Copper
minerals
Copper is an essential trace mineral required for iron metabolism, collagen formation, and neurological function. It acts as a cofactor for numerous enzymes and plays a critical role in energy production and immune system support.
Benefits
Dosage
Typical Dose
0.9–1.3 mg daily
Upper Limit
10 mg daily (tolerable upper intake level)
Timing
With meals to enhance absorption and reduce gastrointestinal upset
Forms & Bioavailability
Copper gluconate
Well-absorbed and gentle on the gastrointestinal tract
Copper sulphate
Highly absorbable but may cause nausea in sensitive individuals
Copper amino acid chelate
Enhanced absorption through amino acid binding
Side Effects
Interactions
Research Summary
Copper is essential for cytochrome c oxidase and other oxidative enzymes critical to cellular energy production. Clinical research supports its role in maintaining bone density, cardiovascular health, and cognitive function. However, excessive supplementation is associated with toxicity; most people obtain adequate copper from dietary sources including shellfish, nuts, and whole grains.
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