How much copper you need and where the limit is
Regulation (EU) No 1169/2011 sets the reference intake (NRV) for copper at 1 mg a day. EFSA's adequate intake for adults is a little higher, 1.6 mg for men and 1.3 mg for women, and a varied diet with whole grains, nuts, seeds, legumes and offal usually provides much of it. The tolerable upper intake level for adults is 5 mg a day from all sources together. Every product below stays well under that, but the totals matter if you combine several.
Copper products in our range
| Product | Copper form | Copper per daily dose | Zinc per daily dose | Zinc to copper |
|---|---|---|---|---|
| Solgar Chelated Copper | bisglycinate | 1.25 mg (½ tablet) | none | copper only |
| Swanson Chelated Copper Albion | bisglycinate | 2 mg | none | copper only |
| Osavi Zinc + Copper | not stated | 1 mg | 15 mg (OptiZinc®, L-methionine) | 15 : 1 |
| Yango Zinc + Copper | gluconate | 1.5 mg | 15 mg (picolinate) | 10 : 1 |
| Nutricost Zinc + Copper | diglycinate | 2 mg | 15 mg (gluconate) | 7.5 : 1 |
The Solgar tablet is scored: the daily dose on the label is half a tablet, and a whole tablet holds 2.5 mg. Bisglycinate, diglycinate and chelate are names for the same type of compound, copper bound to the amino acid glycine. Albion is the manufacturer of that raw material.
Why zinc and copper are often sold together
Zinc and copper are absorbed in the gut through partly shared routes. The NIH Office of Dietary Supplements notes that high zinc intakes over a long time can lower the body's copper status. That is the reason many zinc products add a little copper. There is no official ideal ratio; the three combinations here use between 7.5 and 15 parts zinc to one part copper. If you take a zinc product without copper for months, a copper product or a zinc and copper combination is a simple way to take both. Check the zinc page for products with zinc alone.
EU claims for copper
Every product here gives at least 15% of the copper NRV (0.15 mg), which is the condition for these claims under Regulation (EU) No 432/2012:
- Copper contributes to maintenance of normal connective tissues.
- Copper contributes to normal energy-yielding metabolism.
- Copper contributes to normal functioning of the nervous system.
- Copper contributes to normal hair pigmentation.
- Copper contributes to normal iron transport in the body.
- Copper contributes to normal skin pigmentation.
- Copper contributes to the normal function of the immune system.
- Copper contributes to the protection of cells from oxidative stress.
The combinations also carry the zinc claims, which are listed on the zinc page and, for hair, on vitamins for hair.
Adding up copper from several products
Our multivitamins each contain 1 mg of copper. With a 2 mg copper capsule on top, you reach 3 mg a day, still under the 5 mg limit. Zinc has a limit too: 25 mg a day for adults, so two products with 15 mg of zinc each would go over it.
Who should be careful
Most labels ask pregnant or breastfeeding women to talk to a doctor first, and Swanson does not recommend its copper during pregnancy or breastfeeding. Nutricost is for healthy adults over 18, and Yango is not recommended for children. If you take medicines or have a long-term health condition, ask your doctor before adding copper.
Questions
Which copper supplement should I choose?
If you already take zinc, a copper-only product lets you keep your zinc dose. If you want both minerals in one capsule, choose a combination and compare the copper amount: 1 mg, 1.5 mg or 2 mg.
Do I need copper if I take zinc?
Not necessarily for a short course. With high zinc doses over a long time, adding copper is a common choice, which is why the combinations exist.
How much copper per day is safe?
For adults, EFSA's upper level is 5 mg a day from food and supplements together. Our products give 1 to 2 mg per daily dose.
When should I take copper?
Solgar and Osavi suggest taking it with a meal, and Yango after a meal with plenty of water. Taking it at the same meal every day makes it easier to remember.
Does copper affect hair colour?
Copper has an authorised claim about normal hair pigmentation, which means the colour of hair. It does not promise to change your hair colour or bring it back.
Sources
- Regulation (EU) No 432/2012 (permitted health claims)
- Regulation (EU) No 1169/2011, Annex XIII (reference intakes)
- EFSA (2015): Scientific opinion on dietary reference values for copper
- EFSA: Overview of tolerable upper intake levels (summary tables)
- NIH Office of Dietary Supplements: Copper
- NIH Office of Dietary Supplements: Zinc
Content reviewed by Inese Kalniņa, dietitian.
2026-08-18