A woman once told me she felt as though her body was “slowly dimming”. Not dramatically, just one step at a time.

Her energy had changed. Her hair had lost some of its shine. Her skin seemed duller, her concentration weaker, and no matter how carefully she tried to eat, she never quite felt nourished.

Her blood tests showed nothing alarming. She was told everything looked “mostly normal”.

But when we began exploring her digestion, a different picture started to emerge.

Years of bloating. Antibiotics in the past. Chronic stress. Irregular meals that are eaten quickly between responsibilities. And underneath it all, subtle signs that her body might not be absorbing nutrients properly anymore.

Not just the well-known nutrients like iron or magnesium, but the trace minerals that keep the body functioning every single day.

Minerals like copper, iodine, and manganese.

These nutrients are rarely discussed, yet they influence everything from thyroid function and energy production to brain health, connective tissue, hormones, and antioxidant protection.

And increasingly, research suggests that the health of our gut may determine far more about these minerals than we once realised.

What Are Trace Minerals?

Trace minerals are minerals the body needs in small amounts, but small does not mean unimportant.

Even tiny deficiencies can gradually affect:

• Energy levels
• Mood
• Hormonal balance
• Immune resilience
• Skin and hair health
• Nervous system function

Unlike protein or fat, we don’t store large reserves of many trace minerals. We rely on:

1. Eating enough of them
2. Digesting food properly
3. Absorbing them efficiently through the gut

That third step is where many modern problems begin.

Copper: The Mineral for Energy and Resilience

Copper is often overshadowed by iron and zinc, yet it is essential for:

• Iron metabolism
• Energy production
• Nervous system function
• Collagen and connective tissue formation
• Antioxidant defence

Without enough copper, iron cannot be used properly, even when iron intake is adequate.

How Gut Health Affects Copper

Copper is mainly absorbed in the small intestine. Chronic gut inflammation can interfere with this process in several ways:

• Damage to the intestinal lining reduces mineral transport
• Dysbiosis alters absorption efficiency
• Poor stomach acid limits mineral release from food
• Chronic inflammation increases nutrient demands

Over time, this may contribute to:

• Fatigue
• Anaemia-like symptoms
• Poor skin and hair quality
• Weak connective tissues

Traditional diets naturally included copper-rich foods such as:

• Liver
• Shellfish
• Slow-cooked meats
• Raw cacao
• Sesame seeds

Importantly, these foods were consumed within a digestive environment that supported absorption.

Iodine: More Than Just a Thyroid Mineral

Most people associate iodine with the thyroid, and rightly so. Iodine is essential for producing thyroid hormones that regulate:

• Metabolism
• Temperature regulation
• Energy production
• Hormonal balance
• Brain development

But iodine also plays roles in immune health and breast tissue function.

The Gut–Thyroid Connection

The thyroid and gut are deeply connected.

When gut dysbiosis develops:

• Inflammation may impair iodine absorption
• Intestinal permeability can increase autoimmune activity
• Dysbiosis may interfere with thyroid hormone conversion

This means someone may consume iodine-rich foods yet still experience symptoms associated with low thyroid function.

Common signs include:

• Fatigue
• Feeling cold easily
• Brain fog
• Dry skin
• Hair thinning
• Constipation

Traditional diets often provided iodine naturally through:

• Seafood
• Fish stock
• Mineral-rich sea vegetables
• Dairy from animals grazing on iodine-rich soil

Again, the key was not only intake, but proper digestion and absorption.

Manganese: The Supporter of Bones, Metabolism, and the Brain

Manganese rarely receives attention, yet it supports:

• Bone formation
• Blood sugar balance
• Connective tissue health
• Antioxidant systems
• Nervous system function

The body only needs small amounts, but deficiencies may contribute to:

• Poor wound healing
• Fatigue
• Weakness
• Joint discomfort
• Blood sugar instability

How Dysbiosis Interferes with Manganese

Beneficial gut bacteria help create a healthy intestinal environment for mineral absorption. Dysbiosis disrupts this balance by:

• Increasing inflammation
• Damaging intestinal cells
• Altering digestive secretions
• Reducing nutrient transport efficiency

Modern diets also tend to be lower in trace minerals overall due to:

• Soil depletion
• Food processing
• Reliance on ultra-processed foods

This means the body becomes increasingly dependent on efficient gut absorption.

