Koper met zink kopen? Let op deze criteria

Buying copper with zinc? Pay attention to these criteria.

Geschreven door: Ebrina van der Bijl

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Gepubliceerd op:

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Leesduur: 9 min

Did you know that zinc can significantly disrupt copper absorption? If the balance between these two minerals is disrupted, for example, by a high zinc intake, it can have negative consequences for your health.

That's why some manufacturers add copper to their zinc supplements. Unfortunately, many people don't realize how important this combination is. And surprisingly, many zinc supplements still don't contain copper.

This article explains why zinc and copper are often recommended together and what to look for when choosing a supplement containing both minerals.

Zinc and copper support the immune system and protect cells from oxidative stress. Both minerals contribute to normal immune system function and help protect cells from oxidative damage.

Choose easily absorbable forms such as zinc methionine or picolinate, and copper bisglycinate or gluconate. A daily dose of 15–25 mg of zinc and 1–2 mg of copper is appropriate.

Avoid unnecessary additives . Choose a supplement that clearly lists elemental zinc and copper, and contains as few additives as possible.

Table of contents
The Importance of Copper in a Zinc Supplement Criteria for a Zinc Supplement with Copper 1. Correct Ratio 2. Active and Easily Absorbable Forms 3. Effective and Safe Dosage 4. No Unnecessary Additives The 3 Best Zinc-Copper Supplements 1. Zinc Complex - Natural Performance 2. Elemental Zinc and Copper - Vitals 3. Zinc-Methionine & Copper The Benefits of Copper with Zinc The Benefits of Zinc The Benefits of Copper Copper and Zinc Diets When is the Best Time to Take Copper with Zinc? Side Effects of Copper with Zinc

The importance of copper in a zinc supplement

Do you regularly take a zinc supplement? Then it's a good idea to also consider copper, especially if you use zinc for a longer period of time or in higher doses.

This is what zinc and copper have in common:

  • Zinc can cause a copper deficiency - Zinc and copper share the same absorption pathway in your intestines. Taking too much zinc (such as 50 mg per day) blocks copper absorption, which can lead to a copper deficiency. This can then lead to symptoms such as anemia, reduced immunity, and neurological problems like tingling. (1)
  • Copper is essential - Although copper is less well-known than zinc to most people, it's also an essential mineral. It's beneficial for the production of red blood cells and supports your immune system. It also contributes to the function of antioxidant enzymes, which protect your cells. Because these processes often work in conjunction with zinc, the right ratio is therefore important.
  • Copper deficiency symptoms resemble those of a rare disease - Long-term copper deficiency can cause bone marrow problems similar to myelodysplastic syndrome (MDS), a serious blood disorder. There are known cases where people were wrongly diagnosed with this condition, when it turned out to be simply a treatable copper deficiency. (2) (3)

Tip : Choose balance. If you're taking zinc for a longer period, choose a supplement that also contains copper, in the correct ratio (for example, 10:1). This will keep your minerals balanced and prevent problems. (4)

Criteria for a zinc supplement with copper

When choosing a supplement that combines copper and zinc, consider the following points:

1. Correct proportion

Choose a supplement with a safe zinc-to-copper ratio. A 10:1 ratio (for example, 15 mg zinc + 1.5 mg copper) is often recommended for long-term use.

2. Active and easily absorbed forms

Not all zinc and copper compounds are absorbed equally well by your body. Active and easily absorbed forms ensure your body uses the minerals more efficiently without needing high doses.

Pay attention to easily absorbable compounds such as:

  • Zinc methionine, zinc picolinate , zinc bisglycinate and zinc citrate are well absorbed and are gentle on the stomach
  • Copper bisglycinate and copper (II) gluconate are organic compounds that your body recognizes and absorbs more easily than, for example, copper oxide

3. Effective and safe dosage

For daily use, 15 to 25 mg of zinc is sufficient. For higher doses, only use for short periods or under supervision.

