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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.

Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Do You Get Enough Iron in Your Paleo Diet?

Have you had your iron levels checked? Women especially need to be careful to ensure their diet contains sufficient levels, as deficiency can be dangerous.

What Does Iron Do?

As part of hemoglobin, iron plays an important role in the transport of oxygen around the body from the lungs to the other organs. It is also part of the process to produce new blood cells within the body and helps to remove carbon dioxide from the organs.

As well as these important functions, it helps to convert blood sugar to energy and is essential for the production of enzymes within the digestive system. Iron also plays an important role in the immune system and the recovery process after illness or strenuous exercise.

Food Sources of Iron

Most red meats are very good sources of iron particularly beef and lamb. However, the best meat to boost your supply is liver. A 100g serving of liver will provide over 100% of your recommended daily amount of the important dietary nutrient.

Mollusks are another great source of iron, with even higher concentrations than liver. You have a choice of several tasty mollusks, including:

  • Clams
  • Mussels
  • Oysters
  • Shrimp
  • Cuttlefish
  • Octopus
  • Do You Get Enough Iron In Your paleo diet primal sources deficiency supplement symptoms-min

Animals are not the only good sources of iron. Plenty of dark leafy vegetables contain good quantities of this important element. Spinach is the best, with 100g providing 20% of your daily value. Swiss chard, turnip greens and kale are other vegetables that can help to boost your iron levels.

Another source that is easy to overlook is dark chocolate. Nuts and pumpkin seeds are also great sources of iron, and make tasty snacks. You can use these to beat your chocolate cravings!

Problems Associated with Iron Intake

One of the main symptoms of iron deficiency is anaemia. This occurs when the stores of iron in the body deplete and it is no longer possible to maintain haemoglobin levels in the blood. This particularly affects children and pre-menopausal women. The common symptoms of anaemia include:

  • Fatigue
  • Dizziness
  • Pallor
  • Hair loss
  • Irritability
  • Weakness

In extreme cases, deficiency can be fatal so it is important to ensure you consume sufficient quantities of this essential nutrient. Usually though, an increase in iron intake will restore your iron levels to normal.

Iron overdose is also potentially fatal, and often the first symptoms are stomach ulcers, followed by nausea and vomiting. The pain can then abate before the iron passes into the internal organs, particularly the brain and liver.

Iron is an extremely important nutrient that plays an important role within your body. Avoid the risk of anaemia and deficiency by making sure you eat plenty of the great iron-rich foods. This will keep your body in top shape and you will certainly feel better for it.

How Iron Absorption Works

Understanding how your body absorbs iron is crucial for making the most of the iron-rich foods in your diet. There are two types of iron: haem iron, which comes from animal products, and non-haem iron, which is found in plant-based sources. Haem iron is far more easily absorbed by the body, which is why meat sources are generally more effective in boosting your iron levels.

However, certain food pairings can enhance or inhibit the absorption of iron. For example, consuming foods rich in vitamin C alongside iron-rich foods can significantly increase non-haem iron absorption. A squeeze of lemon juice over sautéed spinach or a side of capsicum with your steak can make a noticeable difference. Conversely, tannins found in tea and coffee, calcium in dairy, and phytates in some grains can inhibit absorption if consumed at the same time as iron-rich meals.

Signs Your Iron May Be Low

In addition to clinical symptoms like fatigue and pallor, there are other subtle signs that your iron levels might be less than optimal. These include:

  • Shortness of breath during mild activity
  • Cold hands and feet
  • Frequent headaches
  • Restless legs, particularly at night
  • Brittle nails or spoon-shaped nails
  • Cravings for non-food items like ice or dirt (a condition known as pica)

If you’re noticing any of these signs, it might be time to request a blood test from your GP. In Australia, a basic iron study is often bulk-billed, making it easy to stay on top of your health without added costs.

Who is Most at Risk of Iron Deficiency?

While anyone can become iron deficient, certain groups are more vulnerable:

  • Women of childbearing age – due to monthly blood loss from menstruation
  • Pregnant women – who have increased iron needs to support the growing baby
  • Vegetarians and vegans – as plant-based diets may not include enough highly bioavailable iron
  • Athletes – especially long-distance runners, due to increased red blood cell turnover
  • People with gastrointestinal conditions – such as Coeliac disease or IBS, which can affect nutrient absorption

Understanding your personal risk factors can help you make better dietary and lifestyle choices to support your iron levels.

Supplements: When Food Isn’t Enough

While getting nutrients through whole foods is generally preferred, there are situations where iron supplementation is necessary. This should only be done under medical supervision, as iron supplements can be harsh on the digestive system and may cause constipation or nausea.

