Copper
Content by: OpenSupplement Editorial Team | Medical review: pending | Last updated: April 13, 2026
TL;DR
Essential trace mineral for collagen and red blood cell production
Moderate evidence for bone health and heart function
Mandatory when taking high-dose Zinc supplements
Dangerous in excess; can cause oxidative stress
Very cheap: ~$5-8/month
Best for: Balancing zinc, preventing anemia
What it is
Copper is required for the enzyme that 'links' collagen and elastin together, giving your skin and blood vessels their strength. It is also essential for the transport of iron. If you are low in copper, you can become anemic even if you have enough iron.
What the research says
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Copper on Amazon
Safety
Narrow therapeutic window. Too much copper (Zinc-to-Copper ratio imbalance) can cause oxidative damage and is associated with a higher risk of Alzheimer's. Only supplement if you are taking zinc or have a confirmed deficiency.
Interactions
- Zinc: High-dose zinc (50mg+) blocks copper absorption. Always take them together (approx 15:1 ratio).
Dosing
Standard Dose: 1-2 mg daily. Form: Copper Gluconate or Sebacate.
Cost
Dirt cheap. $5-8 per month.
The bottom line
Copper is the 'silent partner' to zinc. Don't take it alone unless necessary, but don't forget it if you are taking an immune-boosting zinc supplement.
References
- Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the Age-Related Eye Disease Study 2 (AREDS2) randomized clinical trial. JAMA. 2013;309(19):2005-15.
- Chew EY, Clemons T, SanGiovanni JP, et al. The Age-Related Eye Disease Study 2 (AREDS2): study design and baseline characteristics (AREDS2 report number 1). Ophthalmology. 2012;119(11):2282-9.
- Office of Dietary Supplements. Copper - Health Professional Fact Sheet. National Institutes of Health.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.