Copper: The Unsung Hero in Stress Management

Let’s continue our series on how minerals impact our ability to cope with stress by shining a light on an unsung hero: copper. Often overlooked, copper is a powerhouse for your body. It plays a crucial role in controlling oxidative stress and producing energy—both of which help you handle life’s daily challenges. So, let’s dive into how copper works to keep you balanced, energized, and resilient.

Quick Refresher on Oxidative Stress:
Oxidative stress is like the “exhaust” created by your body’s normal processes. It’s similar to what happens when you cut an apple and it turns brown—the damage is caused by unstable molecules called "free radicals."

In your body, oxidative stress becomes harmful when there are too many free radicals and not enough antioxidants to neutralize them. This imbalance can cause your cells to “rust,” making you feel tired, sluggish, and less able to cope with stress.

By maintaining healthy copper levels, you can help your body manage oxidative stress more effectively, supporting your energy and stress resilience. Let’s take a closer look at how!

Copper’s Role in the Body

Copper plays a pivotal role in multiple systems that help your body function smoothly, particularly when you’re under stress. Here’s what copper does:

Neutralizes Oxidative Stress:
Copper is a cofactor for key enzymes like superoxide dismutase (SOD), which neutralizes harmful free radicals. This helps reduce oxidative stress, a major contributor to cellular damage during periods of chronic stress.

Supports Energy Production:
Copper activates cytochrome c oxidase, an enzyme in mitochondria that converts oxygen into water, releasing ATP (your body’s energy currency) in the process. Without copper, this energy production system grinds to a halt.

Recycles Iron:
Copper-dependent enzymes like ceruloplasmin ensure that iron is properly stored and recycled. This prevents iron from accumulating in tissues and contributing to oxidative stress, a common issue during chronic stress.

digestive system drawing overlayed on woman's body

What Happens When Copper Is Dysregulated?

Stress and modern lifestyles often lead to copper dysregulation, where copper becomes either unavailable for use or imbalanced in the body. When copper is unavailable, oxidative stress rises, energy production falters, and your body’s ability to handle stress diminishes. Here’s how this happens:

Depletion of copper: Chronic stress increases the demand for copper-dependent enzymes, depleting available copper stores.

High Iron Levels: Excess iron disrupts copper’s ability to function properly, leading to oxidative damage.

Let's talk about Iron Levels in the Body

When there’s too much iron in your body, it can throw off the balance of other important minerals—especially copper. Copper's job is to help your cells use oxygen to make energy and to neutralize "free radicals" (the unstable molecules that cause damage). But when iron levels are too high, it interferes with copper's ability to do its job.

Think of it like this: copper is like a firefighter, keeping small fires (oxidative stress) under control. But when there's too much iron, it’s like dumping fuel on the fire. Copper gets overwhelmed and can’t put the fire out, leading to more oxidative damage in your cells. This damage makes you feel tired, stressed, and less able to bounce back from challenges. Keeping iron levels in check helps copper work properly, keeping your energy steady and your body resilient.

Signs of Copper Dysregulation

Copper dysregulation can manifest in various ways, including:

Fatigue and low energy
Increased susceptibility to infections
Chronic inflammation or joint pain
Difficulty managing stress or heightened emotional reactivity

How to Support Copper and Manage Stress

Supporting your body’s stress capacity starts with balancing your copper levels. Here’s how you can do it:

1. Eat Copper-Rich Foods:

Incorporate these nutrient-dense options into your meals:

Liver
Oysters
Spirulina (a powdered food supplement made from blue-green algae)
Shiitake mushrooms
Nuts and seeds
Lobster
Leafy greens like spinach, kale, and Swiss chard

2. Avoid Excess Synthetic Iron:

Reduce intake of iron-fortified foods (such as most commercial cereals and breads).
Avoid unnecessary iron supplements, as they can interfere with copper regulation.

3. Eat Whole Food Sources of Vitamin C:

Whole food sources of vitamin C help your body use copper effectively and support your antioxidant defenses. Include foods like:

Green and red peppers
Citrus fruits
Papaya
Guava
Broccoli
Spinach
Strawberries

4. Consider Beef Liver Supplements:

If eating liver isn’t an option, beef liver capsules are an excellent alternative for getting bioavailable copper and other essential nutrients.

Recommended Reading:

If you’re interested in learning more about the connection between copper, stress, and energy, I highly recommend Cu-RE Your Fatigue: The Root Cause and How to Fix It On Your Own by Morley Robbins. [Link]

Why Copper Is the Unsung Hero

Copper’s ability to regulate oxidative stress, fuel energy production, and maintain mineral balance makes it a key player in stress management. Yet, it’s often overlooked in favor of more popular nutrients like magnesium. Recognizing and supporting your body’s need for copper can be a game-changer on your journey to better health.

What’s even more amazing? The minerals that support a healthy stress response—like copper—are found in the foods nature has provided for us. How incredible is that? From leafy greens to seafood, there’s an abundance of nutrient-rich options available to nourish your body and help you thrive.

Nature truly has everything we need to support resilience and balance—it’s just up to us to embrace it!

Balancing your copper intake can make a significant difference in your stress resilience and overall well-being. Small, intentional steps lead to big changes!

What’s Next?

In the next blog, we’ll explore “Magnesium and the Art of Stress Resilience” and dive into why this mineral is critical for calming the nervous system and buffering stress. Stay tuned to learn about the next mineral in the Stress and Minerals series. I hope you found this interesting.