Emerging research suggests that higher dietary copper intake may support brain health, potentially reducing cognitive decline and neurodegenerative risks. Here’s what the science says:

Key Findings:

1. Copper’s Role in Brain Function
   • Copper is an essential trace mineral involved in:
     • Energy production (mitochondrial function)
     • Neurotransmitter synthesis (e.g., dopamine, norepinephrine)
     • Antioxidant defense (via enzymes like superoxide dismutase)
     • Myelin sheath maintenance (critical for nerve signaling)
2. Potential Brain Benefits
   • Lower Alzheimer’s Risk: Some studies link adequate copper levels to reduced amyloid plaque accumulation (Journal of Alzheimer’s Disease, 2020).
   • Cognitive Protection: Research in Frontiers in Aging Neuroscience (2022) found that copper-rich diets correlated with better memory and executive function in older adults.
   • Parkinson’s & Neuroprotection: Copper helps regulate alpha-synuclein, a protein implicated in Parkinson’s (ACS Chemical Neuroscience, 2021).
3. Caution: Balance Matters
   • Deficiency (rare but possible) may impair cognition, while excess copper (e.g., from supplements) could promote oxidative stress.
   • The sweet spot: Aim for ~0.9 mg/day (adults) via food, not pills, unless deficient.

Top Copper-Rich Foods

• Shellfish (oysters: 7.6 mg per 100g)
• Organ meats (liver: 4–12 mg per 100g)
• Nuts/seeds (cashews, sunflower seeds: ~0.6–1.6 mg/oz)
• Dark chocolate (1.8 mg per 100g)
• Legumes (lentils, chickpeas: ~0.3–0.5 mg per cup)

Practical Tips

• Pair copper-rich foods with vitamin C (enhances absorption).
• Avoid zinc overload (competes with copper uptake).
• If concerned about levels, request a serum copper/zinc test from your doctor.

Reference:

https://www.sciencealert.com/copper-linked-to-better-brain-function-in-old-age-diet-study-suggests

https://theconversation.com/could-the-copper-in-your-diet-help-prevent-memory-loss-as-new-study-suggests-261494

https://www.medicalnewstoday.com/articles/higher-copper-intake-may-be-linked-better-brain-health-aging

https://www.nature.com/articles/s41598-025-09280-9

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