What is copper good for?
Copper is an essential trace mineral that is fundamental for several key functions. It can be found in every tissue in the human body, and plays a critical role in the formation of red blood cells and in the formation of collagen, as well as ensuring your nervous system and immune system remain healthy and functional.
Causes of copper deficiency
Although copper deficiency is rare, an excess intake of zinc, as well as genetic conditions such as Menke's disease, can lead to copper deficiency. Low copper levels have been associated with high cholesterol, as well as high blood pressure, and one study found that some patients suffering from heart failure can benefit from copper supplementation.
On the other hand, some conditions such as Wilson's disease can actually lead to excess copper in the body, which carries its own set of health problems.
Role in bone health
Copper deficiency is also associated with lower bone mineral density and a higher risk of osteoporosis, which is believed to be due to its relationship with the production of collagen. With insufficient copper intake, the body is unable to replace damaged or degraded connective tissues, or the collagen that makes up bone structure.
Role in the immune system
Copper also plays a critical role in the immune system, and a deficiency in copper can lead to a condition known as neutropenia, which is essentially a low level of white blood cells, also known as neutrophils, which are one of the body's chief weapons used to fight against infection.
When should I take copper?
Copper supplements can generally be taken at any time of the day, although taking them on an empty stomach is preferred for maximum absorption. However, if you experience any stomach upset from taking copper supplements on an empty stomach, it is perfectly acceptable to take them with food instead.
What does copper combine well with?
Copper with L-tyrosine, vitamin B6 & folic acid
L-tyrosine, which is involved in the production of dopamine, has been found to be even more effective at performing this function when taken together with a combination of copper, vitamin B6 and vitamin B9 (folic acid).
What should I avoid taking copper with?
Avoid with iron, molybdenum, manganese or zinc
Copper absorption is known to be inhibited by several other minerals, including iron, molybdenum, manganese and zinc.
Copper and zinc specifically are well known to compete for absorption, and despite often being paired together in some supplemental forms due to long-term zinc supplementation resulting in a copper deficiency, zinc will actually outperform copper for absorption whenever the two are present, so it is best to take them separately to ensure maximum absorption for both minerals.
Avoid with vitamin C
Also, when copper is taken with vitamin C, it can potentially form free radicals through a chemical reaction that occurs when they encounter each other, so this is another pair of supplements that are best taken separately, at least three hours apart.
What are natural sources of copper?
If you are interested in achieving your daily copper intake through your diet, rich sources of copper include:
- Beef liver
- Oysters
- Lobster
- Spirulina
- Shiitake mushrooms
- Leafy greens
- Seeds
- Nuts
- Dark chocolate
Copper data sources & further reading
- https://www.medicalnewstoday.com/articles/288165
- https://www.mountsinai.org/health-library/supplement/copper
- https://www.healthline.com/health/heavy-metal-good-for-you-copper
- https://restorativemedicine.org/library/monographs/copper/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9856059/
- https://www.mountsinai.org/health-library/supplement/tyrosine
Last updated by Asklepios on 3rd February, 2025