated brain copper levels were linked to fewer amyloid plaques and tau tangles, which are signature hallmarks of Alzheimer’s disease. That could be because copper may help protect the brain from neurodegenerative diseases by regulating certain proteins involved in brain function. Proteins running rogue cause the toxic build-up that can lead to Alzheimer’s. Copper is an essential mineral and is considered one of the key nutrients that help enzymes do their jobs effectively, Agarwal says. Copper is, for example, involved in energy and iron metabolism. It also activates neuropeptides and is involved in the production of neurotransmitters, both of which transmit chemical messages in the brain and the rest of the body. Therefore, in balance, copper plays a key role in supporting cognitive health and is crucial for memory, learning and overall cognitive function. It also has antioxidant properties, which might help to protect the brain from the degeneration that comes with Alzheimer’s. Copper is also key in creating myelin, the protective layer around nerve fibres. This helps nerve signals travel efficiently, improving communication between brain cells. In short, copper supports brain health by helping with cell communication, protecting against damage, and aiding in essential processes for maintaining brain structure and function. It is, as Wright observes, an unsung hero. “It’s a key player in critical processes like brain function, building connective tissues, and supporting blood health. Our bodies can’t produce it, so we must get it from our diet.” And it is not just a brain powerhouse, she says. “Imagine your body as a construction site. When wounded, copper helps lay new foundations, promotes new blood vessel formation and even has antimicrobial properties. “It is also the oxygen carrier. Iron is the star, but … without copper, iron can’t be properly incorporated into haemoglobin.” That is why you could suffer with anaemia – a low red blood cell count – that had nothing to do with iron and everything to do with copper. “Copper deficiency can cause anaemia that doesn’t respond to iron supplements alone,” Wright says. It is also important for the immune system and plays a role in collagen and elastin formation. Deficiency in healthy people is rare. It can, however, occur if a person suffers from malabsorption disorders – their gut cannot extract the necessary copper – and after bariatric surgery. A modern risk to consider is the impact of GLP-1 receptor agonists that are used to counter diabetes and aid in weight loss, particularly by stemming the appetite. As Wright says, “dramatically reduced food intake can lower essential micronutrient consumption, potentially including copper”. Symptoms of deficiency include tiredness, frequent infections, neurological issues such as numbness or difficulty walking, and a case of anaemia that does not respond to iron supplementation. Too much is usually not a problem caused by diet but rather by supplementation. This is why copper supplementation should only be undertaken under medical guidance after having specific blood tests to check levels. Too much may cause gastrointestinal upset, liver damage and even neurological symptoms. Foods rich in copper include shellfish, organ meat (especially beef liver), nuts, dark chocolate and mushrooms (especially shiitake). The recommended daily intake of copper, says Agarwal, is 900 micrograms. A slice of beef liver would give you four times that, but if you are a vegetarian or dislike liver, a half cup of shiitake mushrooms and a small handful of cashew nuts would yield more than enough. Our bodies maintain copper balance through a sophisticated network. Absorbed in the small intestine, it travels to the liver, where it is incorporated into proteins for transport. Excess is excreted through bile. “This is why dietary copper rarely causes toxicity – the body adjusts absorption and excretion,” Wright says. Her comments, though, and her reference to Goldilocks’ “just right” should remind us of the imperatives of a good diet, which will provide our body with most of what it needs in the right amounts without relying on supplements. Like what you read? 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How copper could improve brain health, fight Alzheimer’s, and aid memory and concentration

.css-1c6uqr6{color:inherit;font-weight:inherit;font-size:inherit;font-family:inherit;line-height:inherit;overflow-wrap:break-word;}Copper helps support cognitive functions that can help prevent Alzheimer’s, experts say, with food sources including shellfish and mushrooms

Copper helps support cognitive functions that can help prevent Alzheimer’s, experts say, with food sources including shellfish and mushrooms