Copper
(Cu)
Evidence: High
Potential Benefits: Low
Safety: Reasonable
TABLE OF CONTENTS
What is copper?
Copper is an essential mineral necessary to create dopamine and white blood cells, utilize iron, regulate serotonin levels, and more. Copper supplements are only helpful if you are deficient in this nutrient. If you already get enough from food, you should not take it as a supplement as too much copper can lead to multiple health problems. This article is about the main benefits of copper as a supplement, its potential side effects, the best time to take it, and more.
What does copper do?
Copper has many vital functions in the body.
It helps us make white blood cells necessary for immune system function, platelets that clot the blood when we get wounded, and dopamine, our brain’s key motivation chemical.
This mineral helps us regulate dopamine and serotonin levels, especially if we produce too much serotonin and not enough dopamine.
Copper acts as an antioxidant, protecting us from oxidative stress.
One of copper’s roles is to help us get rid of histamine. While histamine is essential to make stomach acid and keep us awake and alert, too much histamine can cause acid reflux and heartburn and contributes to allergies, headaches, diarrhea, anxiety, and panic attacks. Getting enough copper helps the body flush out excess histamine and prevent these side effects.
This nutrient is also necessary to absorb and utilize iron and extract energy from food.
Copper cooperates with vitamin C in many ways. Together, they strengthen collagen and make essential neurotransmitters, such as adrenaline, noradrenaline, and oxytocin. These two nutrients also work together to send signals to make thyroid hormones and sex hormones like estrogen and testosterone. They also prevent us from overeating and peeing too much at night.
Potential benefits
It is important to note that all of the potential benefits mentioned below are dose-dependent. Generally, the higher the dose, the more pronounced the effects are. However, they do reach a plateau at a certain point. We will discuss the best dosing protocol later in this article.
Many possible benefits fall under the umbrella of ‘correcting a deficiency’ and are therefore not mentioned in the article. If you are deficient, copper supplements can affect your cognition, performance, and overall health in a remarkably positive way.
Major benefits
Possible side effects
These side effects are dose-dependent. The risk for them increases (often linearly but sometimes exponentially) as you increase the dose. Some of the side effects only apply to very high doses.
Who should not take copper?
You should probably avoid taking the supplement if you:
Who will benefit the most?
You should consider taking the supplement if you:
Symptoms of copper deficiency
The most common signs of deficiency include:
Keep in mind that these signs are just indications of a deficiency. If you experience some or even most of them, it does not necessarily mean you need more copper. On the other hand, some people may be deficient even though they are completely asymptomatic.
With that said, if you experience many or most of these symptoms, there is a high chance that you are not getting enough copper. The more of these symptoms you have and the more severe they are, the more likely you are to have a deficiency.
Types of copper supplements
The different types of copper supplements include:
All of these forms are different from copper found in food. All of these are somewhat effective for fixing a deficiency but animal experiments suggest none of these are as effective as getting the mineral from food. Furthermore, these forms also have more potential to cause harm.
One possible exception is the copper niacin form (sold mainly by MitoSynergy). This form appears to be just as good as copper from food but we need more studies to know for sure.
How much copper should you take?
The RDA (recommended daily allowance) for this nutrient is 0.9 mg/d for both men and women. These amounts should be enough for most people to avoid symptoms of deficiency. The RDA for pregnant and lactating women is 1 mg/d and 1.3 mg/d, respectively.
For most people, 1 mg appears to be the best daily target. This amount should provide most of the benefits without meaningful side effects.
Beware that some things increase your need for copper. These include zinc supplementation, antacids, celiac disease, gastric bypass surgery, and more.
It is relatively easy to get enough copper from food. What you want to keep an eye on is a copper:zinc ratio. These two nutrients have to be kept in balance and the sweet spot is somewhere between 1:2 and 1:15.
What generally throws this ratio off is getting too much copper from supplements or certain types of liver. However, zinc supplements with 50+ mg could certainly deplete you of copper.
If you take any dose of copper or a high dose of zinc, consider supplementing with the other mineral as well.
The upper safety limit is 10 mg/d. Higher amounts may cause problems if you take the supplement for a prolonged period. Taking more than 1 mg daily should not be necessary and is not recommended unless you have a great reason to do so.
Food sources of copper
Getting enough copper from food is easy.
The richest food sources include oysters, spirulina, shiitake mushrooms, sesame seeds, cocoa powder, and most types of liver. These foods should provide enough of this nutrient in 15-20 grams.
As a general rule of thumb, plant foods are a better source of copper than animal foods. The exceptions to this rule are oysters and liver. If you are on a plant-heavy diet or include one of these two animal sources, you should not be at risk of becoming deficient.
One thing to keep an eye on is the varying levels of this mineral in some foods. For example, the copper content in milk varies 88-fold, muscle meat varies 18- to 100-fold, potatoes vary 32-fold, and oysters vary 48-fold.
Because of this, you do not want to rely on just one rich source of copper and instead want to spread it across multiple foods.
Fortunately, foods rarely contain amounts so high to cause copper toxicity since both plants and animals limit their accumulation when there is too much copper in the soil.
The easiest way to predict how much copper you are getting in your diet is with Cronometer.com. This free app allows you to track all vitamins, minerals, and more.
Best time to take copper
The nutrient is fat-soluble, which means you want to take it with food to absorb it well. Taking the supplement with food is also better if it causes stomach upset when you take it on an empty stomach.
Whether you take the supplement in the morning or the evening doesn’t matter. It does not interrupt your sleep in any way.
Interactions with other supplements
Where to buy copper
Amazon seems to be the best option for ordering copper supplements in most countries. They offer some very affordable products backed by many positive reviews. Also, you can choose from a wide range of brands without having to search through other markets on the internet.
Beware some brands display the dosage per serving instead of per pill or capsule. Therefore, you may accidentally buy something less potent than you intended. Do not fall for this marketing trick.
FAQ
References
Most of the information provided in this guide is supported by scientific research that can be found and verified in the PubMed medical library. We highly encourage you to use the library to verify anything said in this article. We excluded from consideration studies that are either confounded or have a high conflict of interest.
We hope this guide has helped you determine if you should add copper to your stack and how to do it right.
If you have any further questions or want to share your feedback, feel free to email us!
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