Why Should I Take Zinc and Copper Together?

Our bodies can make a lot of what we need. Your skin turns sunlight into vitamin D. Your gut bacteria make vitamin K. But your body can't make minerals—and it needs them.

Minerals are present in the earth and eventually make their way into soil, food and water. We get essential minerals like copper and zinc through food or water intake, and daily supplements can help fill our dietary gaps.

However, large amounts of zinc can disturb your body's copper metabolism. For this reason, you may have heard that zinc supplements and copper supplements should be taken together.

Is that true? Read on to hear the whole story.

What do zinc and copper do for the body?

Copper and zinc are called essential minerals because we can't function properly without them. They are absolutely necessary, though in fairly small amounts. Like other minerals, they play critical roles in the body. If we didn't get enough, or couldn't use what we consume, multiple body systems would suffer or even fail.

Copper, for instance, is needed for healthy energy production, connective tissue and the central nervous system (i.e., your brain and spinal cord). It plays a critical role in the body's antioxidant enzyme system.

Zinc also plays a role in multiple systems, including in the body's antioxidant enzymes and in making certain proteins in our body achieve the correct structure. Zinc is best-known as an immune system superstar. Whether in lozenges, capsules, or a half-dozen oysters on the half-shell—for those so inclined—adequate levels of zinc can help you stay healthy all year long.

Of course, zinc and copper are not the only minerals we need. Calcium and iron are among the best-known. Magnesium is another one. This bone and metabolism superstar also supports brain function and mood.

Do zinc and copper compete for absorption?

It's unfair to copper's reputation to talk as if both minerals compete against each other. Also, in normal amounts in diet or water or balanced nutrition, we don't need to worry about this "competition."

Absorption issues only occur when a person takes an excessive amount of zinc, usually over 50 milligrams or more, while at the same consuming too little copper and not taking a copper supplement. When people take zinc supplements this way, the levels of zinc in the body increase so much that they block copper absorption and utilization. So excessive zinc intake can interfere with levels of copper, but not the other way around.

Thankfully, this is easily avoided. Just get enough copper from your diet (starting with our list of copper-rich foods below) or take a balanced mineral supplement that complements zinc with adequate copper. A standalone copper supplement is rarely necessary because many zinc supplements and trace mineral formulas include copper to ensure things stay balanced. Multivitamins and multimineral supplements almost always include both.

Zinc supplements have been associated with occasional nausea. The best advice is to take them with food and experiment with taking your zinc supplements later in the day. If side effects are a concern, try supplements with a lower amount of zinc.

Mineral-Rich Foods

Many recognizable foods can help you get the mineral nutrition your body needs.

Foods high in zinc

• Oysters (#1 source)
• Beef
• Blue crab
• Breakfast cereals, fortified
• Rolled oats (oatmeal)
• Pumpkin seeds, roasted
• Pork chops
• Turkey breast, roasted
• Cheddar cheese
• Shrimp
• Lentils

Foods high in copper

• Beef liver
• Oysters
• Dark chocolate
• Potatoes
• Shiitake mushrooms
• Cashews
• Crab
• Sunflower seeds
• Tofu
• Chickpeas (garbanzo beans)
• Millet
• Salmon
• Whole wheat pasta
• Avocado
• Spinach, cooked
• Asparagus, cooked
• Sesame seeds

As you can see, many foods rich in copper also deliver zinc. Although animal-derived foods top these food lists, many familiar veg-friendly foods like nuts, seeds, legumes, whole grains, and vegetables are also excellent sources. A healthy, well-rounded diet, complemented by a good multivitamin and possibly a multi-trace mineral, is an excellent way to cover the basics of copper and zinc in a healthy diet.

What not to take with zinc and copper

You might have read about some things that could interfere with mineral absorption and the accessibility of copper and zinc in the body. Like the zinc-copper "competition," most supposed absorption blockers are not truly worth worrying about.

Calcium and iron can theoretically interfere with copper and zinc, and you might hear about plant compounds, such as fiber or phytates, blocking mineral absorption. But these are largely hypothetical problems and not of concern to most people. Phytates occur in tea, for instance. But are tea drinkers mineral-deficient? No, at least not from their daily cuppa.

For these negative interactions to occur, you'd have to consume way too much of one thing, and not enough of another. And that's not likely to happen within a balanced diet.

Be aware, though, that too much zinc supplementation can put a crimp in iron absorption. The solution is simply to make sure your zinc supplement contains healthy amounts: 20 to 50 milligrams is a good target dose. If you need extra iron, make sure you're getting enough, whether from food or supplements.

Overall, balance is key: a balanced diet, a balanced multivitamin, a balanced mineral supplement, and working with your health care provider or dietitian to find your "nutrient sweet spot."

Put it all together and you'll be humming along like nobody's business.

How much copper and zinc should I take?

A well-rounded trace mineral supplement contains about 20 mg of zinc and 2 mg of copper. This is less zinc than some supplements may contain, but a highly absorbable form called zinc monomethionine means your body can get more out of it.

Note that minerals required in larger amounts, like calcium and magnesium, are ingredients not usually included in trace mineral supplements. Iron is a specialty mineral and is not included in all mineral supplements. A good trace mineral formula may also contain ingredients like manganese, chromium, molybdenum, boron and vanadium.

References

• Kumar M, et al. "Copper and Zinc Feud: Is This Myelodysplasia or Myelodysplastic Syndrome?" Cureus. July 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC9371592/
• "Copper." National Institutes of Health. October 2022. https://ods.od.nih.gov/factsheets/Copper-HealthProfessional/
• "Copper." Data on file.
• "Zinc." National Institutes of Health. September 2022. https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/
• "Zinc." Data on file.