The safe and effective amount of elemental copper is around 1 to 2 mg of elemental copper per day for adults. Higher doses may be useful temporarily under supervision, but are not recommended for long-term use without a medical reason. (5)

Note: Always choose a supplement that specifies the amount of elemental zinc and copper it contains. This is the effective amount your body actually absorbs. The remaining weight consists of the carrier substance, such as bisglycinate or gluconate.

4. No unnecessary additives

Pay close attention to the ingredients list of your supplement. Many products contain unnecessary additives such as artificial colors, fillers, or sweeteners.

These are usually not necessary for the function, but are added for shape, taste or shelf life.

If you use a supplement daily, it's especially important to choose a pure product without unnecessary additives.

Instead, choose products with a short ingredient list . This is often a sign of quality.

The 3 Best Zinc-Copper Supplements

Don't feel like figuring out the best zinc and copper supplements yourself? You don't have to. I've already done the research for you. Here are the three best options.

1. Zinc Complex - Natural Performance

The Zinc Complex contains a powerful combination of the most absorbable forms of zinc: 50% bisglycinate and 50% methionine. Copper is also present in the easily absorbable bisglycinate form. The dosages are effective and safe for daily use.

The benefits:

  • Contains the two most absorbable forms of zinc (bisglycinate and methionine)
  • Copper in mild bisglycinate form
  • Ideal ratio (15 mg zinc and 1 mg copper)
  • Completely clean label (no unnecessary additives)

More information

This liquid supplement is based on purified seawater concentrate and contains zinc as zinc sulfate and copper as gluconate. The minerals are ionically dissolved, which improves absorption. Ideal for those who don't want to swallow tablets.

2. Elemental Zinc and Copper - Vitals

Iron 25 mg is an iron supplement from Vitals. It also contains a patented form of iron from Ferrochel® and is safely dosed.

The benefits:

  • Ionic form and therefore directly absorbable
  • Liquid (useful for swallowing problems)
  • Also contains magnesium
  • Safe dosage: 15 mg zinc and 2 mg copper

Disadvantages :

  • Contains zinc sulphate (less easily absorbed)
  • Has a strong odor and color

An innovative liquid option with easily absorbable minerals. Its shape and versatility earn it a strong second place, despite the less-than-optimal zinc form.

3. Zinc-Methionine & Copper

A powerful and simple formula with easily absorbed zinc methionine and copper gluconate. Especially suitable for those who need extra high doses, but not ideal for long-term daily use.

The benefits:

  • Contains zinc methionine: high bioavailability
  • Effective copper dosage (2 mg)

The disadvantages:

  • Relatively high zinc dosage (30 mg per day)

A good choice for those with increased zinc needs, but less suitable for daily use without guidance. That's why this supplement is ranked third.

The benefits of copper with zinc

Zinc and copper are two essential minerals, each with their own functions in your body, some of which overlap. In fact, they often work together and keep each other in balance.

That's why it's smart to take copper along with zinc. Here's how a copper supplement with zinc can benefit your health:

  • Contribute to the protection of cells against oxidative damage
  • Support a normal functioning immune system

In addition, the minerals also have specific benefits:

The benefits of zinc

  • Helps maintain normal skin, hair and nails
  • Supports the condition of the eye
  • Plays a role in bone formation
  • Contributes to a healthy acid-base balance
  • Helps maintain normal cognitive functions
  • Is involved in the cell division process
  • Contributes to normal hormonal balance
  • Supports normal fertility and reproduction
  • Plays a role in the metabolism of carbohydrates, fats, proteins and DNA

Tip : Read my article on zinc in supplements and nutrition for more information about zinc.

The benefits of copper

  • Contributes to the maintenance of normal connective tissues (such as skin, cartilage and blood vessels)
  • Supports iron transport in the body
  • Plays an important role in the nervous system
  • Contributes to normal pigmentation of skin and hair
  • Plays a role in releasing energy from nutrients

Tip : For more details about copper and its benefits, I recommend reading further here.

Food with copper and zinc

The most natural way to get copper and zinc is through a varied and complete diet.

