My experience with Iron - and the lack of understanding in the medical world

I have been having difficulty increasing iron levels for a few years now and my GP keeps encouraging me to take more iron supplements. She knows I don't like taking supplements so she I think she thought I was probably not taking the supplements she was suggesting and so, in her mind, of course my levels are not increasing. But I was taking supplements, and using cast iron cookware and yet not much was chaning. I knew there had to be more to the puzzle though and I wasn't getting any answers from the medical industry.

Let me introduce you to one of the most overlooked pieces in this puzzle: copper. I found this little connection when I did my own cellular hair testing for mineral balance.I found that I have very high levels of copper in my cells and this put me on a path of research and now I am finding just how common this is. I am so pleased to find that the reason for my supposedly low iron levels is not actually low iron but inability to use the iron due to excessive copper. A totally different approach is required when you have all the pieces of the puzzle. Now I'm on the path to healing - finally.

The Iron-Copper Connection

Your body needs both iron and copper to create energy, deliver oxygen to your cells, and keep your immune system strong. But here's the twist: these two minerals work together in a delicate dance. If copper levels are off - especially if they’re too high - iron can't do its job properly.

This can leave you with symptoms of iron deficiency even if you have plenty of iron in storage.

Why Copper Matters So Much

Copper helps activate a special protein called ceruloplasmin. This protein plays a critical role in converting stored iron into a form that can travel through your bloodstream and be used by your cells.

If you don’t have enough ceruloplasmin (which can happen if copper is high but not bioavailable), iron gets stuck. It might show up as high on tissue tests but remain low in your bloodstream - so your body can't access it and your gp thinks you are deficient.

This is called iron bio-unavailability, and it’s more common than most people think, especially among women in midlife.

What Causes High or Unbalanced Copper?

Several lifestyle, hormonal, and environmental factors can disrupt your copper balance:

• Hormonal birth control or copper IUDs

• Liver stress or congestion ( your liver helps regulate copper)

• Adrenal fatigue or burnout (your adrenals help manage copper metabolism)

• Chronic stress or trauma

• Exposure to copper in water pipes or cookware

• Low zinc intake (zinc balances copper)

• Poor bioavailability of nutrients due to compromised digestion

While estrogen dominance can contribute to copper retention, many women in perimenopause are experiencing fluctuating or declining estrogen levels, which can make copper regulation less predictable. The key issue is often the body's reduced ability to maintain balance due to stress, adrenal fatigue, or liver load.

Symptoms of Low Iron AND High Copper

• Fatigue or exhaustion

• Brain fog and poor concentration

• Cold hands and feet

• Pale skin or dark under-eye circles

• Anxiety or emotional overwhelm

• Hair thinning or hair loss

• Shortness of breath on exertion

If you’re nodding your head at these, keep reading.

What Your Blood Tests Might Show

Here’s where it gets confusing: traditional iron panels don’t tell the full story. You might see:

• Low serum iron (how much iron is available right now)

• Normal or high ferritin (iron in storage - but stuck)

• Low transferrin saturation (inefficient transport)

• Normal or high copper

• Low or normal ceruloplasmin

This mismatch between available and stored iron is a major clue that copper may be interfering.

How to Support Better Iron Use (The Plant-Powered Way)

You don’t always need more iron - you need your body to use the iron it already has. Here's how to support that with plant-based strategies:

1. Support Liver Function

• Bitter leafy greens (dandelion greens, rocket, chicory)

• Lemon water or diluted apple cider vinegar before meals

• Herbal teas like nettle, turmeric, and ginger

2. Increase Bioavailable Copper (Ceruloplasmin Production)

• Whole food vitamin C from fruits like acerola cherry, guava, kiwi, and citrus

• Beta-carotene-rich veggies (sweet potato, carrots, pumpkin) to support retinol conversion

• Fermented foods to support gut and liver health

3. Reduce Excess Copper

• Check your cookware and water source for copper exposure

• Avoid isolated high-dose copper supplements

• Increase hydration, dry skin brushing, and gentle movement to support natural detox pathways

4. Rebalance with Zinc

• Plant-based sources: pumpkin seeds, hemp seeds, lentils, quinoa, tofu

• Include sprouted or soaked legumes and grains to enhance mineral absorption

5. Boost Iron Absorption Naturally

• Pair iron-rich foods like spinach, beet greens, lentils, chickpeas, blackstrap molasses and spirulina with vitamin C sources (citrus, capsicum, berries)

• Avoid drinking tea or coffee with meals as they can inhibit iron absorption

Bringing it All Together

If you’ve been supplementing with iron but still feel depleted, it may be time to zoom out and look at your mineral balance, not just isolated levels. As we move through perimenopause and menopause, our liver, hormones, and stress systems go through massive changes, and this can impact how minerals like copper and iron behave.

Booking a Comprehensive Lab Review with Plantiful Health can help uncover hidden imbalances and guide a plant-forward plan that restores energy, calm, and clarity.

You're Not Broken - You're Just Out of Balance

Low iron symptoms don’t always mean you need more iron. Sometimes, your body is asking for deeper support. The good news? When you rebalance your minerals and nourish your liver and adrenals, your body often knows exactly what to do.

Ready to explore this further? If you're feeling confused and would like a quick chat to find out more, you can book a free 15min chat with me here Clarity & Connection Cal - I’d love to help you understand what your body might be trying to tell you.