Copper-rich diets can boost cognitive performance by up to 25% in older adults. Digest
Copper plays a vital role in maintaining brain health; however, either excessive or insufficient intake can be detrimental. As people age, maintaining the right balance of copper may help prevent memory loss and other signs of cognitive decline. A recent study found that older adults with the highest copper intake scored up to 25% higher on cognitive tests than those with the lowest intake.
Researchers analyzed data from more than 2,40 adults aged 60 and older who participated in the 2011-2014 National Health and Nutrition Examination Survey. They determined each participant's copper intake using two detailed 24-hour diet recalls and evaluated cognitive function with four standard tests, including a global cognition score. The analysis considered factors such as age, sex, education, income, stroke history, and other relevant health and lifestyle factors.
People who consumed the most copper—more than about 1.6 milligrams per day—performed better on most cognitive tests than those who consumed the least, scoring 3.8 points higher on a test of processing speed and attention, 1.2 points higher on a verbal fluency test, and 0.2 points higher overall on the global cognition score. The association was particularly robust in people who had previously experienced a stroke. However, the benefits appeared to level off at around 1.2 to 1.6 milligrams of copper per day, suggesting that more is not always better.
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Copper is present in various foods, such as nuts and seeds, whole grains, dark chocolate, shellfish, and organ meats. A small handful of cashews, half a cup of cooked lentils, or a medium baked potato with skin can each supply roughly a third to half of the ideal 1.6 milligrams per day.
These findings indicate that consuming enough copper through diet may help maintain brain health in older adults, particularly those at greater risk of cognitive decline. Many other nutrients support brain health, including omega-3 fatty acids. Learn more in our overview article.