Copper — Frequently Asked Questions
This content is for informational purposes only and does not constitute medical advice. Consult your healthcare provider before starting any supplement. Full disclaimer
Frequently Asked Questions
Do I need a copper supplement?
Do I need a copper supplement?
Most people get adequate copper from food sources like shellfish, nuts, seeds, organ meats, and chocolate. The primary reason to supplement copper is if you take zinc supplements at doses above 30mg/day long-term, as zinc depletes copper. Signs of copper deficiency include unexplained anemia, frequent infections (neutropenia), and numbness/tingling.
How much copper should I take with zinc?
How much copper should I take with zinc?
The general rule is 1mg copper per 15mg zinc. If you take 30mg zinc daily, add 2mg copper. Many quality zinc supplements already include copper for this reason. Take copper and zinc at different times of day for optimal absorption of both minerals.
Can copper supplements be toxic?
Can copper supplements be toxic?
Yes. Copper has a relatively narrow safety window. The UL is 10mg/day. Acute copper toxicity causes severe nausea, vomiting, and liver damage. People with Wilson disease (a genetic condition of impaired copper excretion) must avoid all copper supplements. For healthy individuals, 1-3mg daily is safe.
References
- Willis MS, Monaghan SA, Miller ML, et al. (2005). Zinc-induced copper deficiency: a report of three cases initially recognized on bone marrow examination. American Journal of Clinical Pathology. DOI PubMed
- Turnlund JR, Jacob RA, Keen CL, et al. (2004). Long-term high copper intake: effects on indexes of copper status, antioxidant status, and immune function in young men. American Journal of Clinical Nutrition. DOI PubMed
- Bost M, Houdart S, Oberli M, Kalonji E, Huneau JF, Margaritis I (2016). Dietary copper and human health: Current evidence and unresolved issues. Journal of Trace Elements in Medicine and Biology. DOI PubMed