Copper
Supports iron metabolism, energy production and antioxidant defence.
Why it matters
Copper is an essential trace mineral involved in energy production, iron metabolism, antioxidant defence, and the formation of connective tissue. It is a component of several key enzymes including cytochrome c oxidase (involved in ATP synthesis) and superoxide dismutase (an antioxidant enzyme).
For endurance athletes
Copper is needed for the conversion of iron into a usable form for haemoglobin making it indirectly important for oxygen delivery. Athletes with high iron supplementation may inadvertently suppress copper absorption, so balance matters. Deficiency is uncommon but can impair energy production and immune function.
Signs of deficiency
- ·Fatigue and weakness
- ·Frequent infections
- ·Iron-deficiency anaemia unresponsive to iron treatment
- ·Pale skin
Best food sources
- ·Shellfish (oysters, lobster)
- ·Nuts and seeds
- ·Liver and organ meats
- ·Dark chocolate
- ·Legumes
Track Copper automatically
MOVE logs micronutrients from every food you eat and shows sport-specific context alongside your numbers.