Supplements›Minerals

Copper supplements: should you take them? What to watch out for

Copper is a mineral your body truly needs, but only in tiny amounts (about 1 mg a day). Most people don't need to take it separately. Only people who've been taking zinc for more than 6 months should add about 1–2 mg, and don't go over 10 mg from supplements. Too much puts strain on your liver and kidneys.

Who it’s for

People taking zinc for 6+ months (most others don't need it)

Daily dose

Usually 1–2 mg; upper limit from supplements is 10 mg

When

Through a zinc + copper product or a multivitamin

Best form

Zinc + copper combo or a multivitamin (1–3 mg copper)

Bottom line: you only need a little copper

Copper is a mineral used to make glutathione (an antioxidant in your body), collagen, and proteins, and it helps many enzymes do their jobs.

But you need very little of it, about 1 mg a day. Food covers most of it, and multivitamins usually contain about 1–3 mg.

CategoryAmount
Daily requirementAbout 1 mg
Common supplement amount1–2 mg
Upper limit from supplements10 mg
Ratio to zinc1/10 to 1/20 of your zinc

When you should take copper: long-term zinc use

Zinc and copper compete with each other for absorption in the gut. So taking a lot of zinc for a long time can leave you low in copper.

  • If you've been taking zinc for more than 6 months, take copper too.
  • The standard ratio is 10–20 parts zinc to 1 part copper. For example, with 30 mg of zinc, that's about 1.5–3 mg of copper.
When choosing a zinc product, pick a combo that includes a little copper, so you don't have to take it separately.

Why is too much copper dangerous?

  • Liver damage: Taking an absurdly large amount, like 1,000 mg a day, can cause severe liver damage within 24 hours. It's hard to reach that from normal supplements, but be careful not to stack several products.
  • Kidney strain: Taking high doses for a long time also strains the kidneys.

Just follow these rules

  1. Check the labels on your multivitamin and zinc product to see if they already contain copper.
  2. If you add a separate copper product, keep the total at 10 mg or less.
  3. If you have liver or kidney problems, talk to your doctor before taking it.

Medications and conditions to watch

  • Check Zinc — Long-term high-dose zinc lowers copper absorption — take together at a 10–20 to 1 zinc-to-copper ratio
  • Note Multivitamin — Multivitamins already contain 1–3 mg — keep the combined total at 10 mg or less

Combinations

Works well with: Zinc

Frequently asked questions

Do I need a separate copper supplement?

Most people don't. Food and a multivitamin are enough. Only people who've been taking zinc for more than 6 months should add about 1–2 mg.

If I take zinc, do I need copper too?

If you take it long term, yes. Zinc blocks copper absorption, so it's best to take them together at a ratio of 10–20 parts zinc to 1 part copper.

What's the maximum copper I can take a day?

Don't go over 10 mg from supplements. Usually 1–2 mg is enough.

What happens if you take too much copper?

High doses over a long time strain your kidneys, and very large amounts put serious strain on your liver. Check your labels so you don't stack several products.

Related concerns

Liver healthHealthy aging & antioxidants

Last updated 2026-10-12