The Hidden Link Between Zinc, Copper Deficiency, and Autonomic Dysfunction
In today’s wellness world, supplements are everywhere.
Walk into any health store or scroll social media and you’ll see them promoted as solutions for almost everything: better immunity, more energy, more sleep, improved mood, improved libido, healthier aging, healthier hair. It’s endless.
In my cabinets, there are a few that I do consistently rely on based on my actual needs. But while supplements can absolutely have a place in supporting health, there’s something very important we don’t talk about enough. Their very real and documented dangers.
Years ago, I had a friend share with me that he was having digestive issues and feeling “stopped up.” When I asked him what he’d been eating, he told me that his doctor instructed him to get more potassium in his system… so he started eating multiple bananas a day. And hey — bananas are good for you, right? That was his thought. But as many mothers of young children who love bananas will tell you — too many bananas will do that to you!
Just because something is good for you, doesn’t mean you should overdo it. Fortunately for my friend, his was an easy fix. I encouraged him to cut down on his banana intake and drink plenty of water. He took my advice and “got back to normal” within a few days. 💩
When the change in your dietary habits is recent and you’re able to work backwards to pinpoint the probable cause of your ailment or discomfort, it’s easier to fix.
But not all dietary excesses have an easy fix. Especially when unsuspecting supplements might be the cause.
As well intentioned as a consumer might be when they’re focused on their health, it is a buyer-beware market out there — because supplements are not regulated the way pharmaceutical medications are. They can sometimes create unexpected imbalances in the body and the effects can be cumulative. At that point, it becomes harder to determine the cause, and harder to heal the compounding issues.
It’s always important to do your proper research into a supplement. What is it’s recommended dosage, is it really needed in your body — based on your medical history and blood panels, and do your healthcare advisors recommend it.
A true story. Too much of a good thing can (and usually does) create an imbalance.
Over the past several years, I’ve been trying to help a family member navigate a complicated medical journey involving autonomic nervous system dysfunction, neurological symptoms, gastrointestinal issues, fatigue, and muscle weakness.
Numerous specialists were seen.
Numerous scans and labs tests were analyzed. Countless protocols were followed per the suggestion of medical professionals. Dietary changes made, prescriptions ordered, cycles of antibiotics taken.
And like many families dealing with complex health issues, we spent years trying to piece together a puzzle and look for “cures”.
But nothing seemed to work. Symptoms kept getting worse to the point of severe life-threatening.
I delved into more research — looking for what the root cause could possibly be. Neurological? Physiological? After all, the study of the gut-brain axis has been an ancient intuition for thousands of years. But this was much bigger than just gluten or too many bananas, and I’m not a scientist or a doctor. Just a nerd who loves to research science and medicine. 🤓
Then I discovered a missing puzzle piece — and that one small detail triggered a red flag in my brain.
It was something that had been hiding in plain sight the entire time, but hidden from my view.
A supplement.
The Hidden Risk of Long-Term Supplement Use
Many people assume that because supplements are sold over the counter, they must be harmless.
But supplements are not regulated by the FDA, and they can often create unexpected imbalances in the body. Sometimes even 1 dose will throw your body out of whack and you might find yourself running to the bathroom. (I’m looking at you, Ashwaganda!) Other times, long-term use will become toxic in the body and contribute to depletion of other vital nutrients that keep the Central Nervous System functioning properly.
One of the most overlooked examples involves zinc supplementation.
Zinc became extremely popular during the COVID-19 pandemic. Many people started taking it daily as part of their “immune support” routine. In a world that was filled with confusion and worry, many individuals at that time resorted to supplementing with high doses of Zinc and Vitamin C in an effort to ward off the virus.
It appeared in:
- cold and flu prevention supplements
- immune-boosting drink powders
- daily multivitamins
- zinc lozenges and tablets
The intention was good. People simply wanted to stay healthy.
But what many people didn’t realize is that taking too much zinc for too long can disrupt another essential mineral in the body: copper.
What Does Zinc Do In Your Body?
Zinc is one of the many trace minerals that your body needs in order to properly function. It plays a key role in your DNA and the health of your cells throughout your whole body. Think of zinc as the body’s “Safety Guard” for your cells. It is vital for:
- Supporting your immune system
- Keeping your skin healthy and supporting the healing process
- Helping to regulate your hormones
- Supporting your sensory and cognitive function
- Regulating your metabolism and digestion
So how can too much be bad, right?
Wrong.
How Too Much Zinc Can Disrupt the Body
While it performs hundreds of jobs, and having that “safety guard” is important for your health, sometimes when you guard something too well, it prevents other essential functions from occurring. Think of the well-intended parent who safe-guards every inch and corner of their home and every facet of their child’s life. Those actions can have long-lasting negative effects on the child’s mental and physical wellbeing.
(Eli’s parents from the movie “Leo” are the perfect example, btw! Go watch it on Netflix with your family!)
Zinc. One of it’s most important roles is managing how other metals behave inside your body.
The recommended daily intake of zinc for women is about 8 mg per day, and the upper safe limit is generally considered 40 mg per day. Higher doses for short periods are usually tolerated.
But taking high doses for years can slowly create an imbalance in the body.
Most often, by preventing the absorption of another important trace mineral: copper.
Over time, too much zinc can lead to copper deficiency.
And copper plays a much bigger role in our health than most people realize.
Why Copper Matters for the Nervous System
Copper is essential for the proper workings of your Nervous System.
