NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Copper

Mineral ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

Essential trace mineral for iron metabolism, connective tissue formation, and antioxidant defense. Must be balanced with zinc intake.

Evidence tier
Moderate
Indexed sources
18 2002–2025
Interactions
0
Cost / month
$0.90 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Copper is a mineral most often used for iron metabolism, connective tissue health, antioxidant defense. NutriStack rates the overall evidence as moderate. A typical adult dose is 1–2 mg daily, commonly taken as copper bisglycinate. This profile indexes 18 sources.

What it's good for
  • Iron metabolism17,9
  • Connective tissue health2
  • Antioxidant defense
  • Energy production
  • Nerve function
What to watch for
  • Nausea
  • Liver damage at high doses
  • GI upset
  • Wilson's disease7,10
  • Liver disease7,10

The bottom line

Evidence rating moderate. Most-documented uses: iron metabolism, connective tissue health, antioxidant defense. 18 sources indexed (2002–2025), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

Cofactor for ceruloplasmin (ferroxidase for iron metabolism), cytochrome c oxidase (electron transport chain), superoxide dismutase (SOD, antioxidant), lysyl oxidase (collagen/elastin cross-linking), and dopamine beta-hydroxylase (norepinephrine synthesis).17,9

Class
Trace Mineral
Found in food
Liver, Oysters, Dark chocolate
Low-status signs
Anemia (unresponsive to iron), Neutropenia
Absorption
Water-soluble; take with food
Dosing

Dosing & protocol.

Common range
1–2 mg daily
Recommended form
Copper bisglycinate

Balance with zinc (1-2mg copper per 15mg zinc); competes with zinc for absorption3,6

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Copper Bisglycinate.

BudgetBest value
$0.90 /mo
$0.03 per dose
Mid
$2.40 /mo
$0.08 per dose
Premium
$5.40 /mo
$0.18 per dose

Assumes 1-2 mg/day. Vendor basis: NOW/iHerb, Vitacost, Pure Encapsulations, and Amazon marketplace; chelated copper remains inexpensive. Updated 2026-05-28.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

1 mg copper
About 1 ounce cashews plus 1 ounce dark chocolate plus mushrooms

Shellfish and organ meats provide even more.

2 mg copper
A copper-rich day built around shellfish, nuts, seeds, and dark chocolate

Food can cover replacement doses unless zinc intake is very high.

Safety

Full safety detail.

Side effects

  • Nausea
  • Liver damage at high doses
  • GI upset

Contraindications

  • Wilson's disease7,10
  • Liver disease7,10
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

12

Reviews & position papers

5

Reference material

1
FAQ

Common questions.

Quick answers about Copper, drawn from the data on this page.

What is Copper?

Essential trace mineral for iron metabolism, connective tissue formation, and antioxidant defense. Must be balanced with zinc intake.

What is Copper used for?

Commonly cited benefits of Copper include: Iron metabolism; Connective tissue health; Antioxidant defense; Energy production; Nerve function. NutriStack rates the overall evidence as moderate.

What is a typical dose of Copper?

A typical adult dose of Copper is 1–2 mg daily. The commonly recommended form is Copper bisglycinate. These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Copper?

Reported side effects include nausea, liver damage at high doses, gi upset. This is educational information; check with a healthcare professional before use.

How strong is the evidence for Copper?

NutriStack rates this as Moderate, meaning several aligned RCTs or one large RCT plus supporting reviews. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Use this with your stack

Copper in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.