Vitamin supplements often contain added minerals, such as copper, to increase the health benefits they provide. Copper is added to mineral and vitamin supplements because it helps keep your bones, blood vessels, nerves and immune system healthy. When choosing a supplement or multivitamin, choose one that contains copper to ensure that you get this important trace mineral in your diet.
Multivitamins and Copper
You can buy copper as a single supplement or paired with specific vitamins. A multivitamin is designed to provide you with all of the essential vitamins and select minerals. A good multivitamin will include copper and the 13 essential vitamins. These include vitamins A, C, D, E, K and the eight B vitamins: thiamine, riboflavin, niacin, pantothenic acid, biotin, vitamin B-6, vitamin B-12 and folate. A multivitamin should be taken in addition to eating food sources that contain natural vitamins and minerals.
RDA and Food Sources
A copper deficiency is rare if you have a balanced diet. Copper is in foods such as dark leafy green vegetables, prunes, cocoa, black pepper, whole grains, beans, sunflower seeds, potatoes, almonds, peanut butter and mushrooms. Copper is also in oysters and organ meats. The recommended dietary allowance or RDA is the minimum amount required through your diet for optimal body function. The RDA is 900 mcg for adult men and women. If you do not eat these types of foods regularly, a multivitamin that contains copper can help you meet the RDA.
Importance of Copper
Copper is added to vitamins because it is essential for proper enzyme function in the body. Without copper, your body would not be able to use certain enzymes properly and your health would suffer. Copper is absolutely essential in energy production, connective tissue formation, in iron metabolism and in nervous system function. Copper also has antioxidant properties and is important in the function of white blood cells in your immune system.
Considerations
Vitamin supplements are designed to provide your body with the essential nutrients it needs to be healthy. Most vitamins and minerals are found naturally in the foods you eat. Supplements that contain minerals such as copper are easy ways to fill in the gaps in your nutrition and should be taken in addition to following a healthy, balanced diet of fresh fruits, vegetables, nuts, seeds, water and lean meats such as fish and chicken. When choosing a multivitamin, avoid mega doses of vitamins and minerals. Instead, stick to vitamins that provide amounts close to the RDA.
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