Also known as: Copper bisglycinate, Copper gluconate, Cupric oxide, Cu
MineralsStrong evidence
A trace mineral required for iron handling, connective tissue and antioxidant enzymes. Rarely supplemented on its own, and most relevant as the mineral that high-dose zinc quietly depletes.
Typical dose
1.0–2.0 mg per day
With food; separate from zinc doses or use a combined product
What it is
Copper is a trace mineral needed in small amounts, around 1 to 1.2 mg daily for adults. Sources include liver, shellfish, nuts, seeds, wholegrains and dark chocolate.
Shortfall from diet alone is uncommon in people eating varied food. The more realistic route to low copper is not eating too little of it but taking too much zinc, which competes with copper for the same absorption pathway.
This is why copper appears in well-formulated zinc products and in multivitamins, usually at a ratio of around 10 to 15 parts zinc to 1 part copper. A zinc supplement without copper, taken at high doses for a long period, is the classic way people end up short.
How it works
Copper is a cofactor for enzymes involved in iron transport, which is why copper status affects iron handling and why the two are linked more closely than most people realise.
It is required by lysyl oxidase, the enzyme that cross-links collagen and elastin. Without adequate copper, connective tissue cannot be assembled properly, which links copper to skin, blood vessel and tendon integrity.
Copper also sits at the centre of superoxide dismutase, one of the body's main antioxidant enzymes, and of the final step in the electron transport chain that generates ATP. It additionally contributes to melanin production and to nerve function.
What the evidence shows
Copper's essentiality and enzymatic roles are firmly established. Correcting genuinely low copper status resolves the associated problems clearly.
The most practically relevant evidence concerns the zinc interaction, which is well documented and reproducible. Sustained zinc intake above roughly 40-50 mg daily reliably pushes copper down over time, and this is the most common route to low copper status in supplement users.
There is no meaningful evidence supporting copper supplementation for performance, energy or anything else in people with adequate status. It belongs in a formula as a counterbalance rather than as a standalone product.
Dosing
Reference intake is around 1 to 1.2 mg daily, which varied food supplies without effort.
The practical reason to take copper is to counterbalance zinc. If you take zinc at higher doses for an extended period, 1 to 2 mg of copper alongside it is sensible, at roughly a 10 to 15 to 1 zinc to copper ratio.
Do not take copper and zinc at the same moment, since they compete for absorption — separate them or use a product formulated with both, where the ratio has been accounted for. Bisglycinate and gluconate absorb better than cupric oxide, which is cheap and poorly absorbed. The tolerable upper intake is 5 mg daily.
At a glance
Common forms
Copper bisglycinate, Copper gluconate, Copper sulphate, Cupric oxide, Within zinc and multivitamin formulas
Half-life / duration
Status adjusts over weeks; liver regulates levels
Timing
With food; separate from zinc doses or use a combined product
Competition status
Permitted — not on the WADA Prohibited List
Category
Minerals
Safety and side effects
At intakes near requirement, copper is safe. The tolerable upper intake is 5 mg daily, and there is no good reason to approach it.
Excess copper causes nausea, vomiting and abdominal pain, and sustained high intake places a load on the liver. Because the margin above requirement is not large, this is not a mineral to take casually at high doses.
Anyone who has been told their body has difficulty handling copper should avoid supplements entirely. Speak to your doctor before use if you take regular medication.
Who should avoid it
Avoid supplements if you have been told your body has difficulty handling copper. Do not exceed 5 mg daily. Separate from zinc doses, since the two compete for absorption. Speak to your doctor before use if you take regular medication or are under medical care.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
