Forms of Oral Copper Supplements
Oral copper supplements are the primary method for increasing copper levels in individuals with a diagnosed deficiency. The effectiveness of a supplement depends largely on its form, with certain chelates offering superior absorption and tolerability.
Copper Bisglycinate
Copper bisglycinate is a highly bioavailable, chelated form of copper. In this compound, the copper is bound to two molecules of the amino acid glycine, which allows it to be absorbed as an amino acid rather than a mineral. This process helps bypass competition with other minerals, such as zinc and iron, in the intestinal tract, leading to more efficient uptake.
- High Bioavailability: The chelated nature ensures maximum absorption and effectiveness.
- Good Tolerability: It is often well-tolerated by those with sensitive digestive systems.
- Bypasses Competition: This form reduces interference with other minerals, making it a reliable option.
Copper Gluconate
Copper gluconate is another commonly used and well-absorbed form of copper supplement. It is a salt of D-gluconic acid and provides a bioavailable source of the mineral to correct copper deficiency.
- Effective: It is often recommended by doctors as an effective treatment for correcting deficiencies.
- Widespread Use: Widely available in multivitamins and standalone supplements.
- Side Effects: While generally safe, some studies note that side effects like nausea and diarrhea can occur, though at similar rates to a placebo.
Other Forms of Copper
Other forms of copper available in supplements include:
- Copper Sulfate: This is a mineral salt of copper. While it can be effective, it is also the form most associated with toxicity in very high doses and is less bioavailable than chelated forms.
- Cupric Oxide: Often found in multivitamin formulations, this form is considered to have poor bioavailability and is not recommended for addressing deficiencies.
The Role of Diet in Increasing Copper Levels
While supplements can be effective, meeting your daily copper needs often starts with a balanced diet. Many foods are naturally rich in this essential trace mineral, and their inclusion in your meals can help maintain or raise copper levels.
- Organ Meats: Beef liver is one of the most concentrated sources of copper.
- Shellfish: Oysters, crab, and lobster are excellent sources of dietary copper.
- Nuts and Seeds: Cashews, sunflower seeds, and sesame seeds are all good plant-based sources.
- Whole Grains: Wheat-bran cereals, whole-grain pasta, and millet contribute to copper intake.
- Legumes: Beans and chickpeas contain a notable amount of copper.
- Dark Chocolate: This provides a surprisingly rich source of copper.
Comparison of Copper Supplement Forms
| Feature | Copper Bisglycinate | Copper Gluconate | Copper Sulfate | Cupric Oxide |
|---|---|---|---|---|
| Bioavailability | Very High (Chelated) | High (Bioavailable Salt) | Moderate | Poor |
| Absorption Mechanism | Absorbed as amino acid chelate, avoiding competition. | Absorbed directly as a salt. | Absorbed as a salt, subject to mineral competition. | Limited absorption. |
| Gastrointestinal Tolerability | Excellent; gentle on the stomach. | Good, though some reports of mild GI upset. | Potential for stomach irritation in higher doses. | Generally well-tolerated due to low absorption. |
| Common Use Case | Correcting diagnosed deficiencies where absorption is a concern. | Standard treatment for copper deficiency. | Used in some formulations, less common for targeted therapy. | Often found in multivitamins; ineffective for deficiency. |
Important Considerations for Copper Supplementation
Supplementing with copper requires careful consideration, as proper balance is crucial for overall health.
The Zinc and Copper Balance
Zinc and copper compete for absorption in the small intestine. Excessive zinc intake can lead to copper deficiency. For this reason, many practitioners recommend supplementing copper alongside high-dose zinc to maintain a healthy ratio, often between 8:1 and 15:1 (zinc to copper). If you take a zinc supplement, consult a healthcare provider about whether to take a copper supplement and time the doses at least two hours apart.
Symptoms of Copper Deficiency
Before considering supplementation, it is important to recognize the signs of a potential copper deficiency. Symptoms can be diverse and may mimic other conditions, so a professional diagnosis is necessary. Common symptoms include:
- Fatigue and weakness due to anemia
- Frequent infections from a weakened immune system
- Osteoporosis and brittle bones
- Neurological issues like numbness or tingling in the hands and feet
- Loss of skin pigment
Risks of Over-Supplementation
Just as deficiency is problematic, excessive copper intake can also be harmful. Healthy individuals rarely experience copper toxicity, but it is a serious risk with over-supplementation or certain genetic disorders like Wilson's disease. Symptoms of copper toxicity include nausea, vomiting, abdominal pain, diarrhea, and in severe cases, liver or kidney damage. The tolerable upper intake level (UL) for adults is 10 mg per day.
Conclusion
Supplements that increase copper levels, such as the highly bioavailable bisglycinate and gluconate forms, are a viable option for those with a diagnosed deficiency. However, for most people, obtaining adequate copper through a diet rich in organ meats, shellfish, nuts, seeds, and whole grains is sufficient. It is crucial to manage supplementation carefully, especially if taking zinc, to maintain a proper balance and avoid potential health complications from excessive intake. Before starting any new supplement regimen, always consult a healthcare professional to determine your specific needs and ensure safe, effective treatment.