Those who eat a sufficient and varied diet often get more than enough of these minerals through their diet. In principle, you don't need a copper and zinc supplement.

These foods are rich in both zinc and copper :

  1. Oysters (6 pieces) – good for 600% of the RDA of zinc and 700% of the RDA of copper
  2. Beef liver (100 g) – provides 70% of the RDA of zinc and 1200% of the RDA of copper
  3. Crab (100 g) – contains around 70% of the RDA of zinc and 50% of the RDA of copper
  4. Sunflower seeds (28 g, 1 handful) – good for 20% of the RDA of zinc and 70% of the RDA of copper (slightly less absorbable)
  5. Cashews (28 g, 1 handful) – provide 20% of the RDA for zinc and 50% of the RDA for copper (slightly less absorbable) (6)

If you're pregnant or breastfeeding, you need more copper and zinc. The values ​​in this article are based on the average recommended daily allowance (RDA) for adults: 7 mg of zinc for women, 9 mg for men, and 0.9 mg of copper for both.

Good to know : Zinc and copper from nuts and seeds are absorbed slightly less well by your body. This is due to substances like phytic acid, which bind to minerals in your intestines and thus reduce absorption. So you still get valuable nutrients, but the bioavailability is lower than with animal sources like oysters or liver.

When is the best time to take copper with zinc?

For best results, it is best to take zinc and copper as follows:

  • Preferably during or immediately after a meal - Zinc and copper can cause nausea on an empty stomach. Therefore, take them with food, preferably with some fat (like in a normal meal), as this helps with absorption.
  • Don't take it at the same time as calcium or iron supplements - Zinc, copper, iron, and calcium compete for absorption in the intestines. If you also take iron or calcium, take them at a different time of day.
  • Daily at a fixed time - For a stable effect and better absorption, it is wise to take your supplement around the same time every day.

Side effects of copper with zinc

Both copper and zinc supplements are safe to use, and side effects are rare. Only at high doses may the following symptoms occur:

Zinc (more than 25 mg per day)

  • Nausea or stomach upset (especially on an empty stomach)
  • Metallic taste in the mouth
  • Reduced copper levels with long-term use of high doses (>25 mg/day)
  • At extremely high doses: reduced immune function or cholesterol problems

Copper (more than 2 mg per day)

  • Stomach complaints such as nausea and abdominal pain
  • In rare cases: liver damage with long-term intake of >5 mg per day
  • Too much copper can also cause (rather than combat) oxidative stress

Good to know : Most side effects only occur with prolonged or extreme use. Sticking to safe dosages (e.g., 15-25 mg zinc + 1-2 mg copper per day) minimizes the risk of side effects.

Ebrina van der Bijl - Natural Performance

Ebrina van der Bijl

Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle.

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Sources used

  1. Schoofs, H., Schmit, J., & Rink, L. (2024b). Zinc Toxicity: Understanding the Limits. Molecules, 29(13), 3130. https://doi.org/10.3390/molecules29133130
  2. Kumar, N., Elliott, M. A., Hoyer, J. D., Harper, C. M., Ahlskog, J. E., & Phyliky, R. L. (2005). “Myelodysplasia,” Myeloneuropathy, and Copper Deficiency. Mayo Clinic Proceedings, 80(7), 943–946. https://doi.org/10.4065/80.7.943
  3. Gregg, X. T., Reddy, V., & Prchal, J. T. (2002). Copper deficiency masquerading as myelodysplastic syndrome. Blood, 100(4), 1493–1495. https://doi.org/10.1182/blood-2002-01-0256
  4. Barber, R. G., Grenier, Z. A., & Burkhead, J. L. (2021). Copper Toxicity Is Not Just Oxidative Damage: Zinc Systems and Insight from Wilson Disease. Biomedicines, 9(3), 316. https://doi.org/10.3390/biomedicines9030316
  5. Evaluation of the dietary reference intakes for vitamins and minerals for infants and children (2025) pp. 2–80.
  6. Netherlands Food Composition Database (NEVO) | RIVM. (n.d.). https://nevo-online.rivm.nl/
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