Balance is the key with copper

Copper helps the body use iron and sugar and promotes bone growth. The essential mineral -- found in nuts, legumes, organ meats, shellfish, beans and whole grains -- is easy to obtain with a healthful diet. Because the body needs only small amounts, copper deficiency is rare, but when it does occur it can lower immunity and lead to anemia, osteoporosis, arthritis and heart disease.

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Uses: Copper supplements are taken to improve bone and tissue health and for their potential antioxidant powers.

Dose: Recommended intakes range from 1.5 milligrams to 3 milligrams a day for adults. Children need 1 milligram or less for good health. Copper is often found in multi-ingredient supplements; alone it’s usually sold in 1- to 2-milligram capsules or pills.

Precautions: Pregnant women and people with liver or kidney failure should check with doctors before taking copper supplements. In amounts of several grams or more the mineral is toxic, especially to children. Overdoses can lead to vomiting, diarrhea, coma or death.

Research: Lab studies show that copper may have antioxidant properties, though these have yet to be confirmed. Some animal experiments indicate that copper could help ward off cancer and treat for arthritis. Evidence from a few human studies suggest that copper bracelets may provide relief from arthritis pain in some people.

Dietary supplement makers are not required by the U.S. government to demonstrate that their products are safe or effective. Ask your healthcare provider for advice on selecting a brand.

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-- Elena Conis