Mineral
Copper
Also known as: Copper glycinate, Copper bisglycinate, Copper citrate, Copper gluconate
A
Evidence
Essential trace mineral for iron metabolism, connective tissue, and antioxidant function. Often depleted by high zinc supplementation.
Primary uses
- Immune cell energy
- Iron metabolism
- Antioxidant enzymes
- Connective tissue
- Energy production
- Antioxidant
How it works
- Required for iron absorption and transport
- Cofactor for lysyl oxidase (collagen)
- Part of SOD antioxidant
- Required for energy production
Dosage
- Typical range
- 1-2mg daily
- Timing
- Separate from zinc by several hours
- With food
- Yes
- Duration
- Safe long-term at appropriate doses
- Special populations
- Those taking zinc, anemia, collagen support
Forms
- Copper glycinate
- Copper gluconate
- Copper citrate
- Capsule/tablet
Safety
Common side effects
- Nausea if taken without food
- GI upset
Contraindications
- Wilson's disease
- Copper overload conditions
Known interactions
Evidence notes
Essential trace mineral, important to balance with zinc
Grade A: Multiple well-designed human trials support the main claims.
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