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.

The term ‘biotic’ is derived from the Greek word biōtikós, meaning ‘pertaining to life’, and refers to the ecosystem made up of living organisms and their environment.

Postbiotics is a relatively new term in the ‘-biotics’ field. Postbiotics, are bioactive compounds produced by non-living microorganisms during a fermentation process.

Probiotics - the beneficial or friendly bacteria

Probiotics are found in yoghurts, and fermented foods such as miso, tempeh, kimchi, kefir, sauerkraut and kombucha. Strains like Lactobacillus and Bifidobacterium are frequently found in these foods and supplements. Probiotics are live microorganisms, and have specific health benefits when consumed in adequate amounts. Australians have a growing awareness of gut health’s importance in health, with 29% of adults consuming probiotic-rich foods and supplements regularly (Roy Morgan).  

Probiotics assist with neurotransmitter production (gamma-aminobutyric acid (GABA), serotonin, dopamine, and norepinephrine) used by our brain for sleep, mood, motivation, concentration and behaviour.  Probiotics have been shown to improve digestion, digestive tract barrier function, mineral absorption, energy metabolism and satiety. They can also be useful when reducing the risk of intestinal infections.

Prebiotics: Fuel for Your Gut Microbiome

If probiotics are the friendly bacteria, prebiotics are their food. These non-digestible fibers nourish beneficial bacteria in your gut, helping them thrive. Think of prebiotics as the foundation for a healthy microbiome. Foods rich in prebiotics include bananas, garlic, onions, asparagus, and whole grains.  Since gut health plays a crucial role in nutrient absorption—including iron—incorporating iron-rich foods can further support overall well-being. Try adding iron-rich snacks and recipes like the ones we prepared for you in our Iron Rich Snacks e-recipe book to nourish both your gut and your body.

Synbiotics: The Perfect Pair

Synbiotics combine probiotics and prebiotics into a single product, creating a synergistic effect that enhances gut health. For example, a yoghurt fortified with inulin (a prebiotic fibre) is a classic synbiotic food. These products deliver beneficial bacteria and the nourishment they need to thrive, offering a one-two punch for your digestive system.

Postbiotics: The Byproducts of Gut Health

Postbiotics are the bioactive compounds produced when probiotics consume prebiotics. These byproducts, such as short-chain fatty acids, enzymes, and peptides, reduce inflammation, support immune function, and improve gut barrier integrity. They provide beneficial solutions for conditions like irritable bowel syndrome (IBS) and metabolic disorders.

Unlike probiotics, postbiotics are not live organisms, making them more stable and easier to incorporate into supplements and functional foods. They offer similar health benefits to probiotics without the challenges of keeping live bacteria viable.

Why Gut Health Matters

A balanced gut microbiome doesn’t just affect digestion; it influences mental health, immunity, hormones, and even athletic performance. 

By embracing gut health, you’re not just supporting your digestive system; you’re nurturing a foundation for overall well-being.

Whether you’re an athlete seeking peak performance or someone aiming for better health, your gut deserves attention. Start small, stay consistent, and let us show you how these simple changes can transform your life from the inside out

If you’re training hard, but don’t feel like you’re improving your athletic performance, then enriching your gut health through choosing the best probiotics to complement your gut microbiome could be the missing ingredient.

What are probiotics?
Probiotics are live microorganisms, mainly bacteria, and yeasts, that naturally reside in your gut (microbiome) and convey a health benefit. Your microbiome typically contains over 1000 different organisms, both beneficial and pathogenic.

Because a healthy gut microbiome strengthens your immune system and enhances your recovery from fatigue and overtraining, taking care of your gastrointestinal system is vital. This will enhance your general health and help to improve your athletic performance.

We consume probiotics via gut-friendly fermented foods such as yogurt, kefir, kimchi, kombucha, and sauerkraut, and commercially produced supplements.

Probiotics shouldn’t be confused with prebiotics. Prebiotics are carbohydrates and fibres such as inulin and other fructo-oligosaccharides found in foods like artichoke, bananas, and asparagus. The microorganisms in your gastrointestinal tract use prebiotics as fuel.

Supplements called ‘synbiotics’ contain both prebiotic molecules and probiotic organisms.² Synbiotics offer a dual-action strategy for even greater health benefits. A diet rich in pre and probiotic foods support your gut to develop a robust immunity.

Understanding probiotics for runners

As the popularity of ‘gut health’ supplements for athletes increases, a basic knowledge of the assortment of beneficial probiotics in your supplement is helpful.

Probiotics are classified by their unique microorganism strain, which includes the genus, species, subspecies (if applicable), and an alphanumeric strain designation.

The seven core probiotic genera are Lactobacillus, Bifidobacterium, Saccharomyces, Streptococcus, Bacillus, Enterococcus, and Escherichia.

Lactobaccillus rhamnosus, Lactobaccillus acidophilus, and Saccharomyces boulardii are common commercially produced probiotic and yeast species. This ‘probiotic tree’ diagram highlights several commercially available probiotic strains.

