Minerals do not work alone. They behave like a team, or a family, where each member affects the others. Zinc and copper are a classic example: both are essential trace minerals, and they compete for absorption in the gut, so too much zinc, usually from long-term high-dose supplements, can lead to copper deficiency. Copper, in turn, helps the body use iron, so low copper can show up as anemia. Zinc supports immune function, skin, taste and wound healing. Copper helps make energy, connective tissue and brain chemicals. The wise path is balance, which for most people starts with a varied diet of whole foods.
In the body, as in the spirit, harmony matters more than any single star.
A gentle note: This teaching shares traditional wisdom, spiritual practice and research for gentle self-care. It is not medical advice and is not meant to diagnose or treat anything. Please check with a trusted practitioner before changing your diet, fasting or trying a cleanse, especially if you are pregnant, nursing, taking medication or living with a health condition.
How much do we need?
According to the US National Institutes of Health:
Zinc
- Men: 11 mg a day
- Women: 8 mg a day
- Pregnancy: 11 mg. Breastfeeding: 12 mg
- Upper limit for adults: 40 mg a day
Copper
- Adults: 900 micrograms (mcg) a day
- Pregnancy: 1,000 mcg. Breastfeeding: 1,300 mcg
- Upper limit for adults: 10,000 mcg (10 mg) a day
The mineral team
- Zinc and copper share pathways in the gut. Large doses of zinc trigger a protein that traps copper, lowering its absorption.
- Copper and iron: copper-containing enzymes help move iron through the body. Low copper can cause anemia even when iron intake is fine. Read more in Iron Deficiency.
- Iron and zinc: high-dose iron supplements taken together with zinc may reduce zinc absorption.
- Magnesium and calcium also interact with many minerals. See Magnesium.
Food sources of zinc
- Oysters, 3 oz: by far the richest source, often more than 30 mg
- Beef, 3 oz: about 4 to 5 mg
- Crab and lobster, 3 oz: about 3 to 6 mg
- Pumpkin seeds, 1 oz: about 2 mg
- Chickpeas, lentils and beans, ½ cup: about 1 to 1.5 mg
- Yogurt, cashews, oats and eggs add smaller amounts
Plant foods contain phytates that reduce zinc absorption. Soaking, sprouting and fermenting help.
Food sources of copper
- Beef liver, 3 oz: over 12,000 mcg, very high, so enjoy it only occasionally
- Oysters, 3 oz: several thousand mcg
- Shiitake mushrooms, cooked, ½ cup: about 650 mcg
- Cashews, 1 oz: about 600 mcg
- Sunflower seeds, ¼ cup: about 600 mcg
- Dark chocolate, 1 oz: about 500 mcg
- Lentils, chickpeas and whole grains add more
Gentle balance tips
- Eat a variety of seeds, nuts, beans, whole grains, seafood or meat if you eat it, and mushrooms.
- Be cautious with long-term zinc supplements, especially above the upper limit. Many cold remedies and "immune" products contain zinc.
- Do not self-prescribe copper. Both deficiency and excess cause problems.
- Ask for testing if you suspect an imbalance, rather than guessing.
A spiritual reflection
In alchemy, copper belongs to Venus, the planet of love and harmony. It is a fitting symbol for a mineral whose story is all about balance. Learn more in The 7 Planetary Metals and Their Energies.
Supplements can interact with medicines and with each other. Please talk with a trusted practitioner before taking zinc, copper or iron supplements, especially at high doses or for long periods.
A sound companion for this practice
Turning In by Nadja Lind offers two ambient meditations, Ho'oponopono and Thunderbird, built on slow drumbeats and nature sounds with binaural frequencies underneath. They are designed to ease you into deep relaxation and deeper breathing.
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Continue the Minerals Series with Why Your Body Needs Salt and Iodine.
Part of The Minerals Series
- Why Your Body Needs Salt: Unrefined Salt, Minerals and the Crystalline Body
- Iodine: Why Your Thyroid and Immune System Need It
- Iron Deficiency: Signs, Causes and the Best Food Sources
- Eat Your Water: Structured Water, H3O2 and the Water Inside Fruit
- Magnesium: The Calming Mineral Most People Overlook
- Copper, Zinc and the Mineral Balance (you are here)
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