Copper helps support:
- healthy nerve insulation
- energy production in brain cells
- communication between nerve cells
- regulation of blood vessels
- production of norepinephrine — a critical hormone and neurotransmitter
When copper levels drop too low, the nervous system can begin to malfunction and negatively effect things like:
- heart rate
- blood pressure
- temperature regulation
- digestion
Doctors call this condition copper deficiency myeloneuropathy, and it can cause symptoms such as:
- severe fatigue
- balance problems
- dizziness
- numbness or tingling in the feet
- weakness
- walking difficulties
- blood pressure instability
Interestingly, these symptoms overlap with many other conditions doctors often evaluate, including:
- dysautonomia
- POTS (postural orthostatic tachycardia syndrome)
- cervical spine problems
- vitamin B12 deficiency
- neurodegenerative disorders
Which means the underlying cause can sometimes be missed and well-intentioned doctors are left playing a guessing game that can go on for years. Just like my family’s experience.
Why This Often Gets Overlooked
Copper deficiency isn’t something most doctors check for right away. There are a few reasons.
First, both zinc and copper levels in your blood naturally fluctuate throughout the day based on the foods in your diet, your hormones, and even your circadian rhythm.
Second, supplement use is often poorly documented in medical charts. Patients may list medications, but neglect to include vitamins or other over-the-counter supplements.
Third, copper levels aren’t included in routine blood tests. Doctors usually have to specifically order them.
Most significantly however, is the fact that copper deficiency can look very similar to many other neurological conditions.
So symptoms may get attributed to things like:
- aging
- arthritis
- menopause
- spinal degeneration
- autonomic disorders
- various diseases
Meanwhile, the real issue might be a nutritional imbalance that developed slowly over time because of one supplement.
This phenomenon has been well documented in medical literature of recent years, including reports of neurological injury caused by chronic zinc supplementation. Unfortunately, the general public missed the memo.
Scientific references:
- https://www.ncbi.nlm.nih.gov/books/NBK554548/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9855948/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8970610/
The Moment a Red Flag Went Off
After years of trying to help my family member with their health, something finally caught my attention.
I noticed a pattern in their supplement history.
Daily zinc supplementation.
That was the moment a red flag went off in my brain.
I knew of the zinc-copper relationship, but once I started digging deeper, the connection between long-term zinc intake and copper deficiency affecting the nervous system became very clear.
This was a situation involving toxic amounts 5x over the recommended daily allowance.
I asked my relative how long they’d been taking this supplement.
For years was their answer. More specifically — since Covid-19.
Suddenly, many of the puzzle pieces began to make more sense.
I encouraged them to immediately stop supplementing — including the vitamin they were taking that ALSO contained zinc, and call their doctor to schedule a zinc:copper ratio test.
Unfortunately, because this was a long-term daily routine, the path back to wellness will take some time. But I’m confident we’ll get there.
Why Whole Foods Matter So Much
We are creatures of habit. That’s well known. We like what we like, we don’t like change, and we live in a time of instant gratification and easy access. Easy meals, quick food, fast health and routine.
That’s especially true for ND individuals who often face nutritional challenges due to things like executive functioning challenges, rigid routines or ARFID. We’re well acquainted with all of those things in my home.
One of the biggest lessons here is that our bodies function best when nutrients come from balanced, whole foods.
Think of nutrients like a team.
Vitamins and minerals don’t work alone — they rely on supporting nutrients to help them do their jobs.
When we eat real foods, those nutrients come packaged together in the right balance.
But supplements often isolate just one nutrient at a time, without the natural partners that help regulate it.
That’s one reason why megadosing a single nutrient can sometimes throw the body out of balance.
Whole foods naturally provide things like:
- zinc
- copper
- antioxidants
- fiber
- vitamins and minerals
- enzymes
Supportive nutrients that help everything work together.
Foods like nuts, seeds, legumes, seafood, animal protein, fruits, and vegetables deliver these nutrients in a form the body recognizes and regulates much more safely. “Eating the rainbow” in a variety of foods, will serve you best.
A Cautionary Tale for the Wellness Era
We live in a time where health advice is everywhere.
And while access to information is wonderful, it also means many people are experimenting with supplements without fully understanding how they interact inside the body.
The COVID-19 pandemic amplified this trend.
Millions of people began adding immune-boosting supplements to their daily routine — often with the best intentions.
But some supplements like zinc are only meant for short term use. Not long-term daily supplementation.
Many can cause adverse affects when taken in combination with certain medications or other vitamins/minerals because they prevent absorption of vital nutrients.
It simply means they should be used thoughtfully and with proper knowledge.
If something about your health seems “off” — talk to a registered dietician or functional doctor to find the root cause of your issues before they compound into something that may take years to reverse.
Do your research and don’t be an easy target for marketing schemes. Health and longevity isn’t found in a magic pill or drink. If it sounds too good to be true, than it probably is.
The InnerSass Philosophy: Health Is About Balance
At the heart of everything I teach through InnerSass is one simple idea:
Your body thrives on balance.
Not extremes.
Not quick fixes.
Not excess.
Balance.
Balance in movement.
Balance in nutrition.
Balance in rest.
Balance in mindset.
When we listen to our bodies and nourish them with real food, mindful movement, and thoughtful choices, we support the systems that were designed to keep us healthy.
Supplements can absolutely play a role when used appropriately. But they should never replace the foundation of wellness: whole foods, balanced nutrition, and informed choices.
And sometimes the most powerful thing we can do for our health is simply slow down, ask questions, and reconnect with the wisdom of our own bodies.
Because when we do that, we often find the answers we’ve been searching for were there all along.
“Let food be thy medicine and medicine be thy food” ~ Hippocrates
If you need a little guidance with your diet, check out these 10 simple ways to eat healthier! 🍎
If you want a healthy Superfood Smoothie, try this recipe! 😋
If my story helped you in any way, leave a comment! I’d love to hear from you! 🩷
