Are You Deficient in Copper paleo diet primal supplement sources-min

Are You Deficient in Copper?

Copper is an important trace dietary mineral which fulfils many important functions within the body.
Many of the proteins and enzymes that perform essential metabolic functions contain copper. It is important for the growth, development and maintenance of bone, ligaments and many organs. It also works as part of the immune system to fight infections and can neutralize free radicals – molecules with unpaired valence electrons that can cause damage to cells in the body.
Copper is a constituent of the blood pigment hemocyanin in mollusks and crustaceans, and is involved with the production of hemoglobin in vertebrates, including mammals and humans. It is also important for keeping bones, muscles, nerves and the immune system healthy.

What Does Copper Do?

Copper has several important uses within the body. One of the most important roles is in the production of bone and connective tissue. It also works with iron to help the body to produce red blood cells. People who have a deficiency can suffer from anaemia and osteoporosis.
The human body has a homeostatic mechanism that deals with copper. This attempts to give the body a continual supply of copper while eliminating excess amounts of copper. Consuming too much or too little copper can lead to health problems, so it is always best to eat the correct amount.
Are You Deficient in Copper paleo diet primal supplement sources-min

Food Sources of Copper

Like many essential minerals, copper is available through both plant and animal sources. Many of these are compatible with the paleo diet, including liver pâté, which is probably the best source with just a 12g portion of liver pâté providing 100% of your recommended daily intake. Liver pâté is an amazing super-food!
As well as being a supposed aphrodisiac, oysters are also a great source of copper. Lobster and calamari are other good seafood source of copper.
Other important sources of copper include:
·         Nuts, particularly cashew nuts
·         Sesame seeds and tahini
·         Pumpkin and squash seeds
·         Sunflower seeds
·         Prunes
·         Sun-dried tomatoes

Problems Associated with Copper Intake

Whilst copper is an essential mineral that your body needs, it is also toxic in large quantities. An inherited condition, called Wilson’s disease, can cause deposits of copper in the liver, brain and other organs. These copper deposits can lead to the development of hepatitis, kidney problems and brain disorders.
Copper deficiency can be a major problem for the human body. As it is an essential ingredient for many bodily functions, having low levels can seriously affect your health. Anemia is a common side effect, due to the reduced rate of producing red blood cells. Osteoporosis can also result from copper deficiency and problems with the immune system.
As an important dietary mineral, it is important to consume your recommended daily amount of copper.

How Much Copper Do You Really Need?

The recommended daily intake (RDI) of copper varies slightly depending on age, sex, and life stage. For most adults, the average RDI is approximately 900 micrograms per day. Pregnant and breastfeeding women require slightly more, at around 1,000 to 1,300 micrograms daily. Although the body only needs small amounts of copper, these micrograms play a significant role in everything from immune function to brain development.

Because copper is a trace mineral, the margin between too little and too much is relatively small. That’s why it’s best to rely on whole food sources that offer copper in its most bioavailable form, rather than supplements unless prescribed and monitored by a healthcare professional.

Interactions Between Copper and Other Nutrients

Copper does not work in isolation. Like many nutrients, it interacts closely with others, which can affect its absorption and utilisation in the body. For instance, copper and zinc compete for absorption in the small intestine. While both are essential, an excessive intake of zinc (particularly from supplements) can inhibit copper absorption, potentially leading to deficiency over time.

Similarly, iron and copper have a synergistic relationship. The body needs copper to help absorb and transport iron, which is why deficiencies in one can often be accompanied by deficiencies in the other. This is especially important for people who follow restrictive diets or experience frequent fatigue, low mood or poor immune function — all of which can stem from mineral imbalances.

Signs and Symptoms of Copper Deficiency

Copper deficiency is relatively rare, but it can occur, particularly in individuals who have gastrointestinal disorders (like coeliac disease or Crohn’s), who have had bariatric surgery, or who take high doses of zinc long-term. Symptoms can be subtle and are often mistaken for other conditions, which is why they can go undetected for some time.

Common signs of copper deficiency include:

  • Fatigue and weakness due to anaemia
  • Frequent infections or lowered immune resilience
  • Poor wound healing and skin health issues
  • Loss of balance or coordination
  • Premature greying of the hair
  • Brittle bones or early signs of osteoporosis

If you suspect a deficiency, it's important to consult with a qualified practitioner who can arrange appropriate testing, such as serum copper and ceruloplasmin levels.

Is Supplementation Necessary?

For most people following a balanced Paleo diet with a variety of animal proteins, nuts, seeds, and occasional shellfish or offal, copper intake should be sufficient without supplementation. However, if blood work reveals a deficiency, short-term supplementation under medical supervision may be helpful.

It’s worth noting that over-the-counter copper supplements can easily provide more than 100% of your daily needs in one dose, which is why careful monitoring is essential. Excessive copper can accumulate in the body and lead to toxicity, particularly in people with underlying conditions such as Wilson’s disease.

Environmental Copper Exposure

In addition to dietary sources, copper exposure can also come from the environment. Many homes have copper plumbing, which can leach small amounts into drinking water — especially if the water is acidic or if pipes are corroded. While this is usually within safe limits, it’s a good idea to let water run for a few seconds in the morning before drinking from the tap, especially if your plumbing is old.

Copper cookware is another source of exposure. When used without a protective lining (such as stainless steel), acidic foods like tomato sauce or citrus can leach copper into the meal. While this isn’t typically harmful in small amounts, it’s another reason why most modern copper cookware is now lined with a non-reactive metal.

Best Practices to Maintain Healthy Copper Levels

Maintaining healthy copper levels comes down to balance, variety, and choosing nutrient-dense whole foods. If you're already following a Paleo diet, you're likely including a good amount of copper-rich foods by default — especially if you eat liver, shellfish, and seeds regularly.

Here are a few simple tips to keep your copper intake on track:

  • Include a variety of nuts and seeds in your snacks or recipes (cashews, sunflower seeds, and sesame are great choices).
  • Add seafood like oysters or calamari to your meals when possible, even once or twice a month.
  • Enjoy organ meats like liver pâté — even in small amounts, they’re incredibly nutrient-dense.
  • Use dried fruits like prunes or sun-dried tomatoes in salads and sauces for a copper boost.
  • Be mindful of zinc supplementation and speak to your practitioner before taking long-term high doses.

Final Thoughts on Copper and the Paleo Diet

Copper is just one of many essential nutrients that can often be overlooked in modern diets. Thankfully, a well-rounded Paleo approach — one that includes a variety of protein sources, seafood, nuts, seeds, and occasional offal — provides a strong foundation for optimal copper intake, without the need for artificial supplementation.

Understanding the importance of trace minerals like copper is key to appreciating the role food plays in our overall health and vitality. Rather than counting grams and milligrams, the Paleo philosophy encourages you to trust in whole foods that are naturally rich in the nutrients your body needs — copper included.

Have you ever had your copper levels tested? Do you include any of the copper-rich foods mentioned in your weekly meals? Let me know in the comments below — I’d love to hear your experience.