Why Do You Have to Take Copper with Zinc?

January 13, 2026 •

4 min read

According to the National Institutes of Health, high dietary intakes of zinc can interfere with copper absorption, and excessive use of zinc supplements can lead to copper deficiency. This antagonism is the key reason why it's crucial to understand why you have to take copper with zinc, especially when supplementing with higher doses of zinc.

Quick Summary

Taking excessive zinc can cause a copper deficiency because the minerals compete for absorption via a protein called metallothionein. Maintaining the correct copper-to-zinc ratio is essential for preventing imbalances and supporting crucial bodily functions. An optimal ratio ensures both minerals are properly absorbed and utilized for immune function, energy production, and antioxidant defense.

Key Points

Antagonistic Relationship: High zinc intake induces a protein called metallothionein, which blocks copper absorption and can lead to deficiency.
Essential Mineral Balance: Maintaining a proper copper-to-zinc ratio is more important than simply having enough of each individually.
Supplementation Ratio: For those supplementing, a zinc-to-copper ratio of 8-15:1 is commonly recommended to prevent mineral imbalances.
Health Consequences: An imbalance can lead to compromised immunity, neurological problems, and anemia, highlighting the importance of the correct balance.
Consult a Professional: Always seek advice from a healthcare provider before beginning any supplementation, especially with high doses of single minerals.

The Antagonistic Relationship Between Zinc and Copper

Zinc and copper are both essential trace minerals, but they are also antagonists, meaning high levels of one can negatively affect the levels of the other. The primary mechanism for this interaction occurs in the small intestine, where both minerals compete for absorption. High zinc intake, particularly from supplements, stimulates the production of a protein called metallothionein. Metallothionein binds avidly to both zinc and copper, but it has a stronger affinity for copper. With an abundance of metallothionein, more copper gets bound up and is prevented from being absorbed into the bloodstream, leading to copper deficiency over time.

The Importance of Mineral Balance

Maintaining a proper balance, not just sufficient levels of each mineral, is vital for overall health. An imbalanced copper-to-zinc ratio has been associated with various health issues, including:

Compromised immune function
Inflammatory processes
Neurological dysfunction
Disrupted sleep patterns

Many high-quality multivitamins address this interaction by including both minerals in a balanced ratio. However, if you are taking a separate, high-dose zinc supplement, it is particularly important to consider your copper intake to prevent an iatrogenic (medically caused) deficiency. A common recommended zinc-to-copper ratio for supplementation is 8-15 mg of zinc for every 1 mg of copper.

Critical Functions of Zinc and Copper

Both zinc and copper play distinct and vital roles throughout the body. Their synergistic relationship is seen in the function of the antioxidant enzyme superoxide dismutase (SOD), which requires both minerals to work effectively against free radicals and oxidative stress.

Key functions of zinc:

Immune System Support: Crucial for the development and function of immune cells.
Enzyme Cofactor: Needed for over 300 enzymes involved in metabolism, DNA synthesis, and cellular repair.
Wound Healing: Supports cell growth and repair, which is essential for wound healing.
Taste and Smell: Necessary for maintaining the proper function of taste buds and olfactory senses.
Reproductive Health: Supports reproductive health and hormonal balance.

Key functions of copper:

Energy Production: Plays a key role in energy metabolism.
Connective Tissue: Essential for the formation of collagen and elastin, which maintain strong connective tissues, bones, and blood vessels.
Iron Metabolism: Involved in iron absorption and transport.
Antioxidant Defense: As a component of SOD, it protects cells from oxidative damage.
Nervous System Health: Crucial for proper nerve function and neurotransmitter synthesis.

Risks of Over-supplementation

While necessary for health, getting too much of either mineral, especially from supplements, can be harmful. High zinc can induce copper deficiency, and chronic, long-term use can lead to serious health issues, including neurological damage and a specific type of anemia called pancytopenia. The Tolerable Upper Intake Level (UL) for zinc is 40 mg per day for adults. Excessive copper intake, though less common, can cause abdominal pain, nausea, and liver damage.

The Dangers of Imbalance


Feature	Balanced Zinc & Copper	High Zinc, Low Copper	High Copper, Low Zinc
Immune System	Strong, effective response	Compromised function, frequent infections	Increased oxidative stress and inflammation
Neurological Health	Optimal brain and nerve function	Myelopathy, peripheral neuropathy, cognitive issues	Anxiety, depression, emotional disturbances
Blood Health	Normal red and white blood cell counts	Anemia, neutropenia (low white blood cells)	Anemia, impaired iron transport
Connective Tissue	Healthy collagen formation and bone strength	Weak bones, increased risk of osteoporosis	Potential bone fragility
Antioxidant Activity	High SOD enzyme activity	Impaired SOD activity, increased oxidative stress	Increased oxidative stress

Balancing Your Intake

For most people, a balanced diet is enough to supply adequate amounts of both zinc and copper. Foods like oysters, organ meats, nuts, seeds, and beans are excellent sources. For those requiring supplementation, such as individuals with diagnosed deficiencies, bariatric surgery patients, or those on long-term, high-dose zinc, a balanced supplement is recommended. It is always best to consult a healthcare professional before starting supplementation to determine the right dose and ratio for your needs, and to discuss the option of taking them at different times of the day to minimize competitive absorption. For more information on dietary minerals, consult authoritative sources such as the National Institutes of Health.

Conclusion

Taking copper with zinc, or maintaining a proper balance, is not just a best practice—it is a physiological necessity. The antagonistic relationship between these two essential minerals means that high intake of one can lead to a deficiency of the other, causing a cascade of health problems. By ensuring an appropriate zinc-to-copper ratio through a balanced diet or careful supplementation, you protect your body from mineral imbalances and support the vital functions that depend on these crucial micronutrients. Always seek professional medical advice before altering your supplement regimen to ensure safety and effectiveness.

Frequently Asked Questions

You need to take copper with zinc because high doses of zinc can inhibit copper absorption in the intestines. This is due to a protein called metallothionein, which is produced in response to high zinc and preferentially binds to copper, preventing its absorption into the bloodstream.

For supplementation, a general guideline is to maintain a ratio of 8-15 mg of zinc for every 1 mg of copper. Many high-quality multivitamin supplements are formulated with a ratio in this range to prevent an imbalance.

Excessive zinc intake can lead to copper deficiency, which can cause serious health issues, including anemia, a low white blood cell count (neutropenia), and neurological problems such as numbness, weakness, and loss of balance.

For most people, a balanced diet rich in wholefoods provides adequate levels of both copper and zinc. However, individuals with certain dietary restrictions (like vegans), malabsorption issues, or those taking high-dose zinc supplements may need to be more mindful of their intake.

Many foods contain both zinc and copper, often in a naturally balanced ratio. These include oysters, nuts, seeds, beans, whole grains, and organ meats like beef liver.

To minimize competitive absorption, some experts recommend taking zinc and copper supplements at different times of the day, with a few hours in between. It is often advised to take zinc before copper, as zinc can interfere more with copper absorption.

Copper is a vital cofactor for many enzymes and processes, including energy production, iron transport, connective tissue formation, antioxidant defense (as part of the SOD enzyme), and maintaining a healthy nervous system.