Today, people are living longer lives, but they are not necessarily healthier. One consequence of living longer is a higher likelihood of cognitive decline and dementia in old age. However, following a healthy diet and lifestyle can reduce that risk. To help maintain cognitive function, individuals need to make sure their diets consist of the correct amount of vitamins and minerals. These micronutrients are needed in tiny amounts, but deficiencies can affect cognitive function and physical health.
One new study suggests that copper, a particular micronutrient, may be important in preserving cognitive function as individuals get older. The study suggests that moderate copper consumption in a day (1.2-1.6mg/day) is linked with better cognitive function in older adults, as they are seen to have better processing speed and executive function. However, beyond this amount, no additional cognitive improvement is seen, which demonstrates the fact that there is a threshold to this cognitive function.
Copper plays an important role in brain health because it supports several biological systems, including energy metabolism, neurotransmitter synthesis, and antioxidant defenses. It also acts as a cofactor for enzymes that help generate cellular energy and protects neurons from oxidative stress, a key contributor to aging and cognitive decline in humans. Additionally, superoxide dismutase, an enzyme, relies on copper to neutralize harmful “free radicals” that can harm normal tissue in the brain.
Even though copper is extremely important for preventing cognitive decline, it should be taken in moderation. Too much copper can also be harmful to the human body. While too little copper can impact synaptic function and energy production, too much copper can cause oxidative damage and inflammation. Essentially, too much copper changes its role from protector of brain health to stressor. Excessive copper can also accelerate neurodegenerative changes such as amyloid-beta accumulation and tau tangles, which are seen in Alzheimer’s disease.
Experts advise that eating a diverse and whole-food diet should ensure an adequate, but not excessive, amount of copper for individuals. Additionally, supplements of copper should not be taken unless medically prescribed to patients. Shellfish, such as oysters, crabs, and lobsters, are among the richest natural sources of copper. Dark chocolate that is above 70% cocoa is also a rich source of dietary copper. However, since this is a cross-sectional study, this research cannot definitively determine whether copper causes improved cognitive function. More research is needed in this area, but the early findings suggest that having a healthy amount of copper in one’s diet can prevent cognitive decline.
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