The Bigger Picture: Why Gut Health Matters So Much

One of the most important things to understand is this:

Nutrient deficiencies are not always caused by poor intake.

Sometimes the body is unable to:

• Break food down properly
• Absorb nutrients effectively
• Regulate inflammation
• Maintain a healthy intestinal lining

This is why people can eat “healthy foods” and still feel depleted.

The gut is not merely a digestive tube. It is an active, living ecosystem that determines how much nourishment truly reaches the body.

Traditional Diets Supported Mineral Absorption Naturally

Dr Weston A. Price observed that traditional cultures consumed diets rich in:

• Organ meats
• Seafood
• Fermented foods
• Bone broths
• Slow-cooked meals
• Natural animal fats

These diets not only supplied minerals, but they also supported:

• Strong stomach acid
• Healthy gut bacteria
• Intestinal integrity
• Efficient digestion

Modern life often weakens all four.

Supporting Trace Mineral Absorption Through Gut Healing

A traditional, gut-focused approach can make a remarkable difference.

Support the intestinal lining

• Bone broth (250–500 ml / 1–2 cups daily)
• Gelatine-rich stews
• Slow-cooked meats

Restore beneficial bacteria

• Sauerkraut
• Kefir
• Yoghurt
• Beet kvass
• Fermented vegetables
• Laban

Eat mineral-rich traditional foods

• Liver once weekly (75–100 g / 2½–3½ oz)
• Shellfish
• Seafood
• Egg yolks
• Mineral-rich broths

Reduce gut stressors

• Refined sugar
• Ultra-processed foods
• Industrial seed oils
• Chronic rushed eating

As the gut begins to heal, the body often becomes far more capable of absorbing and utilising these trace minerals naturally.

A Foundation of Health

Copper, iodine, and manganese may only be needed in small amounts, but their impact is enormous.

And behind them all lies something even more foundational:

The health of the gut.

When digestion weakens and microbial balance shifts, deficiencies can quietly develop long before obvious disease appears.

But when the gut is nourished and restored through traditional, nutrient-dense foods, the body often regains something powerful, its ability to truly receive nourishment again.

References

Research increasingly highlights the important relationship between gut health, inflammation, and trace mineral absorption. Studies show that intestinal integrity, microbial balance, and digestive function influence how minerals such as copper, iodine, and manganese are absorbed and utilised within the body. Dysbiosis and chronic inflammation may impair mineral transport and increase nutrient demands, while traditional diets rich in whole foods and fermented foods appear to support healthier mineral status and gut function. The following scientific publications provide further insight into these connections:

• Gropper, S. S., & Smith, J. L. (2013). Advanced Nutrition and Human Metabolism. Cengage Learning.
• Osredkar, J., & Sustar, N. (2011). Copper and Zinc, Biological Role and Significance of Copper/Zinc Imbalance. Journal of Clinical Toxicology.
• Zimmermann, M. B. (2009). Iodine deficiency. Endocrine Reviews, 30(4), 376–408.
• Hurrell, R., & Egli, I. (2010). Iron bioavailability and dietary reference values. American Journal of Clinical Nutrition.
• Aschner, M., & Erikson, K. M. (2005). Manganese. Advances in Nutrition Research.

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Disclaimer: The content of this blog post is for informational purposes only and is not intended as medical advice. While I strive to provide accurate, well-researched, and up-to-date information, I am not a licensed medical professional. The insights shared here are based on personal research and experience. I encourage you to conduct your own research and consult a qualified healthcare provider before making any health-related decisions. Your well-being is important, and any actions taken based on the information in this blog are solely at your own discretion and risk.