What is Copper?
Copper is a trace mineral essential for iron metabolism, energy production, connective tissue integrity, and antioxidant defence (1). It plays a vital role in forming red blood cells, maintaining healthy blood vessels, and regulating immune and nervous system function.
Why Do Outdoor Adventurers Need Copper?
Hikers and outdoor adventurers have increased demands for energy and tissue repair. Copper supports the activity of cytochrome c oxidase in mitochondria, a key enzyme in aerobic energy production (2). It also works with zinc to form superoxide dismutase (SOD), a powerful antioxidant that helps manage oxidative stress caused by UV exposure and physical exertion (3,4).
Low copper levels can impact endurance, immune resilience, and iron status, all things that can make hikes harder than they need to be.
Dietary Sources of Copper?
Copper is found in organ meats, oysters, cooked potato, nuts, seeds, whole grains, and legumes (1). However, modern diets that exclude these foods (especially vegan, vegetarian, or low-meat diets) may not consistently meet copper needs (1).
Interestingly, despite copper content being lower in vegetarian foods, the volume of those foods eaten often results in people eating a vegetarian diet absorbing more copper compared to those on otherwise high copper meat diets (8).
What’s the Best Form of Copper For Hikers?
Many supplements use copper sulfate or copper gluconate, which can irritate the digestive tract and have variable absorption rates (6). In contrast, Copper Bisglycinate Chelate binds copper to two glycine amino acids, forming a stable chelate. This structure protects copper during digestion, improves absorption, and is gentler on the gut (5).
Key Information About Copper Bisglycinate Chelate
|
Solubility |
Slightly water-soluble (variable) |
|
Type |
Essential (1) |
|
Optimal Intake |
Health authorities in Australia and the US recommend 0.9mg/day for adults (higher in athletes and high-exertion individuals) (1,8). The upper limit is 10mg per day for adults (1). |
|
Best Dietary Sources |
Organ meats, oysters, cashews, sunflower seeds, lentils (1) |
|
Best Form for Hikers |
Copper Bisglycinate Chelate |
|
Time of Day |
With meals (helps absorption and tolerance) (7) |
|
Dietary Considerations |
Vegan-friendly form, low reactivity, gut-friendly |
Deficiency Stats
Although rare, copper deficiency is more likely in people with high zinc supplementation, digestive disorders, or poor dietary diversity (1). Symptoms can include fatigue, poor immune function, and impaired iron metabolism, not what you want mid-expedition.
Why Optiventure has 1mg of Copper Bisglycinate Chelate
We’ve included 1mg of highly bioavailable Copper Bisglycinate Chelate to support energy metabolism, antioxidant defences, and importantly…iron synergy without upsetting your gut.
This form is backed by research for absorption and effectiveness, and it fits perfectly in a formula designed for performance and recovery in outdoor conditions.
References
- National Institutes of Health, Office of Dietary Supplements. (n.d.). Copper: Fact sheet for health professionals.https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
- Swaminathan, A. B., & Gohil, V. M. (2022). The Role of COA6 in the Mitochondrial Copper Delivery Pathway to Cytochrome c Oxidase. Biomolecules, 12(1), 125. https://doi.org/10.3390/biom12010125
- Rae, T. D., Schmidt, P. J., Pufahl, R. A., Culotta, V. C., & V. O'Halloran, T. (1999). Undetectable intracellular free copper: the requirement of a copper chaperone for superoxide dismutase. Science, 284(5415), 805-808. https://doi.org/10.1126/science.284.5415.805
- Fridovich, I. (1995). Superoxide radical and superoxide dismutases. Annual Review of Biochemistry, 64, 97–112.https://doi.org/10.1146/annurev.bi.64.070195.000525
- Ashmead, H. D. (1993). The chemistry of ferrous bis-glycinate chelate. Archivos Latinoamericanos de Nutrición, 43(1), 11–15.
- Gotteland, M., Araya, M., Pizarro, F., & Olivares, M. (2001). Effect of acute copper exposure on gastrointestinal permeability in healthy volunteers. Digestive Diseases and Sciences, 46(9), 1909–1914.https://doi.org/10.1023/A:1010683014390
- Institute of Medicine (US) Panel on Micronutrients. (2001). Dietary reference intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. National Academies Press. https://doi.org/10.17226/10026
- National Health and Medical Research Council. (2006). Nutrient Reference Values for Australia and New Zealand Including Recommended Dietary Intakes. Commonwealth of Australia.https://www.nhmrc.gov.au/sites/default/files/documents/attachments/nutrient-reference-values-aus-nz-app-2006.pdf