Disclaimer

This information is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult a qualified healthcare provider with any questions regarding a medical condition.

Zinc, Copper & Mental Health

How mineral balance supports mood, focus, and emotional wellbeing

Why Zinc and Copper Matter

Zinc and copper are essential trace minerals your body needs in small amounts.

They work together in many processes, but their balance is especially important for brain health and mood regulation.

The Role of Zinc

Zinc supports:

  • Production of neurotransmitters like serotonin, dopamine, and GABA

  • Stress resilience and emotional balance

  • Immune function and gut health — both closely linked to mood

  • Brain cell repair and neuroplasticity

Low zinc levels have been associated with:

  • Low mood or depression

  • Increased anxiety

  • Poor focus and concentration

  • Weakened stress response

Some food sources include: pumpkin seeds, oysters, beef, lentils, cashews, chickpeas

The Role of Copper

Copper is essential for:

  • Energy production and antioxidant defence

  • Collagen formation and connective tissue health

  • Neurotransmitter activity

However, too much copper relative to zinc may contribute to:

  • Anxiety, racing thoughts, or irritability

  • Mood swings or hyperactivity

  • Difficulty calming the nervous system

Some food sources include: liver, dark chocolate, nuts, seeds, shellfish, mushrooms

The Zinc–Copper Balance Zn/Cu

  • Optimal mental health depends on a healthy zinc-to-copper ratio

  • Too little zinc or too much copper can create neurotransmitter imbalances

  • Chronic stress, poor diet, oral contraceptives, and certain gut issues can disrupt this balance

Zinc sources (some examples)

Recommended daily: 8-15mg.

Oysters 61mg

Watermelon seeds 10.10mg

Hemp seeds 9.90mg

Pumpkin seeds 7.80mg

Beef liver 6.47mg

Cashews 6mg

Sunflower seeds 5mg

Soya beans 4mg

Almonds 3.50mg

Lentils 3.4mg

Dark chocolate 3.31mg

Copper sources (some examples)

Recommended daily: 2mg.

Liver 14.5mg

Oysters 7.6mg

Spirulina 6.10mg

Sesame seeds 4.08mg

Cashews 2.20mg

Sunflower seeds 1.83mg

Dark chocolate 1.8mg

Hemp seeds 1.60mg

Pumpkin seeds 1.34mg

Shiitake 1.3mg

Zinc-Copper ratio (estimation)

Rather than the single levels of each nutrient, it is the balance which is more important.

Optimal balance is around 8:1 while a good range is between 4-12.

In the following list you find an estimation of the Zn/Cu ratio for some foods.

Vegetarian diets tend to have a low Zn/Cu foods, tending the balance towards low zinc/high copper. Applying knowledge of nutrition helps to keep this ratio in balance. For this reason, you may want to book a session if you are experiencing signs suggesting a zinc/copper imbalance (see below).

Food, Zn/Cu, Zn (mg), Cu (mg)

Lentils, 11.33, 3.4, 0.30
Mustard seeds, 9.38, 1.22, 0.13
Oysters, 8, 61, 7.6
Hemp seeds, 6.19, 9.90, 1.60
Pumpkin seeds, 5.82, 7.80, 1.34
Spinach, 4.08, 0.53, 0.13
Almonds, 4.02, 3.50, 0.87
Chickpeas, 3, 3, 1
Peanuts, 2.87, 3.27, 1.14
Sunflower seeds, 2.73, 5, 1.83
Cashews, 2.72, 6, 2.20
Dark chocolate, 1.84, 3.31, 1.8
Shiitake, 1.46, 1.9, 1.3
Liver, 0.44, 6.47, 14.5
Spirulina, 0.33, 2, 6.1
Sesame seeds, 0.18, 0.7, 4.08

Signs You Might Have an Imbalance

  • Low motivation, fatigue, depression, or poor concentration

  • Heightened anxiety or irritability

  • Poor stress tolerance

  • Skin issues (acne, eczema), frequent infections

  • Loss of taste or smell

  • PMS

  • Irregular periods

  • Migraines

  • Fibroids

  • Insomnia

How to Support Healthy Balance

  • Eat a zinc-rich, whole-food diet with adequate protein

  • Avoid over-reliance on high-copper foods if levels are elevated

  • Support gut health for optimal mineral absorption

  • Manage chronic stress to protect zinc stores

  • Test zinc and copper levels before supplementing, see below

Key Takeaways

  • Both zinc and copper are vital for mental health

  • It’s the balance, not just the levels, that matters.

  • Testing before supplementation is recommended — self-prescribing high-dose zinc or copper can worsen imbalances. For example, through hair mineral analysis testing. During my consultations I can prescribe you this test with a discount.

Need Support?

If you experience anxiety, low mood, or poor focus, testing zinc and copper levels may be an important part of your mental health plan.

Book a consultation for personalised guidance and safe supplementation strategies.

There is multiple evidence that balancing zinc and copper levels in the body can be successful in the management of mental health challenges.

Marco Caspani

20 August 2025

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