Copper
The mineral that zinc can crowd out. Small amount, big role.
Copper supports iron metabolism, connective tissue formation, and the function of several antioxidant enzymes. It is needed in small amounts, and most people get enough from a varied diet that includes nuts, seeds, shellfish, and wholegrains. The main route to copper depletion is long-term high-dose zinc supplementation, because zinc and copper share an absorption transporter. If you take more than 25mg of zinc daily, copper is worth monitoring.
Reference values
Daily reference values from official nutrition authorities. These are population reference figures, not personal recommendations.
| Group | RDA | Upper limit | Source |
|---|---|---|---|
| General adult | 1.2 mg | 5 mg | UK SACN DRVs (1991); EFSA UL 5 mg (2003) |
Forms and bioavailability
Not all forms are absorbed equally. The form on your supplement label affects how much your body can actually use.
| Form | Absorption | With food | Timing | Evidence |
|---|---|---|---|---|
| copper gluconate | Typical | With food | Either | Likely |
| copper bisglycinate | Higher | With food | Either | Informational |
How it pairs with other supplements
Works well with
Copper is required for ceruloplasmin, which mobilises stored iron for haemoglobin synthesis. Copper deficiency can cause iron-resistant anaemia even with adequate iron intake.
Things to watch for
Zinc and copper compete for intestinal absorption; sustained high zinc (>40 mg/day) induces metallothionein and depletes copper. Aim for ~10-15 mg zinc per 1 mg copper when supplementing.
Stack Almanac tracks your copper and zinc together and will flag the balance when your zinc intake looks elevated, so you can decide whether a small copper supplement makes sense for your routine.
Track your Copper in Stack Almanac
Last reviewed: 2026-05-21. Reference values are adult-general RDAs from UK. Individual needs may vary. This page is for informational purposes only and is not a substitute for professional medical advice.