Explanation
The serum copper-to-zinc ratio is an indicator of immune function and stress response. (source)
Low
A low copper/zinc ratio can be influenced by physiological factors relating to the liver, as it plays a crucial role in copper metabolism, and the immune system, where zinc is essential for proper function. From a nutritional perspective, suboptimal intake of copper-rich foods like nuts and seeds, and zinc-rich foods like meat and seafood, can contribute to an imbalance. (source, source, source, source)
Optimization
Prioritize copper-rich foods: Ingestion of copper increases copper serum levels. (source) Recommendation: Consume at least one serving of copper-rich foods daily.
One serving examples: Liver (3 oz), Oysters (3 oz), Dark Chocolate (1 oz), Cashews (1 oz), Sunflower Seeds (1 oz)
Supplement with copper: Ingestion of copper increases serum copper levels. (source) Recommendation: Supplement with at least 450 mcg of copper daily.
Prioritize foods high in phytate: Foods containing phytate decrease zinc absorption. (source) Phylate binds to zinc molecules, effectively lowering their absorption from the intestines. (source)Recommendation: Eat at least one serving of phytate-rich foods daily.
One serving examples: Almonds (1 oz), Walnuts (1 oz), Wheat Bran (½ oz)
Avoid zinc: Zinc intake has been shown to raise serum zinc concentrations. (source) Recommendation: Monitor excess zinc intake and supplement concentrations.
High
An elevated copper/zinc ratio can stem from physiological imbalances affecting the body's ability to regulate these minerals, often involving the liver's detoxification processes. Nutritionally, excessive consumption of copper-rich foods or inadequate intake of zinc can also contribute to an imbalance. (source, source, source, source)
Optimization
Limit Copper-rich foods: Ingestion of copper increases copper concentrations in the body. (source) Recommendation: Monitor and limit excess consumption of foods high in copper, like oysters, liver, and dark leafy greens.
Exercise at a high intensity: High-intensity aerobic exercise has been shown to reduce copper levels. (source) Physical activity causes various cardiovascular, muscular, and metabolic changes brought about by processes for which copper serves as a primary cofactor. This activity causes a redistribution of trace minerals between blood and tissues, thus decreasing copper concentrations in the blood. (source) Recommendation: Follow a structured program that ensures at least 150 minutes of moderate intensity (50 to 70% max heart rate) or 75 minutes of high intensity (75% max heart rate or greater) a week.
Avoid copper: Copper ingestion increases copper concentrations in the body. (source) Recommendation: Monitor Copper intake and supplement concentrations.
Prioritize zinc-rich foods: Consumption of zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Recommendation: Consume at least two servings of zinc-rich food a day.
One serving example: Oysters (3 oz), Beef (lean cuts) (3.5 oz), Crab (3 oz), Pumpkin Seeds (¼ cup), Lamb (3 oz)
Avoid alcohol: Alcohol intake is associated with decreased serum zinc concentrations. (source) Chronic alcohol consumption can damage liver function, which plays a crucial role in zinc metabolism. Additionally, alcohol can cause increased excretion of zinc through urine due to lack of absorption in the intestines. (source) Recommendation: Monitor alcohol intake. Try to limit consumption to one or two drinks daily, with the goal of less than three per week.
Supplement with zinc: Supplementation with zinc has been shown to increase serum zinc levels. (source, source) Recommendation: Supplement with at least 5 mg of zinc daily.
Supplement with quercetin: Quercetin has been shown to inhibit iron absorption. Quercetin binds iron within the intestines, preventing uptake into the bloodstream. It also downregulates the protein ferroportin which plays a key role in iron export into the blood. (source, source) Iron absorption has been shown to hinder zinc absorption. By helping to control iron levels, quercetin helps promote zinc levels. (source, source) Recommendation: Supplement with at least 200 mg of quercetin.
