Copper
Essential trace mineral with EFSA claims for nervous system, immune function and connective tissue, usually balanced against zinc.
Why
Copper is essential for iron metabolism, connective tissue formation, neurotransmitter synthesis, and antioxidant defence. EFSA has authorised health claims for copper's contribution to normal connective tissue maintenance, normal energy-yielding metabolism, normal nervous system function, normal immune function, normal hair pigmentation, protection from oxidative stress, and normal iron transport. Overt deficiency is uncommon in mixed-diet adults but can occur with high-dose zinc supplementation (zinc competes for copper absorption).
How it works
Cofactor for cytochrome c oxidase (electron transport), superoxide dismutase (antioxidant), lysyl oxidase (collagen cross-linking), tyrosinase (melanin synthesis), and ceruloplasmin (iron oxidation for transport).
Expected onset · Deficiency correction over weeks
How to take
Dosage
RDI: 0.9–1.3 mg/day. Supplementation: 1–2 mg/day. Avoid sustained intakes above 5 mg/day.
Timing
With food
On the label
Copper bisglycinate (better tolerated) or copper sulfate. Stated elemental copper per dose. Often included in zinc supplements at ~1 mg Cu per 15 mg Zn.
Ideal for
Adults on high-dose zinc supplementation (where copper depletion is documented); people with documented low copper status; included in mineral-balance combinations.
Safety
Evidence
EFSA-authorised claims cover seven separate functions of copper. Practical use is mainly to balance high-dose zinc supplementation (where copper depletion is documented).
Where to get it
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