Copper is an essential trace mineral that plays a vital role in numerous bodily functions, including energy production, iron metabolism, the synthesis of connective tissues, and the maintenance of a healthy nervous and immune system. Though a balanced diet often provides enough copper, certain medical conditions, high zinc intake, or gastrointestinal issues can increase a person's need for supplementation. Supplements offer a way to ensure adequate intake, but it is important to know which types contain copper and in what forms.
Types of Supplements Containing Copper
Copper is not always sold as a standalone supplement. In fact, many individuals get their supplemental copper from a variety of products, often combined with other nutrients. It can be found in single-ingredient pills, liquid drops, or as part of a more comprehensive blend.
Single-Mineral Copper Supplements
For those specifically looking to boost their copper intake, single-mineral supplements are the most direct option. These are available in several forms, which are named differently based on the compound that the copper is bonded to. Some popular forms include:
- Chelated Copper (Bisglycinate/Glycinate): This form, where the copper is bonded to amino acids like glycine, is often praised for its high bioavailability and better absorption. Brands like Pure Encapsulations and Thorne offer copper bisglycinate products.
- Copper Gluconate: A well-known and generally recognized as safe form, copper gluconate is frequently used as a nutrient additive and dietary supplement. The Vitamin Shoppe, for example, offers copper gluconate supplements.
- Colloidal Copper: This liquid form consists of tiny copper particles suspended in a liquid. Products like Sovereign Copper offer this type of supplement.
Multivitamins and Mineral Complexes
Many standard multivitamin and multi-mineral formulas include copper to provide a balanced spectrum of essential nutrients. This is the most common way for many people to get supplemental copper. Brands like Centrum Silver for men over 50 and Vital Nutrients' Multi-Nutrients include copper as part of their formula, recognizing the mineral's importance alongside others. Trace mineral complexes are another category of supplements that nearly always contain copper, along with other trace minerals like zinc, selenium, and manganese. When taking a multivitamin, it is important to check the supplement facts label to confirm the presence and amount of copper.
Combination Supplements (Zinc-Copper Balance)
Because a high intake of zinc can interfere with copper absorption and lead to a deficiency, some companies offer zinc and copper in a balanced ratio within a single supplement. This helps maintain the proper balance between these two essential minerals, which compete for absorption in the body. Brands like Jarrow Formulas and AOR offer zinc-copper balance products.
Understanding Different Forms of Copper
The form of copper in a supplement can influence how well it is absorbed by the body. Chelated forms, where the mineral is bound to an organic molecule like an amino acid, are often designed for improved bioavailability. However, according to the National Institutes of Health, it is not definitively known if one form of copper is significantly better absorbed than another.
| Form of Copper | Bioavailability | Common Uses | Considerations |
|---|---|---|---|
| Bisglycinate Chelate | Often cited as highly bioavailable due to its chelated state with glycine. | High-absorption supplement for correcting deficiency or balancing minerals like zinc. | Generally well-tolerated. Can be more expensive than other forms. |
| Gluconate | Good, standard absorption; often a primary form in multivitamin formulations. | General dietary supplement; widely available and cost-effective. | Less stable in some conditions, but effective for most people. |
| Sulfate | Varying, as it is a salt form and not chelated. | Used in some multivitamins and mineral products. | Absorption may be less efficient compared to chelated forms. |
| Oxide | Poor bioavailability, making it a less ideal choice for supplementation. | Less common in quality supplements due to low absorption. | Should generally be avoided in favor of more bioavailable forms. |
When to Consider a Copper Supplement
Most people do not need to take a copper supplement and can get all they need from food. However, specific situations may warrant supplementation under the guidance of a healthcare professional:
- High Zinc Intake: Zinc and copper compete for absorption, so taking high doses of zinc (e.g., to support immune health) can induce a copper deficiency. A balanced zinc-copper supplement or separate copper supplement may be necessary.
- Malabsorption Issues: Individuals with celiac disease, inflammatory bowel disease, or those who have had stomach removal surgery may have difficulty absorbing copper from food.
- Specific Deficiencies: In rare cases, a doctor may diagnose a copper deficiency and recommend a supplement.
- Certain Genetic Disorders: Menkes disease, for example, is a genetic disorder that affects copper metabolism and absorption.
Safe Supplementation: Dosage and Side Effects
The recommended dietary allowance (RDA) for adults is 900 micrograms (mcg) per day. The Tolerable Upper Intake Level (UL) for adults is set at 10,000 mcg (10 mg) daily to avoid toxicity. Symptoms of copper toxicity can include nausea, vomiting, diarrhea, and abdominal pain, and can lead to more severe liver or kidney damage over time. Always consult with a healthcare provider before starting a copper supplement to determine the right dose for your needs.
Food Sources of Copper
It is always preferable to meet your nutrient needs through diet whenever possible. Excellent food sources of copper include:
- Organ meats, such as beef liver
- Shellfish, including oysters and crab
- Nuts, like cashews and pecans
- Seeds, especially sesame and sunflower seeds
- Dark chocolate
- Legumes and whole grains
Conclusion
For those wondering what supplements have copper, the answer is varied, encompassing single-mineral tablets, multi-nutrient complexes, and specific zinc-copper balance formulas. While most people can obtain sufficient copper from a balanced diet rich in shellfish, nuts, and whole grains, supplementation may be necessary for those with specific health concerns or high zinc intake. When choosing a supplement, chelated forms like bisglycinate offer high bioavailability, but consulting a healthcare provider is essential to determine the appropriate dosage and avoid potential toxicity. For more detailed information on dietary intake, a comprehensive resource is the NIH Office of Dietary Supplements website.