Iron supplements are typically prescribed in the form of ferrous sulfate, ferrous gluconate, or ferrous fumarate. Some people may respond better to one type over another, so it’s worth discussing options with your healthcare provider. If you’re Paleo and already eating plenty of meat and leafy greens, supplements may not be necessary—but it’s always best to check with a professional if you have any concerns.

Boosting Iron Naturally

If you want to keep things as natural as possible, here are some easy ways to get more iron into your everyday Paleo meals:

  • Add sautéed chicken liver to minced meat dishes or pâté to your lunchbox
  • Top salads with grilled lamb or beef strips, sunflower seeds, and lemon dressing
  • Snack on a small piece of dark chocolate (minimum 70% cacao) and a handful of raw pumpkin seeds
  • Include more iron-rich leafy greens like kale and beet greens in your daily meals
  • Use cast iron cookware, which can slightly increase the iron content of your meals

These simple swaps and additions can make a big difference to your overall iron intake without needing to overhaul your diet.

Getting Your Iron Levels Tested in Australia

If you’re unsure where you stand, it’s worth booking in with your GP for a simple blood test. A full iron study will usually include serum iron, transferrin saturation, ferritin, and total iron-binding capacity. Ferritin is often the most telling marker, as it reflects stored iron in the body.

Make sure you request a copy of your results and discuss them thoroughly. If your levels are borderline, you might be able to correct them with dietary changes alone. If they’re low, your doctor will talk you through your options, which could include supplements or further investigation into underlying causes.

Don’t Ignore Your Iron

Low iron isn’t just about tiredness. It can affect your ability to concentrate, your immune function, and even your mood. And for women, in particular, managing iron levels can be a key part of managing hormonal balance and energy throughout the menstrual cycle.

As part of a Paleo lifestyle, it’s easy to eat well and meet your nutritional needs—especially with the emphasis on real food, quality protein, and nutrient-dense vegetables. But even the best diets can fall short if you don’t listen to your body. If you’re feeling “off” or just not as energised as usual, consider whether iron could be a piece of the puzzle.

Have you ever had your levels checked? How were they?

Paleo Diet Primal Chromium Levels Mineral Supplement deficiency overdose-min

How Are Your Chromium Levels?

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Chromium is an important mineral that you've probably not paid much attention to, but with its links to glucose – it’s crucial.

What Does Chromium Do?

The main use within your body is to help metabolise fats and carbohydrates in the digestive system. It boosts fatty acid and cholesterol synthesis, which are vital for healthy brain function. Chromium is also involved in the metabolism of insulin, and scientists have found links between low levels of chromium in the blood and type 2 diabetes. Low levels of chromium are also associated with several factors for cardiovascular disease.

People with chromium deficiency have limited glucose tolerance, and you often find it in people with type 2 diabetes. This is particularly common in older people or infants with protein-calorie malfunction. Supplements can help to manage these conditions, but they are not a substitute for other forms of treatment.

Fortunately, it is difficult to overdose in chromium due to the low absorption and high excretion rates.

Paleo Diet Primal Chromium Levels Mineral Supplement deficiency overdose-min

Food Sources of Chromium

Out of all the different sources of chromium, the best is undoubtedly brewer’s yeast. However, foods made from yeast, such as vegemite and marmite, are very processed – and not exactly Paleo!

Many meats are also good sources of chromium, particularly chicken and beef, as well as eggs. Liver also has high concentrations – another reason to get more offal into your diet!

Certain fruit and vegetables are also high in chromium. These include:

  • Green capsicum (bell peppers)
  • Black peppers
  • Apples
  • Bananas
  • Grapes
  • Broccoli
  • Spinach

In general, foods that have high concentrations of simple sugars, such as sucrose and fructose, are usually low in chromium.

Problems with Chromium Intake

As low chromium levels link to diabetes, it is important for any diabetics following the paleo diet to ensure they have a sufficiently high intake. If you are concerned about your chromium intake, you can improve the absorption rate on the body by consuming vitamin C and vitamin B3 (niacin). High consumption of simple sugars will increase the excretion rate from the body – so it’s great that a Paleo diet is naturally low in sugars.

Infection, exercise and stress can all reduce levels of chromium in the body and potentially lead to deficiency. When this happens, the body is unable to use glucose efficiently to meet all its energy requirements and more glucose is required.

How Chromium Supports Weight Management and Energy

Chromium plays a subtle yet important role in maintaining energy levels and body composition, especially if you follow a nutrient-dense lifestyle like Paleo. By assisting insulin in moving glucose from the bloodstream into cells, chromium helps to stabilise blood sugar levels. This stabilisation can prevent the dramatic spikes and crashes in energy that are common when your diet is high in refined carbs.

