Copper (Copper Gluconate / Bisglycinate)
Essential mineralsFunction & benefits
A trace mineral that contributes to normal iron transport in the body, normal hair and skin pigmentation, the maintenance of normal connective tissues, normal immune and nervous system function and the protection of cells from oxidative stress (EFSA-authorised claims); it is a necessary partner when taking zinc supplements long term.
Dosage & how to use
| Recommended dose | 1–2 mg daily (the NRV is 1 mg and the EFSA adequate intake is 1.3–1.6 mg for adults) |
| Best time to take | With lunch |
| Frequency | Once daily |
Best forms to choose
Copper gluconate or copper bisglycinate chelate.
Important warnings
The EFSA upper limit for adults is 5 mg a day from all sources
Not for people with Wilson's disease (inherited copper build-up)
Do not take high doses on their own without a need or a lab test
Drug interactions
High-dose zinc reduces copper absorption, so take them two hours apart; copper reduces the absorption of tetracycline and quinolone antibiotics and penicillamine.
Related supplements
- Molybdenum Chelate (Glycinate)Essential minerals
- Manganese (Bisglycinate)Essential minerals
- Daily MultivitaminsGeneral health & immunity
- Omega-3 Fish OilGeneral & heart health
Scientific references
- EFSA Journal 2009;7(9):1211 (copper health claims)
- EFSA Journal 2015;13(10):4253 (Dietary Reference Values for copper)
- EFSA Journal 2023;21(1):7728 (re-evaluation of the health-based guidance values for copper)
Content last updated: 17 October 2026 · Based on published sources and research (EFSA / NIH / PubMed)
⚖️ Medical disclaimer: The information and data provided here are for health education and nutritional guidance only. They are not a medical diagnosis and never replace a direct consultation with your doctor or pharmacist. Always consult your doctor before starting any supplement, especially during pregnancy or breastfeeding or when taking long-term medication.