Higher copper intake linked to better brain health in older adults

Higher copper intake supports better cognitive function, brain health in aging adults

As the global population continues to age, disorders affecting the brain and nervous system—such as cognitive decline and dementia—are becoming leading contributors to disease burden. A growing body of evidence shows that diet and lifestyle play a significant role in protecting brain health. Now, a new study suggests that dietary copper intake may be a key factor in maintaining cognitive performance as we grow older.

The study, published in Scientific Reports, found that moderate copper consumption—around 1.2 to 1.6 mg/day—is associated with improved cognitive function, particularly in areas like processing speed and executive function. However, the research also highlights the importance of balance, as excessive intake may negate the benefits.

How copper supports cognitive function

Copper is a trace mineral essential for various physiological functions. In the brain, it contributes to:

• Energy metabolism
• Neurotransmitter synthesis
• Antioxidant defense

According to Dr. Thomas M. Holland, a physician-scientist at the RUSH Institute for Healthy Aging, copper acts as a cofactor for critical enzymes, including superoxide dismutase (SOD1), which protects neurons from oxidative stress—one of the major drivers of cognitive aging and neurodegeneration.

Study design and findings

Researchers analyzed data from 2,420 participants in the NHANES (National Health and Nutrition Examination Survey) from 2011 to 2014. They measured dietary copper intake using two 24-hour dietary recalls and assessed cognitive function using four standard tools:

• Digit Symbol Substitution Test (DSST)
• Animal Fluency Test (AFT)
• CERAD subtest (Consortium to Establish a Registry for Alzheimer’s Disease)
• Global cognition Z-score

Results showed that individuals in the top quartile of copper intake scored higher across all cognitive tests, with peak cognitive benefits observed at:

• 1.63 mg/day for DSST
• 1.42 mg/day for AFT
• 1.22 mg/day for global Z-score

These findings follow a reverse L-shaped curve, meaning the cognitive benefits plateau beyond optimal intake levels, reinforcing the importance of moderation.

Risks of excess copper

While sufficient copper supports synaptic function and neuronal protection, excess intake can promote oxidative stress, disturb mineral balance, and potentially accelerate the development of neurodegenerative features like amyloid-beta plaques and tau tangles—hallmarks of Alzheimer’s disease.

Dr. Steven Allder, a consultant neurologist at Re:Cognition Health, notes that excessive copper can overwhelm the brain’s natural antioxidant systems, transforming a protective mineral into a harmful agent.

Natural sources of copper in the diet

Experts recommend obtaining copper from diverse whole-food sources rather than supplements (unless medically advised). Some of the best natural sources of copper include:

• Shellfish: Oysters, crab, and lobster
• Organ meats: Especially liver
• Plant-based options: Shiitake mushrooms, cashews, sunflower and sesame seeds, lentils, chickpeas, quinoa, oats, spinach, and kale
• Dark chocolate: 70% cocoa or higher

Elena Rolt, a registered nutritional therapist, emphasizes the importance of a varied diet to ensure balanced micronutrient intake without reaching harmful levels.

Final thoughts: promising but more research needed

While the study provides valuable insights, it is cross-sectional, meaning it identifies associations but not causation. Experts like Dr. Holland call for longitudinal or randomized controlled trials to confirm whether copper supplementation or dietary interventions can actively prevent or slow cognitive decline in at-risk populations.

Nonetheless, this research reinforces the broader scientific understanding that micronutrients—though needed in small amounts—have powerful effects on brain health and aging.

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