Let's be honest, copper is not exactly the mineral everyone is talking about. But maybe it should be. While iron, magnesium and zinc tend to hog the spotlight, copper is quietly doing some seriously important work in the background. For active women especially, getting enough of this trace mineral can make a real difference to how you feel, move and recover. Here are the five benefits worth knowing about.

1. It Helps Your Body Actually Use Iron

This one is a game-changer. Copper produces an enzyme called ceruloplasmin, which converts iron into the form your body can transport through the bloodstream and use to make red blood cells.¹ No copper, no iron transport, it really is that simple.

So if you have been diligently supplementing iron but your ferritin is still stubbornly low, copper could be the missing piece. Up to 35% of active women experience some form of iron deficiency,² and copper-iron dysregulation may be quietly contributing to many of those cases. Worth checking!

2. It Powers Your Energy From the Inside Out

Feeling flat even when you are sleeping well and eating right? Copper plays a direct role in ATP production, the energy your mitochondria generate to fuel every workout and every busy day.³ Without enough copper, your cellular energy engine simply does not run as efficiently as it should.

Consider it like a mechanic keeping your engine tuned. You will not necessarily feel copper working, but you will notice when it is missing.

3. It Supports Hormonal Health

Here is the link that often gets overlooked. Copper influences the balance between oestrogen and progesterone, and high oestrogen levels. Elevated copper in the body can occur from the oral contraceptive pill, perimenopause fluctuations or oestrogen dominance.⁴ Conversely, low copper has been associated with thyroid disruption and poor adrenal resilience.

For active women navigating hormonal shifts or managing symptoms like mood changes, irregular cycles or low libido, getting copper tested alongside a full hormone panel is a smart move.

4. It Keeps Your Joints and Connective Tissue Strong

If you run, lift or train regularly, your tendons, ligaments and joints take a beating. Copper activates an enzyme called lysyl oxidase, which supports the structural proteins responsible for building and maintaining strong collagen, elastin and wound healing.³

Low copper means weaker connective tissue, which can show up as niggling injuries, poor joint stability or slower recovery from training loads. Think of copper as your body's internal scaffolding crew.

5. It Speeds Up Recovery and Fights Inflammation

Hard training creates oxidative stress — essentially, free radicals that damage cells and slow recovery. Copper activates superoxide dismutase (SOD), one of the body's most powerful antioxidant enzymes, which neutralises these free radicals before they cause lasting damage.⁵

Research in athletes has shown that trace element status, including copper, is directly associated with oxidative stress markers and recovery capacity.⁵ Less oxidative damage means less soreness, faster repair and better adaptation to training over time.

So How Much Do You Need?

The Australian RDI for copper in adult women is 1.2 mg/day,⁶ which most women can meet through a varied whole-food diet. Top sources include oysters, beef liver, cashews, sunflower seeds, dark chocolate and lentils. Our apricot bliss balls are a great copper rich snack!

If you are taking high-dose zinc (which competes with copper for absorption), supplementing iron without improvement, or on the pill, it is worth asking your practitioner to check your serum copper and ceruloplasmin levels alongside your next blood test.^1,4

Small mineral, big impact. Do not overlook it.

Benefits of nondigestible fermentable carbohydrates in sports nutrition and gut health

The fermentation of nondigestible carbohydrates leads to several health benefits:

• Enhanced Digestion: SCFAs, such as butyrate, fuel the cells lining the colon, promoting efficient nutrient absorption and a robust gut barrier.
• Balanced Microbiome: Feeding beneficial bacteria helps maintain diversity, stability and a harmonious gut environment, preventing the overgrowth of harmful microbes.
• Reduced Inflammation: SCFAs possess anti-inflammatory properties, which can alleviate symptoms of gastrointestinal disorders such as irritable bowel syndrome (IBS), affecting 30% of the Australian population.
• Reduce symptoms: Fibre can significantly reduce gastrointestinal distress, such as constipation and bloating. Athletes often subject their bodies to intense physical stress, which can inadvertently impact gut health. High-protein diets, common among athletes, may alter gut microbiota composition, leading to increased production of proteolytic metabolites. This shift can exacerbate gastrointestinal distress during exercise, potentially impairing performance and recovery. Incorporating nondigestible fermentable carbohydrates can counteract these effects by fostering a more favourable gut environment.
• Enhanced mineral absorption. Undigestible carbohydrates, such as inulin and mannitol, can improve the absorption and bioavailability of essential minerals, including magnesium, calcium, zinc and iron.

Incorporating Beneficial Carbohydrates into Your Diet

To harness the gut health benefits of nondigestible fermentable carbohydrates, consider the following dietary additions:

• Whole Grains: Oats, quinoa, and brown rice are rich in dietary fibre.
• Legumes: Chickpeas, lentils, and beans provide substantial fibre and resistant starch, supporting gut bacteria.
• Fruits and Vegetables: Bananas, asparagus, and garlic contain inulin and other prebiotic fibres. Inulin is also found in chicory root, Jerusalem artichoke, onion, leeks, burdock root, wheat and wheat bran. Mannitol is in mushrooms, cauliflower, celery, snow peas, butternut squash, sweet potato, apples, watermelon, cabbage, pumpkin, Brussels sprouts and peaches.
• Psyllium husk can be taken with water for added fibre.
• Resistant Starch-Rich Foods: Cooling cooked starchy foods like potatoes and rice increases their resistant starch content, therefore benefiting gut health.

