Just Taking Iron or Copper (or a Liver Supplement) Isn’t Always the Answer for Fatigue

I see it all the time in online groups: someone’s low on iron, so they add beef liver capsules or copper. They’re exhausted and anemic, so they double down on desiccated liver, thinking more is better, because there are a lot of influencers and protocols that say your iron deficiency is really a copper deficiency. That makes some sense, since we do need copper to transport iron where it needs to go in the body, but iron and copper don’t work in isolation. You can take all the beef liver capsules in the world, but if you’re missing the cofactors needed to absorb and use those minerals, or if those cofactors aren't in the correct ratios, you might just end up feeling worse.

Before we dive in, let’s clear up what’s actually in those desiccated beef liver capsules everyone’s taking. Most brands recommend a daily serving of around 3,000 mg, which equals roughly 1 ounce of fresh beef liver. That one ounce has a lot of nutrients, including high levels of vitamin A, copper, B12, folate, and more. That's great for many people! But because these supplements are made from a mix of multiple livers, the nutrient content can vary significantly from batch to batch. You’re not guaranteed the exact same amount of copper or vitamin A every time, which makes it even trickier if you’re sensitive to certain nutrients or already dealing with imbalances. Also, we can see that some nutrients in there (like copper) are several times the recommended daily amount. Now, RDAs aren't perfect and if you're deficient you do probably need more than the RDA but consistently taking a megadose of any nutrient (especially ones the body stores) can cause overload and even toxicity in some cases after a while. Here's the nutrient breakdown in 1 oz of beef liver, which is approximately equal to 3000 mg of desiccated beef liver (the amount recommended on many of the supplements):

Nutrient Profile of Beef Liver: Key Vitamins and Minerals in 1 oz of Fresh, Cooked Beef Liver (Approx. Equal to 3000 mg of Desiccated Beef Liver), Highlighting High Levels of Vitamin A, Copper, and Vitamin B12. Source: Cronometer.

Factors to consider when trying to raise your iron:

• Stomach acid (HCl): You need an acidic environment to convert iron into its absorbable form. Low stomach acid will yield poor iron absorption.

• Vitamin C: Helps non-heme (plant-based) iron absorb more efficiently, and its antioxidant effect helps to reduce the oxidative stress that iron can cause

• Copper: Needed to load iron onto transferrin, the protein that transports iron through the bloodstream.

• Riboflavin (B2): Supports the enzyme that helps iron leave storage and get used.

• Vitamin B6, B12, and folate: Essential for red blood cell production and methylation.

• Protein: Needed to make transferrin and ferritin; both are proteins involved in iron transport and storage.

• Zinc: Balances copper, supports gut integrity, and helps enzymes involved in iron metabolism.

Factor to consider when taking copper:

• Vitamin A (preformed, as retinol): Activates ceruloplasmin, the enzyme that binds and regulates copper.

• Magnesium: Plays a role in regulating copper, zinc, and calcium balance.

• Zinc: Competes with copper and helps keep levels in check.

• B vitamins: Especially B6 and folate for methylation and detoxification.

• Healthy liver & bile flow: Copper is cleared through bile. If detox is sluggish, copper can accumulate.

What if You Don’t Have the Right Cofactors?

What happens when someone with low stomach acid, sluggish bile, and poor methylation starts taking beef liver capsules? They can feel worse!

Symptoms that can pop up:

• Anxiety or irritability

• Fatigue or the weird wired-but-tired feeling

• Headaches or migraines

• Skin breakouts or melasma

• Worsening PMS

• Histamine sensitivity

Instead of taking liver capsules (especially if you'd tried them and they make you feel bad), you can:

• Support digestion: Use bitters, stomach acid support, & quality protein (make sure you don't have h. pylori before taking Betaine HCl)

• Get your cofactors: Focus on food first, then supplement if needed

• Consider functional testing: Like HTMA or blood panels to see your mineral status so you can take the proper amounts of each cofactor that your unique body truly needs

• Go slow: Adding liver or iron-rich foods a few times a week (instead of daily) is often better tolerated

• Don’t forget liver and bile support: Especially if you’ve had hormone issues or a sluggish gallbladder

If you'd like to dig deeper and figure out how to get your iron up, my Iron Deficiency Guide covers all of this and includes food swaps, supplement tips, lab reference ranges, lab trackers, and digestion hacks. If you've been struggling to raise your iron levels, this breaks down what you need to know!

Some of the pages inside the Iron Deficiency Guide

TL;DR:

Iron and copper are essential, but they don’t work in a vacuum. Without the right cofactors and a system that can process them, supplements can do more harm than good. Let’s work smarter, not harder.

Disclaimer: I do not diagnose, treat, prevent, or cure any disease or condition. Nothing I share with my clients is intended to substitute for the advice, treatment or diagnosis of a qualified licensed physician. I may not make any medical diagnoses or claim, nor substitute for your personal physician’s care. It is my role to partner with you to provide ongoing support and accountability in an opt-in model of self-care and any changes should be done under the supervision of a licensed physician.