Research on specific probiotic strains has expanded our knowledge of the health benefits and targeted treatments of probiotics for athletes. However, probiotic supplementation may not be appropriate or necessary for all athletes.

Probiotics for Runners

Certain probiotic species impart significant anti-inflammatory effects within your gut. In particular, Lactobacillus strains produce lactate, which is then converted into short-chain fatty acids by your gut bacteria. Butyrate is a pivotal short-chain fatty acid for intestinal homeostasis due to its anti-inflammatory properties and beneficial effects on intestinal cells, gut barrier function, and permeability.

Over thirty years of research supports the widespread use of Lactobacillus rhamnosus GG (LGG) for common gut-related issues such as diarrhoea, antibiotic use, infections, e.g., Clostridium, irritable bowel syndrome, inflammatory bowel disease, respiratory tract infections, and allergies in athletes.

Studies also show certain probiotics can improve vitamin D levels in athletes.

LGG along with L. acidophilus, and B. bifidum improve exercise-induced gastrointestinal symptoms. In fact, almost 60%of runners and endurance athletes who train intensely experience gut microbiome upsets and unwanted symptoms. Probiotics offer relief by supporting immune function and intestinal cell proliferation and function, as well as shortening the duration of gastrointestinal symptoms.⁵

Probiotic strains interact favourably with other probiotic species in the microbiome to improve the overall balance and composition of beneficial bacteria in your gut. For example, Lactobacillus fermentum (PCC) can increase the Lactobacillus genus seven-fold after 11 weeks of supplementation.

Probiotic supplements can help regulate blood sugar levels and maintain energy for training and performance. Also, yeast probiotics such as Saccharomyces cerevisiae are widely used to suppress the overgrowth of Candida or thrush fungal infections.

Lastly, new research demonstrates that probiotics can enhance sports performance. Runners taking Bifidobacterium longum (OLP-01) for five weeks significantly increased their running distance in a timed test. Bifidobacterium longum (OLP-01) also provided other health benefits such as increasing the abundance of gut microbiota in the runners.

There are a few final points to keep in mind before you add probiotics to your diet.

First, the quality of your probiotic supplement may vary significantly. Be careful about your choices as the label "probiotic" doesn't necessarily mean this option will be suitable for your microbiome.

Second, a probiotic combination or an inappropriate supplementation duration may exacerbate unwanted symptoms in some situations. Therefore, it’s vital to consume high-quality, well-characterised live probiotics that deliver a therapeutic dose over an effective length of time.

Finally, the best probiotics for endurance athletes are selected case by case to improve your performance, recovery, immune and gut health. Be sure to seek professional advice for the most suitable probiotic therapy for your training and health circumstances.

Unsure if a probiotic supplement could help you?
Speak with Athlete Sanctuary’s sports naturopath and nutritionist about your health and sports performance goals today.

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

References

1. Hill C, Guarner F, Reid G, Gibson GR, Merenstein DJ, Pot B, et al. The International Scientific Association for Probiotics and Prebiotics consensus statement on the scope and appropriate use of the term probiotic. Nat Rev Gastroenterol Hepatol 2014;11:506-14.
2. World Gastroenterology Organisation. Probiotics and prebiotics. 2017.
3. Capurso, L. (2019). Thirty years of Lactobacillus rhamnosus GG: a review. Journal of Clinical Gastroenterology, 53, S1-S41. doi: 10.1097/MCG.0000000000001170
4. Leite, G. S., Student, A. S. R. M., West, N. P., & Lancha Jr, A. H. (2019). Probiotics and sports: A new magic bullet? Nutrition, 60, 152-160. https://doi.org/10.1016/j.nut.2018.09.023
5. Salarkia, N., Ghadamli, L., Zaeri, F., & Rad, L. S. (2013). Effects of probiotic yogurt on performance, respiratory and digestive systems of young adult female endurance swimmers: a randomized controlled trial. Medical Journal of the Islamic Republic of Iran, 27(3), 141. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917487/
6. West, N. P., Pyne, D. B., Cripps, A. W., Hopkins, W. G., Eskesen, D. C., Jairath, A., ... & Fricker, P. A. (2011). Lactobacillus fermentum (PCC®) supplementation and gastrointestinal and respiratory-tract illness symptoms: a randomised control trial in athletes. Nutrition Journal, 10(1), 1-11. https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-10-30
7. Gaziano, R., Sabbatini, S., Roselletti, E., Perito, S., & Monari, C. (2020). Saccharomyces cerevisiae-based probiotics as novel antimicrobial agents to prevent and treat vaginal infections. Frontiers in Microbiology, 11, 718. https://doi.org/10.3389/fmicb.2020.00718
8. Lin, C. L., Hsu, Y. J., Ho, H. H., Chang, Y. C., Kuo, Y. W., Yeh, Y. T., ... & Lee, M. C. (2020). Bifidobacterium longum subsp. longum OLP-01 Supplementation during Endurance Running Training Improves Exercise Performance in Middle-and Long-Distance Runners: A Double-Blind Controlled Trial. Nutrients, 12(7), 1972. doi:10.3390/nu12071972 
9. Probiotic professionals