Copper
Mineral
Also known as: Copper glycinate, Copper bisglycinate, Copper citrate, Copper gluconate
A
Grade A💊 1-2mg daily🎯 6 primary uses🔗 2 synergies⚠️ Review warnings
Levels upNutrition+50 pts
Overview
Essential trace mineral for iron metabolism, connective tissue, and antioxidant function. Often depleted by high zinc supplementation.
Primary Uses
Immune cell energyIron metabolismAntioxidant enzymesConnective tissueEnergy productionAntioxidant
Frequently Asked About Copper
How much Copper should I take?
The typical effective range is 1-2 mg. Individual needs vary based on age, body weight, diet, and goals — start at the lower end and adjust based on response. Always consult a healthcare provider before starting a new supplement.
When is the best time to take Copper?
Separate from zinc by several hours. Consistency matters more than perfect timing — pick a daily anchor (e.g. with breakfast or before bed) and stick with it.
Should I take Copper with food?
Yes.
Does Copper interact with medications?
Yes — known interactions include Penicillamine, zinc, antacids reduce absorption. If you take any prescription medication, talk to your doctor or pharmacist before starting Copper.
What does Copper pair well with?
Copper stacks well with Zinc (at 15:1 ratio Zn:Cu) and Iron (copper helps absorption) — these combinations either improve absorption or work synergistically toward common goals.
Who should not take Copper?
Copper should be avoided or used with caution by people with Wilson's disease and Copper overload conditions. Pregnant or breastfeeding women should consult a healthcare provider before use.
What are the side effects of Copper?
Most people tolerate Copper well. The most commonly reported side effects are Nausea if taken without food and GI upset. Side effects are usually dose-dependent — lowering the dose often resolves them.
Dosage
Typical range
1-2mg daily
Timing
Separate from zinc by several hours
With food
Yes
Dose Tiers
RDA / DV
900 mcg
Moderate
1-2 mg
Upper Limit
10 mg
Duration
Safe long-term at appropriate doses
Special Populations
Those taking zinc, anemia, collagen support
Research & Studies
Search the literature now
We haven’t curated landmark studies for Copperyet — one-click into the primary literature here. PubMed (RCTs) is usually the highest-signal starting point.
Mechanism of Action
- • Required for iron absorption and transport
- • Cofactor for lysyl oxidase (collagen)
- • Part of SOD antioxidant
- • Required for energy production
Evidence Quality
Evidence Grade A
Essential trace mineral, important to balance with zinc
Safety & Contraindications
Serious Warnings
- • Toxicity possible - don't mega-dose
- • Wilson's disease contraindication
Contraindications
- • Wilson's disease
- • Copper overload conditions
Common Side Effects
- • Nausea if taken without food
- • GI upset
Pregnancy & Breastfeeding
Consult healthcare provider
Liver & Kidney Notes
Wilson's disease - avoid
Interactions
💊 Medications
- • Penicillamine, zinc, antacids reduce absorption
🧪 Supplements
- • Zinc depletes copper - balance needed
🍽️ Food & Alcohol
- • Shellfish, nuts, chocolate are sources
Stacking & Synergies
Pairs Well With
Avoid Combining With
Zinc at same time
Best Goal Synergies
Zinc balanceAnemiaCollagen
Buying Guide
What to Look For
- • Chelated form
- • Appropriate dose
Standardization Markers
Elemental copper content
Adulteration risk
Low
Practical Notes
- • Usually only needed if supplementing zinc
- • 15:1 zinc:copper ratio
- • Diet usually provides enough
- • Balance with zinc (15:1 ratio)
- • Take separate from zinc
- • Essential for iron utilization
Tags
immunemineralessentialenergytrace-mineralironconnective-tissuezinc-balance
Top Products with Copper
Highest-scored catalog products containing Copper, ranked by our scoring engine.
Copper BisglycinateThorne96
Thyroid Health Complex (formerly Thyrocsin)Thorne90
ForHer Hormone Balance and Longevity Multivitamin for WomenComplement89
Advanced NutrientsThorne88
More in Mineral
Other ingredients in the Mineral category.
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Trace mineral supporting bone health, cognitive function, and hormone metabolism. May support testosterone in deficient states.
Calcium
Essential mineral for bone health, muscle function, nerve signaling, and blood clotting.
Calcium Carbonate
Common, economical calcium form with highest elemental calcium percentage. Requires stomach acid for absorption.
Calcium Citrate
Well-absorbed calcium form that doesn't require stomach acid. Better for those on acid-reducing medications.
Chloride
Essential electrolyte mineral that works with sodium and potassium to maintain fluid balance, nerve transmission, and stomach acid production.
Chromium Picolinate
Trace mineral for insulin sensitivity and blood sugar regulation. Popular for carb cravings.
Last reviewed: September 2026 by the Formulate Research Team. Sources cited above; methodology and scoring criteria published here.
Cite this page
Formulate Research Team. (2026, September). Copper — Evidence-Based Supplement Guide. Formulate Supplement Encyclopedia. https://app.formulate-health.app/learning/supplements/copper
Educational content based on published research and our scoring methodology. Not medical advice — consult a qualified healthcare provider before starting, stopping, or changing supplements, especially if you take medications, are pregnant, or have a medical condition.