Copper
Cu
TL;DR
Copper is an essential trace mineral that most people obtain adequately from food. Its main supplemental relevance is as a counterweight to high-dose zinc, which induces a transporter that blocks copper absorption and can cause a serious, sometimes irreversible neurological deficiency.
Ideal For
- Anyone taking more than 25 mg/day of zinc for over a month
- Post-bariatric surgery patients
- Diagnosed copper deficiency with anaemia or neutropenia
- People on long-term parenteral nutrition
Avoid If
- Wilson disease
- Any copper-overload disorder
- Taking it routinely without a zinc-related reason
- Liver disease with impaired biliary excretion
Frequently Asked Questions
Overview
Copper is rarely a supplement anyone needs on its own, and is very often a supplement someone needs because of another one. The mechanism is specific: high zinc intake induces metallothionein in intestinal enterocytes, and metallothionein binds copper with higher affinity than zinc, trapping it in cells that are then shed into the stool. Someone taking 50 mg of zinc daily through a winter, or using zinc for acne over months, can develop copper deficiency presenting as anaemia unresponsive to iron, neutropenia, and — most seriously — a myelopathy resembling subacute combined degeneration that may not fully reverse even after repletion. The other main deficiency setting is post-bariatric surgery, where the duodenum and proximal jejunum responsible for absorption are bypassed. On the other side, copper excess is genuinely harmful, and Wilson disease is an absolute contraindication. The practical rule most people need is simply a 10-15:1 zinc-to-copper ratio when supplementing zinc long term.
How It Works
- Cofactor for cytochrome c oxidase in mitochondrial ATP production
- Lysyl oxidase crosslinks collagen and elastin
- Cu-Zn superoxide dismutase provides antioxidant defence
- Ceruloplasmin enables iron loading onto transferrin
Quick Facts
- Deficiency is usually caused by another supplement — zinc
- Zinc-to-copper ratio of 10-15:1 is the practical guide
- Copper deficiency myelopathy may not fully reverse
- Wilson disease is an absolute contraindication
Health Concerns Addressed
No linked health concerns yet.
Supporting Research7 studies
Pilot Study of Topical Copper Chlorophyllin Complex in Subjects With Facial Acne and Large Pores
Stephens TJ, McCook JP, Herndon JH
Investigators reported reductions in acne lesion counts and improvement in pore appearance with good tolerability.
Assessment of the tolerable upper intake level of molybdenum
EFSA Panel on Dietetic Products, Nutrition and Allergies
High molybdenum intakes are associated with gout-like symptoms and altered copper metabolism; an upper level of 0.6 mg/day is set for adults.
Copper-molybdenum antagonism and its clinical relevance: tetrathiomolybdate in Wilson disease
Brewer GJ, Askari F, Lorincz MT
Tetrathiomolybdate preserved neurological function better than trientine in newly diagnosed neurologic Wilson disease by depleting copper.
Ability of sodium copper chlorophyllin complex to repair photoaged skin by stimulation of biomarkers in human extracellular matrix
McCook JP, Stephens TJ, Jiang LI +2 more
Topical chlorophyllin was associated with increased extracellular matrix biomarkers and clinical improvement in photoaged skin appearance.
Long-term high copper intake: effects on indexes of copper status, antioxidant status, and immune function in young men
Turnlund JR, Jacob RA, Keen CL +7 more
Long-term high copper intake did not impair most indexes of copper status but produced changes in antioxidant status and a decline in some immune indices.
The risk of copper deficiency in patients prescribed zinc supplements
Duncan A, Yacoubian C, Watson N +1 more
A substantial proportion of patients on prescribed zinc had low serum copper, and some developed features of copper deficiency.
Zinc-induced copper deficiency: a report of three cases initially recognized on bone marrow examination
Willis MS, Monaghan SA, Miller ML +5 more
Excess zinc intake caused copper deficiency presenting as anemia and neutropenia that resolved with copper repletion.
Safety Information
Potential Side Effects
Nausea, vomiting and abdominal pain at doses above requirement. Chronic excess causes liver injury. The tolerable upper intake level for adults is 10 mg/day.
Contraindications
Absolutely contraindicated in Wilson disease, an inherited disorder of copper excretion where supplementation can be fatal. Avoid in cholestatic liver disease.
Drug Interactions
- High-dose zinc — blocks copper absorption via metallothionein
- Penicillamine and other chelators — reduce copper levels
- High-dose vitamin C — may impair copper absorption
- Antacids — reduce absorption
Pregnancy & Breastfeeding
Pregnancy: safe
Breastfeeding: safe
Dosage Guidelines
Dosage Used in Studies
0.9-2 mg
Best Time to Take
With food, separated from zinc doses by at least two hours
Best Form
Copper bisglycinate or copper gluconate
Bioavailability
Roughly 30-40% from a mixed diet, falling substantially with high zinc intake; bisglycinate forms absorb well.
Forms Compared
Copper bisglycinate
Copper gluconate
Copper sulfate
Food & Timing
Take with food; separate from zinc, iron and high-dose vitamin C.
Medical Disclaimer
The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.
Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.