Copper may not get the same attention as iron or magnesium, but it plays a critical role in how energized, focused, and physically capable you feel every day. This essential trace mineral is involved in red blood cell formation, iron metabolism, nervous system function, and cellular energy production. Without enough copper, even a well-balanced diet can fall short when it comes to maintaining stamina and overall vitality.

Copper helps enzymes convert food into usable energy inside your cells. It also supports healthy connective tissue, brain function, and immune response. While true copper deficiency is uncommon, marginally low intake is more common than people realize, especially among those who avoid certain foods or follow restrictive diets.

Here are 10 foods naturally high in copper that can help support better energy levels and overall health.

1. Beef Liver

Beef liver is one of the richest natural sources of copper available.

Just a small serving provides more than the daily recommended intake. Copper in liver works alongside iron to support red blood cell production, improving oxygen delivery throughout the body.

Why it helps energy:

Better oxygen transport means less fatigue and improved endurance.

2. Oysters

Oysters are famous for zinc, but they’re also loaded with copper.

They support enzymatic reactions involved in energy metabolism and nervous system signaling. Oysters also provide vitamin B12, creating a powerful nutrient combination for fighting tiredness.

Why it helps energy:

Supports nerve communication and ATP (energy) production.

3. Dark Chocolate (70% or Higher)

High-quality dark chocolate contains a surprising amount of copper.

It also provides antioxidants and small amounts of iron and magnesium, all of which contribute to cellular energy and circulation.

Why it helps energy:

Enhances blood flow and supports mitochondrial function.

4. Cashews

Cashews are one of the best plant-based sources of copper.

They’re easy to incorporate into meals or snacks and also provide healthy fats that stabilize blood sugar levels.

Why it helps energy:

Supports enzyme activity that converts nutrients into usable fuel.

5. Sunflower Seeds

These small seeds are packed with copper and other minerals like selenium and magnesium.

Sunflower seeds also provide healthy fats that help sustain energy over time rather than causing spikes and crashes.

Why it helps energy:

Promotes steady energy release and reduces oxidative stress.

6. Shiitake Mushrooms

Shiitake mushrooms are a copper-rich food with additional immune-supporting benefits.

They contain B vitamins that work together with copper to improve energy metabolism and cognitive function.

Why it helps energy:

Enhances metabolic efficiency and mental clarity.

7. Lentils

Lentils are an excellent plant-based copper source, especially for vegetarians.

They also provide iron, protein, and complex carbohydrates, making them a powerful energy-supporting food.

Why it helps energy:

Supports red blood cell production and long-lasting fuel.

8. Almonds

Almonds provide moderate amounts of copper along with vitamin E and magnesium.

They’re especially helpful for people experiencing fatigue related to oxidative stress or inflammation.

Why it helps energy:

Protects cells involved in energy production from damage.

9. Avocados

Avocados contain copper along with healthy monounsaturated fats.

These fats help the body absorb fat-soluble vitamins and maintain stable blood sugar levels, preventing energy dips.

Why it helps energy:

Supports sustained energy and nervous system health.

10. Whole Grains (Quinoa, Barley, Oats)

Whole grains provide copper along with fiber and B vitamins.

Refined grains lose much of their copper during processing, so choosing whole versions is key.

Why it helps energy:

Improves glucose utilization and cellular energy efficiency.