Balanced blood sugar levels also mean fewer sugar cravings, which can lead to more consistent appetite regulation. If you’ve ever noticed feeling ravenous soon after eating, especially meals heavy in carbohydrates, inadequate chromium intake could be a contributing factor. Although it’s not a magic bullet for weight loss, ensuring optimal chromium levels can support better metabolic function, making it easier to maintain a healthy weight and energy balance.

Chromium’s Role in Mood and Brain Function

There’s emerging research linking chromium to mood regulation and mental health. Some studies have explored its impact on depressive symptoms, suggesting that chromium supplementation may help improve mood in people with atypical depression or insulin resistance-related depression. This effect could be due to the mineral’s involvement in serotonin and norepinephrine activity, both of which are key neurotransmitters that influence mood and emotional well-being.

On a practical level, this means that ensuring adequate chromium intake might not only help you physically but also emotionally. If you’re prone to mood swings or struggle with stress, fatigue or anxiety, checking in on your micronutrient intake — including chromium — could be worthwhile.

Is Chromium Supplementation Necessary?

For most people eating a whole food, Paleo-style diet, it’s entirely possible to meet your chromium needs through food. However, there are a few exceptions where supplementation might be worth discussing with a healthcare professional. People at higher risk of deficiency include:

  • Those with blood sugar dysregulation or diagnosed type 2 diabetes
  • Older adults, especially those with a limited diet
  • Individuals with high levels of physical stress or chronic illness
  • Those consuming a very restricted diet without variety

If you’re considering supplements, it’s essential to choose a high-quality form such as chromium picolinate, which is often better absorbed than other types. But again, always check with a qualified practitioner before adding any new supplement — particularly if you are on medication or managing a chronic health condition.

Why Chromium Matters for Paleo Athletes

Active individuals and athletes following a Paleo lifestyle may benefit even more from paying attention to chromium. Since high-intensity exercise can deplete chromium stores, replenishing them through food becomes crucial. Chromium supports better recovery by ensuring your muscles have access to the glucose they need post-workout.

Combining chromium-rich foods with adequate protein and healthy fats post-exercise can help optimise muscle repair, reduce fatigue and maintain stable energy throughout the day. If you’re regularly strength training or engaging in endurance sports, this trace mineral deserves a place in your post-workout nutrition strategy.

Cooking Tips to Maximise Chromium Intake

To make the most of the chromium in your diet, consider how you prepare your meals. Chromium is water-soluble, which means it can leach into cooking water and be lost if you boil vegetables for long periods. Instead, opt for quick-steaming, sautéing or roasting vegetables like broccoli and green capsicum to retain more of their trace mineral content.

Here are a few simple, Paleo-friendly ideas to include more chromium-rich foods in your meals:

  • Beef stir-fry: Toss strips of grass-fed beef with green capsicum, garlic and black pepper in coconut oil for a simple mid-week dinner.
  • Roasted broccoli and garlic: A great side dish that’s rich in both chromium and sulphur-based compounds to support detox.
  • Liver pâté: Serve with raw veggie sticks or paleo seed crackers to make the most of this mineral powerhouse.
  • Banana and almond butter snack: A satisfying combo of natural sugars, healthy fats and a chromium boost.

How Lifestyle Impacts Chromium Status

While food is your first line of defence, lifestyle habits can also influence how well your body retains and uses chromium. Chronic stress is one of the most overlooked factors that can deplete your chromium levels. Stress triggers the release of cortisol, which increases blood sugar and leads to higher chromium excretion via the urine.

Additionally, diets high in processed foods and refined sugars place extra demand on chromium because the mineral is used up in the process of metabolising sugar. The more sugar you eat, the more chromium you need — and unfortunately, the less of it you’re likely to be getting from nutrient-poor food sources.

Tracking Your Micronutrient Health

If you’ve never had your micronutrient levels tested, it might be time to check in. While chromium testing isn’t routinely offered in standard blood panels, some functional medicine practitioners offer more advanced testing to assess your overall mineral balance. This can help you identify subtle deficiencies before they become more serious issues.

Another great strategy is to track your meals over a week or two using a food diary or nutrient tracker to assess how varied and mineral-rich your diet really is. Even if you eat whole foods most of the time, it’s easy to fall into repetitive patterns that may overlook certain micronutrients.

Final Thoughts

While it may not get the same attention as magnesium or zinc, chromium is undeniably important for anyone wanting to support blood sugar stability, metabolism, brain health and long-term wellbeing. The good news? If you’re already following a real food, low sugar, Paleo-based lifestyle, you’re likely getting a solid foundation of chromium in your diet.

Keep prioritising variety in your meals, include chromium-rich foods regularly, and stay mindful of stress and sugar intake. Small, consistent dietary tweaks often lead to the biggest gains in health over time.

Have you ever had your blood levels tested?