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Mineral ~ Copper
Essential in preventing cardiovascular disease, maintaining good skin and hair color, and promoting fertility, copper is the least discussed but third most abundant trace mineral in the body.Even so, some experts believe that many people may be marginally deficient in this important nutrient.
| COMMON USES |
WHAT IT IS |
FOUND IN HERBALIFE PRODUCTS
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- Strengthens blood vessels, bones, tendons and nerves.
- Helps maintain fertility.
- Ensures healthy hair and skin pigmentation.
- Promotes blood clotting.
| Copper, the reddish brown malleable metal commonly used in cookware and plumbing, is also found in at least 15 proteins in the human body.This mineral is available in nutritional supplement form as copper aspartate, copper citrate, and copper picolinate.Although it can be obtained from a wide variety of foods, the typical American diet is low in copper, because the foods that are the best sources, such as oysters and liver, are not eaten frequently. | |
| FORMS |
WHAT IT DOES |
SHOPPING HINTS
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| Copper is essential in the formation of collagen, a fundamental protein in bones, skin, and connective tissue.It also may help the body use its stored iron and play a role in maintaining immunity and fertility.Involved in the formation of melanin (a dark natural color found in the hair, skin, and eyes), copper promotes consistent pigmentation as well.
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- Individual copper supplements may be hard to find at the pharmacy or health-food store.Much more commonly this mineral is sold in combination with zinc.It's important to take extra copper when using zinc for longer than a month, because zinc interferes with the body's ability to absorb copper.
- Ignore the label claims that one particular form of copper is better for you than another.There is no evidence that any one form (copper aspartate, copper citrate, or copper picolinate) is better absorbed than another or otherwise preferred by the body.
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| CAUTION! |
PREVENTION |
ADDITIONAL BENEFITS
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- Reminder: If you have a medical condition, talk to your doctor before taking supplements.
| Evidence suggests that copper can be a factor in preventing high blood pressure and heart rhythm disorders (arrhythmia's).And some experts believe that it may protect tissues from damage by free radicals, helping to prevent cancer, heart disease, and other ailments.Getting enough copper may also help keep cholesterol levels low.
| Copper is necessary for the manufacture of many enzymes, especially superoxide dismutase (SOD), which appears to be one of the body's most potent antioxidants.It may also help stave off bone loss that can lead to osteoporosis. |
| HOW MUCH YOU NEED |
IF YOU GET TOO LITTLE |
IF YOU GET TOO MUCH
| | Although there is no daily RDA for copper, adults are advised to obtain 1.5 to 3 mg daily to keep the body functioning normally.
| A true copper deficiency is rare.It usually occurs only in individuals with illnesses such as Crohn's disease or celiac disease or in those with inherited conditions that inhibit copper absorption, such as albinism.Symptoms of deficiency are fatigue; heart rhythm disorders; brittle, discolored hair; high blood pressure; skeletal defects; and infertility. But even a mild deficiency may have some adverse health effects.For example, a preliminary study involving 24 men found that a diet low in copper caused a significant increase in LDL ("bad") cholesterol and a decrease in HDL ("good") cholesterol.These changes in their cholesterol profile increased the participants' risk of heart disease.
| Just 10 mg of copper taken at one time can produce nausea, muscle pain, and stomachache.Severe copper toxicity from oral copper supplements has not been noted to date.However, some people who work with pesticides containing copper have suffered liver damage, coma, and even death. |
| OTHER SOURCES |
DID YOU KNOW |
GUIDELINES FOR USE
| | Shellfish (oysters, lobsters, crabs) and organ meats (liver) are excellent sources of copper.However, if you're concerned about your cholesterol levels, there are many vegetarian foods rich in copper as well.These include legumes; whole grains, such as rye and wheat, and products made from them (bread, cereal, pasta); nuts and seeds; vegetables such as peas, artichokes, avocados, radishes, garlic, mushrooms, and potatoes; fruits such as tomatoes, bananas, and prunes; and soy products.
| You'd have to eat about 6 medium avocados to get 3 mg of copper that you need to have each day.
| It is advisable to take a supplement at the same time every day, preferably with a meal to decrease the chance of stomach irritation.
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