The Importance of Copper: The Unsung Hero of Health

Copper is one of the most essential yet underrated minerals in the body. While often overshadowed by more familiar nutrients like magnesium or iron, copper plays a critical role in maintaining optimal health. From supporting energy production to balancing iron and boosting immunity, copper is a true multitasker.

Copper is integral to many biological processes. It helps your body produce energy by supporting the electron transport chain in cells. It plays a crucial role in forming hemoglobin and keeping your iron recycling system running efficiently. Copper is also necessary for creating enzymes that reduce oxidative stress, helping to protect your body from cellular damage. Additionally, it supports the production of collagen and elastin, which are vital for healthy skin, joints, and connective tissues. Copper destroys pathogens. It’s very hard for parasites, bacteria and viruses to thrive in a body with plenty of copper.

Copper is essential for managing iron in the body. Without enough bioavailable copper, iron can become "stuck" in tissues, leading to oxidative stress and inflammation. This mismanagement is often mistaken for iron deficiency, prompting unnecessary supplementation. Instead, restoring copper levels helps your body properly recycle and use the iron it already has, reducing the need for iron supplements.

Copper deficiency is less common than copper mismanagement. When copper isn’t bioavailable—meaning it’s not in a usable form—symptoms like fatigue, anemia, poor skin health, and joint pain can arise. On the other hand, excess unbound copper in the body can lead to oxidative stress, hormonal imbalances, and mental health challenges. The key is achieving a balance.

Modern diets and lifestyles often fail to provide adequate copper. Vitamin D supplements disrupt copper. Soil depletion, processed foods, and an overemphasis on iron and zinc supplements can deplete copper levels. High stress and excessive sugar consumption also hinder copper absorption and utilization.

Replenishing copper starts with your diet. Foods rich in bioavailable copper include beef liver, shellfish (like oysters and lobster), dark chocolate, and whole food vitamin C sources, such as citrus fruits and acerola cherries. However, dietary intake alone may not always be sufficient, especially if there are underlying absorption issues or other mineral imbalances.Carefully chosen supplements can help fill the gap.