Can you take Copper and Zinc together?
Yes — in fact, anyone taking higher-dose zinc long-term should usually get some copper too.
What to do: Keep total zinc at or below 40 mg/day unless supervised. If you take ≥25 mg daily for months, use a formula that includes 1–2 mg copper (roughly a 10–15:1 ratio). Spacing doses apart does not prevent this effect.
Dose matters: At ≥50 mg/day of zinc — the range where zinc-induced copper deficiency has been reported — make sure you also take copper, and consider lowering the dose.
High-dose zinc can cause copper deficiency
Zinc induces metallothionein in intestinal cells. Metallothionein binds copper more tightly than zinc, trapping dietary copper until the cells are shed. Chronic intakes above ~40–50 mg/day have caused copper-deficiency anemia, low white-cell counts and neurological damage.
Evidence level: Strong evidence — Randomized trials or authoritative reviews (e.g. NIH ODS).
Sources
- NIH Office of Dietary Supplements — Zinc Fact Sheet for Health Professionals
- NIH Office of Dietary Supplements — Copper Fact Sheet for Health Professionals
- Duncan A et al. The predictive value of low plasma copper and high plasma zinc in detecting zinc-induced copper deficiency. Ann Clin Biochem 2016.
Suggested timing for Copper and Zinc
Breakfast
~8:00Dinner
~19:00Taking more than these two?
Add the rest of your stack and your medications for a complete check and timing plan.
Check my full stackBuying guide
What to look for on the label
Form and quality matter as much as dose.
Copper
- • Copper bisglycinate
- • Copper gluconate
Zinc
- • Zinc picolinate, bisglycinate or citrate
- • If you take ≥25 mg daily long-term, choose a formula that includes 1–2 mg copper