What if a simple trace element present in food played a role in brain aging? By analyzing data from more than 2,400 Americans aged 60 and older, researchers found a link between dietary copper intake and better cognitive performance. Their results even suggest that there is an ideal quantity to reach… without falling into excess.
Copper associated with better cognitive performance
Faced with the increase in the number of people suffering from memory problems and dementia, scientists are closely interested in nutritional factors that can protect the brain.
For this study, researchers from Hebei Medical University (China) analyzed data from 2,420 American adults aged 60 or older, from the large NHANES (National Health and Nutrition Examination Survey). They compared dietary copper intake, assessed using two 24-hour dietary recalls, with the results of several cognitive tests assessing memory, reasoning and speed of information processing.
The finding is clear: people consuming more copper obtained, on average, better scores on cognitive tests.
“Current study indicates a potential association between dietary copper intake and improved cognitive function among older US adults, particularly those with a history of stroke.”write the researchers.
An optimal quantity identified
The authors were not content to show a simple association. They also sought to determine at what level of contribution the benefits seemed to plateau.
“Dose-response analysis suggested an optimal level of copper intake, with an inflection point of approximately 1.22 milligrams per day. However, further longitudinal studies are needed to confirm these results”they specify.
In other words, increasing your copper intake seems associated with better cognitive performance… up to a certain threshold. Beyond that, profits no longer increase.
However, this study is observational and cross-sectional: it shows an association, but does not allow us to assert that a higher copper intake directly improves memory. The authors themselves emphasize that longitudinal studies are necessary to confirm these results.
Researchers also warn against the idea of supplementing without a medical reason. “Although copper is necessary for proper brain function, and deficiencies can lead to neurological disorders, excess copper can be toxic, leading to oxidative stress and neurodegeneration.
Why is copper so important for the brain?
Copper is a trace element essential for the functioning of the body. It is particularly involved in the energy production of cells, antioxidant defenses and the production of certain neurotransmitters involved in memory and learning.
The authors point out that cognitive disorders constitute a major public health issue today.
“As the world’s aging population increases, the prevalence of cognitive impairment is also increasing,” they write. “All forms of dementia, ranging from mild cognitive impairment to Alzheimer’s disease, are characterized by cognitive decline and are increasingly emerging as a major global public health challenge.”
Although copper represents only one of the many factors involved in brain health, this study reinforces the idea that a balanced diet could help preserve cognitive abilities as we age.
Where to find copper naturally?
Good news: reaching around 1.2 mg of copper per day is generally possible through a varied diet, without resorting to food supplements.
The best food sources include:
- Lentils and other legumes;
- Nuts and seeds;
- Mushrooms;
- Dark chocolate;
- Seafood, especially oysters;
- Organ meats, such as liver.
The objective is therefore not to increase the number of supplements, but to favor a diversified diet, rich in foods that are natural sources of copper.