Copper
mineral
ApprovedGeneral information about nutrients. No diagnosis, no medical advice. If you take medication, are pregnant or have a medical condition, talk to your doctor before taking supplements.
Overview
Copper contributes to normal iron transport in the body. Copper contributes to maintenance of normal connective tissues. Must be balanced with zinc.
Interactions
Copper and zinc must be maintained in a balanced ratio (roughly 1:8-15) for proper Cu/Zn superoxide dismutase function and to prevent mutual depletion.
Ceruloplasmin (a copper-containing enzyme) is essential for iron oxidation and transport via transferrin. Copper contributes to normal iron transport in the body.
Excess zinc induces intestinal metallothionein, which preferentially binds copper and traps it in enterocytes that are shed, effectively blocking copper absorption. Monitor copper status with zinc >40mg/day.
Research status
Cofactor for superoxide dismutase (SOD), a key antioxidant enzyme.
Top 5 food sources
Expert opinions
NIH
The NIH UL of 10 mg/day for copper reflects hepatotoxicity and GI distress at chronic excess. Wilson's disease patients illustrate the narrow tolerance. RDA is 900 µg/day and normally met through organ meats, shellfish, nuts, and dark chocolate. Deficiency is rare but arises from long-term high-dose zinc, gastric bypass, or malabsorption, presenting as anemia, neutropenia, and myeloneuropathy. Ceruloplasmin and serum copper are used for assessment.
Recommended dose: 0.9 mg
Source: NIH
Dr. Strunz
Strunz recommends 1 to 2 mg copper (bisglycinate) whenever zinc is taken long-term, aiming for a zinc-to-copper ratio of about 15:1 to prevent induced copper deficiency. Copper contributes to normal iron transport in the body. Copper contributes to maintenance of normal connective tissues. He avoids excess and only supplements when zinc dosing or lab evidence warrants it.
Recommended dose: 1–2 mg (when taking zinc)
Source: Dr. Strunz
Expert profiles summarise publicly available statements. The named people do not cooperate with Stackwell and have not authorised these summaries. Not medical advice.
Usually obtained from diet. Supplement only when taking zinc to maintain balance.