The 4 C’s of Metabolic Health: Calcium, Choline, Chromium & Copper

How Do the 4 Cs Contribute to Metabolic Health?

Macronutrients get most of the credit for their role in metabolic health, but micronutrients are just as essential. Without micronutrients (vitamins and minerals needed in smaller amounts), the body can’t use protein, fat, and carbohydrates.²

These specific vitamins and minerals support a healthy metabolism by acting as cofactors or catalysts for essential reactions like energy production and hormone regulation that keep your metabolism running smoothly.

• Cofactors are considered helper molecules that are needed for biochemical processes. Without cofactors, these reactions can’t occur

• Catalysts are substances that help speed up a reaction without being consumed. Think of them as the spark that ignites a reaction, allowing it to take place quickly and efficiently.

Metabolic health is impacted if one of these nutrients is missing or not in the proper ratios. Chromium, calcium, choline, and copper are essential nutrients for a healthy metabolism.

Macronutrient Metabolism

Chromium, a trace mineral found in foods like whole grains and broccoli, plays a role in the metabolism of all three macronutrients, possibly through its influence on insulin.

Carbohydrates break down into glucose, the body’s primary energy source. Insulin helps transport glucose from the blood into cells to maintain healthy blood sugar levels already in the normal range. Chromium supports healthy insulin function to facilitate carbohydrate metabolism and helps ensure that blood sugar levels remain within an optimal range.

Insulin can also influence the normal production and breakdown of fats and proteins through their respective pathways, so chromium keeps these essential metabolic processes running smoothly.⁵

Energy Production

The primary function of metabolism is to create cellular energy from your food. Calcium, found in dairy and leafy greens, is usually noted for its influence on bone health, but it also contributes to energy metabolism through its role in creating adenosine triphosphate (ATP).

Your cells can’t directly use glucose for energy; instead, glucose goes through a series of steps to become ATP. ATP is the energy-carrying molecule used by cells to power your metabolism. An adequate amount of calcium is essential for this process via its influence on energy-creating enzymes.

Calcium helps stabilize several enzymes needed for energy production, like glyceraldehyde phosphate dehydrogenase, pyruvate dehydrogenase, and ketoglutarate dehydrogenase. These enzymes are part of the cycle that turns glucose into energy.

Copper, a trace mineral found in shellfish and nuts, also contributes to normal energy production. Research suggests that every cell in your body needs copper for healthy metabolic function. It acts as a cofactor for enzymes inside the mitochondria—the energy-producing organelle inside your cells (where ATP is created).

Cellular respiration is another word for energy production, and it requires oxygen to occur. Cytochrome C oxidase, the final enzyme that helps cells convert oxygen into energy, requires copper to properly function.

The action from this enzyme is considered a rate-limiting step, which means energy production may be affected if it isn’t working correctly. In this way, copper helps to regulate ATP production and support cellular energy needs.