Practical Tips

• Gradual Introduction: Slowly increase fibre intake to allow your gut to adapt, minimising potential discomfort. Research suggests that 30 grams of fibre daily is recommended to provide gut health benefits.
• Stay Hydrated: Adequate water consumption aids in the digestion and fermentation of fibres.

Symptoms can mimic other common issues such as anxiety or even menopause.

Symptoms of blood sugar dysregulation:

• Nausea
• Seeing flashes of light
• Moodiness and “hangry” relief after eating
• Negative attitude/ irritability
• Exaggeration of relatively minor problems
• Feeling emotionally flat or depression
• Lightheadedness or dizziness
• Sweating and flushes
• Sugar cravings
• Fatigue
• Heart palpitations
• Shakiness
• Paleness
• Cold/clammy skin
• Poor concentration and memory

Thyroid issues, hormonal imbalances, or high exercise demands can exaggerate these symptoms, especially with inadequate fueling in between multiple daily training sessions. There are a number of simple steps that may help stabilise blood sugar.

1. Protein is essential to blood sugar stabilisation and should be included in every meal including breakfast. Quality protein can be found in lean animal meats (kangaroo, lamb, beef, chicken) and fish. Vegetarian options include tofu, tempeh, legumes, eggs, dairy, and high-protein grains such as quinoa, buckwheat and amaranth. Vegans and vegetarians must practice protein source combinations to obtain all the essential amino acids.. For example: consume chickpeas with brown rice.

Athletes should ideally consume 1.2-1.6 grams of protein/kilogram of body weight which equates to 60-80 grams of protein for a 50kg female and 90-128 grams for an 80kg male athlete per day. It is beneficial to have 20 grams of protein with carbohydrates within 30- 60 minutes of completing a training session. A good option is a smoothie with a scoop of protein powder (pea, brown rice or whey if tolerated), a small can of tuna or 2-3 eggs.

2. Carbohydrates
Intake of low GI (Glycemic Index) carbohydrates will help keep blood sugar levels more sustained, and energy levels consistent. A high GI carbohydrate will cause a surge in blood glucose, triggering a response from the pancreas. This can contribute to the symptoms described previously.

Good sources of complex carbohydrates include porridge, Bircher muesli, brown, basmati or wild rice, barley, oats, buckwheat, quinoa, amaranth, teff, rye, sweet potato, and root vegetables with skins on. Sourdough bread, corn on the cob, bananas, fruit smoothies with protein powder, and homemade muffins using wholemeal flours such as hemp, chia or buckwheat are all good options. Consuming carbohydrates with quality fats and soluble fibre also reduces the GI of foods.

3. Magnesium
Magnesium assists with blood sugar control by supporting healthy insulin secretion.

Magnesium is abundant in amaranth (a grain), pumpkin seeds, dark chocolate and raw cocoa, wholemeal bread, quinoa, firm tofu and dark leafy vegetables. It is also found in oat bran, brown rice, cooked spinach, avocado, coconut water, kale, legumes, sesame seeds and cashews.

4. Chromium
Chromium deficiency reduces your body’s ability to use carbohydrates for energy and raises your insulin needs. Chromium may enhance the effects of insulin or support the activity of pancreatic cells that produce insulin. Chromium is found in meats, fish, poultry, wholegrains, dairy, broccoli, cheese, mushrooms, asparagus, green beans, apples, bananas, grape juice and potato.

5. Probiotics
Probiotics especially those containing more than one species of beneficial bacteria may help regulate blood sugar by influencing the way the body metabolises carbohydrates by reducing inflammation and preventing the destruction of pancreatic cells that make insulin.

Maintaining energy throughout the day

• Have regular meals throughout the day eating every 2 hours
• Consume protein at every meal. Aim to make up at least 1/3 of your meal from protein
• Stay hydrated by drinking water regularly (2-3 litres per day minimum)
• Cinnamon, nutmeg, cloves, vanilla, stevia, and ginger can all be used instead of sugar to add sweetness to food.
• Carbohydrates higher in fibre and from unprocessed sources are better
• Consume carbohydrates within 30 minutes of completing a session
• Fat reduces gastric emptying time and as a result, slows down the absorption of glucose from the meal. Consume beneficial fats with carbohydrates from raw nuts and seeds, fish, avocado and cold-pressed oils.
• Increasing the acidity of food or meals will slow gastric emptying time. A simple tip is to add vinegar dressing to salad or vegetables.
• Short-term supplementation of magnesium, chromium, probiotics or cinnamon, and other blood sugar-stabilising herbs and nutrients may be beneficial for some individuals.

Always seek help from a healthcare practitioner if your symptoms persist.

About the Author: Kate Smyth is a Sports naturopath, nutritionist and female-centric running coach. She is the founder of the Athlete Sanctuary- a holistic healthcare clinic for athletes of all levels and sporting codes. Kate has a thirst for knowledge with two bachelor’s and a master’s degree under her belt. She has been involved in sports for many decades and competed for Australia in the Commonwealth Games and Olympic Games marathons with a personal best time of 2 hours 28 minutes. For more information visit https://athletesanctuary.com.au/kate-smyth