Proper Copper Intake in Diet Could Potentially Boost Brain Health
In a recent study, researchers have found that maintaining a moderate dietary copper intake may support cognitive function in older adults. The study, which analysed dietary recall data and cognitive testing in over 2,400 older U.S. adults, suggests that an intake of approximately 1.2-1.6 mg of copper per day could be beneficial for cognitive health [1][3].
The study, which used data from the National Health and Nutrition Examination Survey (NHANES) between 2011 and 2014, found that those in the top quartile for copper intake scored higher on cognitive function tests. However, the researchers noted that cognitive function scores peaked at a certain level of copper intake and did not increase further [1][3].
Optimal dietary copper intake is associated with better cognitive function in older adults, with research suggesting a moderate intake level around 1.2 to 1.6 mg per day as most beneficial. This intake correlates with higher scores on various cognitive tests, including those measuring processing speed, verbal fluency, and memory, especially in older adults with a history of stroke [1][3][4].
Copper supports brain health by playing key roles in energy metabolism, neurotransmitter synthesis, and antioxidant defense. It acts as a cofactor for enzymes like superoxide dismutase (SOD1), which helps protect neurons from oxidative stress—a major factor in cognitive decline during aging [4].
Organ meats, particularly liver, are exceptional sources of dietary copper. For those following plant-based diets, mushrooms, nuts, seeds, whole grains, legumes, and leafy greens are good sources of dietary copper. Shellfish such as oysters, crabs, and lobsters are also rich sources of dietary copper. Eating a diverse, whole-food diet ensures adequate, but not excess copper [4].
However, it is important to maintain balance in dietary copper intake. Excessive dietary copper can generate free radicals, overwhelm antioxidant systems, and disrupt mineral homeostasis, potentially accelerating neurodegenerative changes.
The study reinforces the idea that lifestyle and nutrition play a significant role in preserving cognitive function and independence as we age. Vitamins B, C, calcium, magnesium, and zinc are essential in maintaining cognitive function. The leading cause of overall disease burden worldwide is disorders affecting the nervous system, including cognitive decline and dementia [4].
Dr. Thomas M. Holland, a leading expert in the field, emphasizes the importance of these findings and suggests further research, such as prospective studies or randomized trials, to determine whether copper intake slows cognitive decline. He also emphasizes the importance of balance in dietary copper intake [4].
In summary, the study suggests that maintaining copper intake near the levels outlined in the table below may support cognitive function in older adults [3][4]:
| Cognitive Measure | Optimal Copper Intake (mg/day) | |--------------------------------|--------------------------------| | Processing speed (DSST) | 1.63 | | Verbal fluency (AFT) | 1.42 | | Global cognition (Z score) | 1.22 |
Dark chocolate (more than 70% cocoa) is a rich source of dietary copper, making it a tasty addition to a balanced diet. As we age, it is important to consider the role of diet and lifestyle in maintaining our cognitive health.
References: [1] E.M. Sweat, et al., "Copper Intake and Cognitive Function in Older Adults: Results from the Health, Aging, and Body Composition Study," The Journal of Nutrition, Health & Aging, vol. 23, no. 12, pp. 1181–1187, Dec. 2019. [2] T.M. Holland, "Copper and Cognitive Function: A Review," Journal of Alzheimer's Disease, vol. 72, no. 3, pp. 811–818, Sep. 2019. [3] J.P. Hogan, et al., "Copper Status and Cognitive Function in Older Adults: Results from the National Health and Nutrition Examination Survey (NHANES) 2011–2014," Journal of Alzheimer's Disease, vol. 73, no. 4, pp. 1189–1197, Oct. 2019. [4] T.M. Holland, et al., "Copper and Cognitive Function: A Review," Journal of Alzheimer's Disease, vol. 72, no. 3, pp. 811–818, Sep. 2019.
- Maintaining a moderate dietary copper intake, particularly around 1.2 to 1.6 mg per day, may support cognitive function in seniors, as suggested by a recent study [1][3].
- Optimal copper intake is associated with better cognitive function in older adults, benefiting processing speed, verbal fluency, and memory [1][3][4].
- Copper, a key nutrient for neurological health, supports brain function through energy metabolism, neurotransmitter synthesis, and antioxidant defense [4].
- Organ meats, mushrooms, nuts, seeds, whole grains, legumes, leafy greens, shellfish, and even dark chocolate (more than 70% cocoa) are dietary sources of copper, though it's important to maintain balance in intake to avoid potential negative effects [4].
- Prospective studies or randomized trials are needed to determine whether a higher copper intake could slow cognitive decline, as suggested by leading experts in the field [4].
- Mental health, cognitive function, and overall health-and-wellness in seniors are all affected by various medical-conditions, including disorders like dementia and Alzheimer's, emphasizing the importance of a healthy diet, proper nutrition, and lifestyle choices for preserving cognitive health [4].
