Copper & Hormones
Copper is one of the most important minerals when it comes to our hormones and overall metabolic health. Its essential for our cellular energy production, iron regulation, enzymatic activation, and antioxidant activity. However there is a lot of confusion when it comes to understanding copper levels, bioavailability, and toxicity so I thought I’d break it down and provide insight into its role within the different seasons of womanhood.
Bioavailable Copper versus Copper Toxicity
I frequently discuss the significance of copper in hormone health. It’s not only important for overall metabolic and cellular health but also for every aspect of our hormonal landscape. However, there is a lot of conversation online regarding copper toxicity that developed a fear of copper. However, its important to note that this is often in the context of women who’ve had a history with the Copper IUD.
It’s important to understand that both low and high copper levels can be detrimental. Elevated copper levels, whether detected in blood tests or hair mineral analysis, may still be biologically unavailable for the body to utilize effectively. Consequently, symptoms of copper imbalance can manifest similarly regardless of whether copper levels are high or low. To clarify these imbalances, I’ll first explore the role of vitamin A, then discuss how copper affects us at different life stages.
Vitamin A (Retinol): Key to Copper Utilization
While copper toxicity is often emphasized, it’s essential to acknowledge that vitamin A is necessary for the body to properly utilize copper. In order for copper to be bioavailable, we need sufficient amounts of Vitamin A (retinol) in order for it to get used in the body. This happens through the production of a key protein, Ceruloplasmin, that gets made in the liver. When there is sufficient ceruloplasmin, copper gets loaded into the protein and thats how it gets used to support thyroid function, energy production, iron processing, and enzymatic activation.
Sources of Vitamin A
The best way to obtain vitamin A is through animal-based foods, as they provide retinol—much more effective than beta carotene found in plants, which requires conversion by the body (with varying efficiency). Excessive beta carotene can actually hinder this conversion. Since vitamin A is fat-soluble, it’s best absorbed with dietary fat. Here are some excellent sources of vitamin A:
Beef liver: Consuming it 1–2 times a week or supplementing with a quality beef liver product (like Perfect Supplements - ccwellness for discount) can be helpful. Just be aware that beef liver is high in copper, so if your levels are already elevated, consider sourcing vitamin A from dairy or cod liver products.
Dairy: Opt for A2 grass-fed, raw, or VAT pasteurized options if possible, as they contain a balance of fat-soluble vitamins, including A, D, E, and K.
Cod liver/cod liver oil: A concentrated source of vitamin A, making it a great choice for those needing to avoid beef liver due to copper concerns.
Hormonal Birth Control
Many associate copper toxicity solely with the copper IUD, but hormonal birth control can also elevate copper levels, especially progestin-only options. Research indicates that these contraceptives can increase serum copper levels.
While the copper IUD initially raises serum copper, levels tend to decrease over time, resulting in copper being stored in tissues. An increase in unbound copper can lead to elevated estrogen levels, contributing to inflammation and estrogen-dominant symptoms—even if blood tests show low estrogen. Rather than eliminating copper altogether, we need it in moderation. For those using hormonal birth control or the copper IUD, consider increasing vitamin A intake, reducing exposure to excess copper, and incorporating whole food vitamin C to help make stored copper available.
Prenatal and Postpartum Copper Imbalances
During pregnancy, estrogen levels rise, which also increases copper levels. This can affect mental health, contributing to anxiety and postpartum depression. Again, this is excess unbioavailable copper so retinol is another key aspect of pregnancy. Many postpartum women show high copper levels in hair mineral analysis. It’s crucial to remember that while copper rises during pregnancy due to increased estrogen, it should return to normal levels afterward. Failure to do so can negatively impact mood and mental health.
Copper is vital for pregnancy as it aids energy production and supports fetal blood vessel formation. However, excessive unbound copper - copper that can’t be used - during pregnancy has been linked to complications like preeclampsia, while insufficient copper can result in birth defects and low birth weight. Additionally, low copper may hinder egg implantation and has been shown to contribute to miscarriage.
Copper and Menopause
In menopause, decreased estrogen levels can lead to reduced ceruloplasmin production, resulting in less bioavailable copper. This change can manifest as symptoms like fatigue, sleep disturbances, and hair thinning. While the focus is often on the loss of sex hormones, addressing mineral balance is equally important.
Additionally, as menstruation ceases, women no longer shed iron regularly, which can accumulate and lead to osteoporosis. Supporting mineral balance, copper bioavailability, and donating blood can help manage excess iron and enhance overall health.