What is the best time to take copper and zinc for optimal absorption?

December 20, 2025 •

4 min read

High doses of zinc can significantly inhibit copper absorption, potentially leading to a mineral imbalance. This competitive relationship means timing your supplements correctly is crucial for maximizing the benefits of both copper and zinc while preventing deficiencies.

Quick Summary

Due to competitive absorption, copper and zinc supplements should be taken at least two hours apart. The best timing depends on individual goals and tolerance, with specific recommendations for taking each mineral relative to meals.

Key Points

Separate Dosing: Always take zinc and copper supplements at least two hours apart to prevent competitive inhibition.
Zinc Timing: For best absorption, take zinc on an empty stomach, but take it with food if it causes nausea.
Copper Timing: Taking copper with food is recommended to minimize stomach upset and improve tolerance.
Maintain Balance: Ensure your supplements follow a proper zinc-to-copper ratio, typically 8-15 mg zinc to 1 mg copper.
Consider Multivitamins: Balanced multivitamin formulas can offer both minerals in appropriate ratios, simplifying your schedule.
Consult a Professional: Speak with a healthcare provider before starting any new supplementation regimen.

The Core Principle: Separate Your Doses

Unlike many nutrients that can be taken together, zinc and copper have an antagonistic relationship when it comes to absorption. Taking them at the same time, especially in high doses, can cause them to compete for uptake in your digestive system, reducing the effectiveness of both. To prevent this, the golden rule of supplementation is to take them at least two hours apart.

The Science of Mineral Competition

This competition happens at a cellular level. High concentrations of zinc in the intestines can induce a protein called metallothionein. This protein has a much higher affinity for copper than it does for zinc. Essentially, metallothionein binds to copper and holds it within the intestinal cells, preventing it from being absorbed and transported into the bloodstream. Eventually, the cells are shed, and the bound copper is passed out of the body, leading to a potential copper deficiency if not managed properly.

Timing Your Zinc Supplement

The optimal time to take zinc can vary based on individual tolerance and goals.

For Optimal Absorption: Many experts recommend taking zinc on an empty stomach for maximum absorption, approximately 30 minutes before or 2 hours after a meal. Morning is a popular choice for this approach.
To Avoid Nausea: Zinc can sometimes cause stomach upset or nausea when taken on an empty stomach. If this happens, it is perfectly acceptable and often recommended to take your zinc supplement with a meal instead. Your body will still absorb the mineral, just perhaps at a slightly slower rate.
For Sleep Support: Some individuals take zinc in the evening, as studies suggest it may support tissue repair and immune processes that occur overnight. This can also be a good option for those who experience nausea in the morning.

Timing Your Copper Supplement

Copper's timing is often dictated by zinc's, since they should be separated, but there are also specific considerations.

With a Meal: Taking copper with food is generally recommended. This can help reduce the chance of gastrointestinal side effects and improve tolerance.
Morning or Evening: Your body absorbs minerals throughout the day, so there is no single 'best' time. An easy schedule is to take your zinc in the morning and your copper in the evening. Some find taking copper in the evening beneficial for immune function support, which peaks at night.

The Importance of the Zinc-to-Copper Ratio

Even when timed correctly, the dosage ratio is critical. The recommended zinc-to-copper ratio for supplementation is typically between 8:1 and 15:1 (8-15 mg of zinc for every 1 mg of copper). Maintaining this balance is key to preventing a zinc-induced copper deficiency, which can have significant health consequences, including anemia, impaired immune function, and neurological issues.

Zinc and Copper Absorption Comparison


Aspect	Zinc Supplementation	Copper Supplementation
Timing (Meals)	Best on an empty stomach for absorption. With food to avoid nausea.	Best with food to reduce GI upset and improve tolerance.
Competition	High doses can block copper absorption via metallothionein induction.	Its absorption is inhibited by high zinc intake.
Optimal Ratio	8-15 mg zinc per 1 mg copper.	1 mg copper per 8-15 mg zinc.
GI Effects	Can cause nausea on an empty stomach.	Less likely to cause GI issues when taken with food.
Example Schedule	Take in the morning, 30 min before breakfast.	Take in the evening with dinner.

How to Create a Supplementation Schedule

Here are some practical strategies for timing your supplements:

Split Daily Dose: For those taking a daily dose of both, a simple and effective method is to take zinc in the morning and copper in the evening. For example, take zinc with breakfast and copper with dinner, ensuring they are separated by several hours.
Alternate Days: If you're concerned about mineral balance or have a low dose, you could consider taking zinc one day and copper the next, giving your body ample time to absorb each separately.
Multivitamin Check: If you rely on a multivitamin, check its formulation. Many balanced formulas are designed to minimize competition by providing appropriate ratios, though taking additional, separate supplements may still require careful timing.

Conclusion: Prioritize Timing and Balance

Knowing what is the best time to take copper and zinc is about more than just convenience—it's about ensuring your body can properly utilize these vital minerals. Due to their competitive relationship, taking them at least two hours apart is the most important rule. You can take zinc on an empty stomach for maximum absorption (or with food if it causes nausea) and copper with a meal to aid digestion. Always respect the proper zinc-to-copper ratio to prevent imbalances. While this guide provides a strong starting point, it is always wise to consult a healthcare provider before beginning any new supplementation regimen to ensure it aligns with your specific health needs.

For more information on mineral deficiencies and proper supplementation, consult your doctor or a registered dietitian. Managing your supplement schedule can significantly impact the effectiveness of these important nutrients.

Frequently Asked Questions

No, you should not take zinc and copper at the same time. They compete for absorption in the small intestine, and taking them together can reduce the effectiveness of both minerals.

High zinc intake induces a protein called metallothionein, which binds copper within intestinal cells, preventing its absorption. This can lead to a copper deficiency if high zinc supplementation continues over time.

Yes, it is often recommended to take copper with food. This can help prevent potential gastrointestinal side effects and improve your tolerance to the supplement.

The ideal zinc-to-copper ratio for supplementation is generally considered to be in the range of 8-15 mg of zinc for every 1 mg of copper.

Excessive zinc supplementation can cause a copper deficiency. The consequences can include anemia, impaired immune function, and neurological problems.

Many balanced multivitamin supplements contain both zinc and copper in carefully formulated ratios to minimize absorption issues. For general supplementation, this can be an effective and convenient option.

Yes, while separating the two minerals is most important, the time of day can affect absorption. Zinc is often better absorbed on an empty stomach, while copper is better tolerated with food.