Which copper suits you?

What is copper?

Copper (Cu) is an essential trace element. It is part of enzymes needed for, among other things, iron transport (ceruloplasmin), energy production in the cell (cytochrome c oxidase), protection against oxidative stress (superoxide dismutase) and the formation of connective tissue and pigment. An adult body contains about 100 mg of copper.

Copper is found in wholegrains, pulses, nuts, seeds, cacao, shellfish and organ meat such as liver. The body regulates its copper balance itself via absorption and excretion in bile. With a varied diet, a deficiency is rare.

EFSA sets an adequate intake of 1.6 mg per day for adult men and 1.3 mg for women. Labels use 1 mg (RI). The safe upper limit for total intake from food and supplements is 5 mg per day.

Copper and EFSA — what is scientifically recognised?

The following health claims for copper are authorised in Regulation (EU) 432/2012:

• Copper contributes to maintenance of normal connective tissues.
• Copper contributes to normal energy-yielding metabolism.
• Copper contributes to normal functioning of the nervous system.
• Copper contributes to normal hair pigmentation.
• Copper contributes to normal iron transport in the body.
• Copper contributes to normal skin pigmentation.
• Copper contributes to the normal function of the immune system.
• Copper contributes to the protection of cells from oxidative stress.

The claims apply at a daily intake that provides at least 15% of the reference intake: 0.15 mg of copper per daily dose. Ionic Copper, the beef liver capsules from Big Food and the Elke Dag multivitamins meet that threshold.

Zinc and copper — how does it work?

Zinc and copper partly share the same absorption route in the gut. As a result, a lot of zinc over a long period inhibits copper absorption. Copper deficiency caused by zinc has mainly been described with high zinc intake over a long period, well above the safe upper limit of 25 mg of zinc per day. At usual zinc doses, such as in most zinc supplements and multivitamins, extra copper is not needed.

Conversely, a lot of copper can depress zinc status. So do not decide on high doses of either yourself, but consult your doctor or therapist about long-term use. Read more about zinc under zinc.

Copper at Plenthera and other forms on the market

Ionic Copper (Trace Minerals) — at Plenthera

Liquid copper as copper sulphate, supplemented with ConcenTrace® trace minerals from the Great Salt Lake. Per daily dose of ¼ teaspoon (approx. 25 drops, dissolved in water or juice), 3 mg of copper and 15 mg of magnesium; a 59 ml bottle contains about 48 doses. 3 mg is below the upper limit of 5 mg, but well above the reference intake: this product is intended for temporary, targeted supplementation in consultation with a doctor or therapist, not for long-term daily use.

Runderlever Capsules (Big Food) — at Plenthera

Organic, freeze-dried beef liver from grass-fed cattle. Six capsules (3 g of liver) provide 0.9 mg of copper, 150 µg of vitamin A, 38 µg of folate and 11.9 µg of vitamin B12 — a food as the source, not a stand-alone copper dose.

Real Roots organ capsules — at Plenthera

Beef Thyroid & Liver and Beef Adrenal & Liver contain freeze-dried organ meat. Liver naturally contains copper; the content is not stated on the label.

Copper in multivitamins — at Plenthera

Elke Dag and Elke Dag Platinum from Vitals contain 0.25 mg of copper as bisglycinate (TRAACS®), together with zinc and iron. View the multivitamins.

Other forms on the market

Stand-alone tablets with copper bisglycinate or copper gluconate (usually 1–2 mg) and combinations of zinc with copper. We do not currently stock these as a stand-alone product.

How do you use copper?

1. First check whether you really need copper: with a varied diet, that is rarely the case.
2. Follow the dosage on the label and add up the copper from multivitamins and liver capsules.
3. Keep your total intake below the upper limit of 5 mg per day.
4. Take copper with or just after a meal and take high doses of zinc or iron at a different time.
5. With Wilson's disease, a liver condition, during pregnancy, breastfeeding or when taking medication: consult your doctor first.

Myths and misconceptions about copper

Myth 1: 'Everyone needs a copper supplement.'

Incorrect. Most people get enough copper from their diet. A stand-alone supplement only makes sense in specific situations.

Myth 2: 'More copper is always better.'

Incorrect. Above the upper limit of 5 mg per day, copper can put a strain on the liver. Stick to the dosage on the label.

Myth 3: 'A copper bracelet also provides copper.'

There is no scientific basis for this. The copper your body uses comes from food and supplements.

Combining copper with other supplements

• Zinc: with long-term high doses, pay attention to the balance between zinc and copper.
• Iron: copper contributes to normal iron transport in the body.
• Vitamin C: vitamin C contributes to normal collagen formation for the normal function of skin; copper contributes to maintenance of normal connective tissues.
• Multivitamins: include the copper from these in your total intake.
• Minerals: the full range of minerals at a glance.

Frequently asked questions

How much copper do I need per day?

EFSA sets an adequate intake of 1.6 mg per day for adult men and 1.3 mg for women. Labels use 1 mg (RI). The safe upper limit for total intake is 5 mg per day.

Do I get enough copper from my diet?

Usually, yes. Copper is found in wholegrains, pulses, nuts, seeds, cacao, shellfish and organ meat such as liver. A deficiency is uncommon with a varied diet.

Do I need extra copper if I take zinc?

Not at usual zinc doses. Zinc and copper partly share the same absorption route; copper deficiency has mainly been described with long-term high zinc intake, well above the upper limit of 25 mg per day. If you take a lot of zinc for a longer period, consult your doctor or therapist.

Is 3 mg of copper per day safe?

3 mg is below the upper limit of 5 mg for total intake, but well above the reference intake. Ionic Copper from Trace Minerals is therefore intended for temporary, targeted supplementation in consultation with a doctor or therapist, not for long-term daily use.

When should I take copper?

With or just after a meal. Preferably take high doses of zinc or iron at a different time.

Who should be careful with copper?

People with Wilson's disease or a liver condition should not use copper supplements without consulting their doctor. Also consult your doctor if you are pregnant, breastfeeding or taking medication.

Sources

• Regulation (EU) 432/2012 — authorised health claims for copper.
• EFSA NDA Panel (2015). Scientific Opinion on Dietary Reference Values for copper. EFSA Journal 13(10):4253.
• EFSA Scientific Committee (2023). Re-evaluation of the existing health-based guidance values for copper. EFSA Journal 21(1):7728.
• Collins JF, Klevay LM (2011). Copper. Adv Nutr 2(6):520–522.
• Duncan A et al. (2015). Zinc-induced copper deficiency: a review. Ann Clin Biochem 52(Pt 2):213–221.