Copper
Also known as Copper bisglycinate
Copper is a trace mineral needed for iron metabolism, connective tissue, and antioxidant enzymes. Most people get enough from food, but its main supplemental role is to offset the copper depletion caused by long-term high-dose zinc.
Benefits
Balances high-dose zinc
ModeratePrevents the copper deficiency that chronic zinc supplementation can cause.
Supports iron metabolism
ModerateRequired for enzymes that mobilize and use iron properly.
Pros & cons
Pros
- Cheap insurance alongside zinc
- Needed in only tiny amounts
Cons
- Rarely needed on its own
- Narrow safe range
Side effects
Toxicity if over-supplemented
Excess copper can cause nausea and, rarely, liver issues.
How to take it
Typical dose
1–2 mg per day, typically paired with zinc
Timing
With food
Common forms
Tip: A common ratio is roughly 1 mg copper per 10–15 mg of supplemental zinc.
What the research says
Copper-zinc balance
ModerateMaintaining copper intake offsets the copper depletion seen with sustained high-dose zinc.
How it connects
Relationships between Copper and other supplements in the matrix.
Zinc and copper compete and balance each other — add copper when taking high-dose zinc long-term.
Compare the pairing