Should you take copper and zinc supplements together?

Should you take copper and zinc supplements together?

Mixing supplements can sometimes cause adverse effects or reduce the effectiveness of one or both supplements. When it comes to zinc and copper, too much zinc can lead to a copper deficiency. Experts recommend people make sure they meet recommended levels of zinc and copper in their diet, or work with a doctor to find out how much of a particular supplement they should take.

Zinc and copper both have health benefits, but is it safe to take these supplements together?

With cold and flu season just around the corner, you might find yourself reaching for the supplement drawer. Zinc in particular seems to be a fan favorite for warding off illness.

Zinc is important all year round, even if you are not afraid of a cold. It plays a role in keeping your immune system healthy, helps wounds heal, and even helps you taste different foods.

However, taking too much zinc leads to other health problems. These include copper deficiency, which can cause a number of other health problems, such as an increased risk of infections.

Doctors sometimes recommend people take both zinc and copper supplements, but this is not a hard and fast rule. Below, experts explain what you should consider before taking zinc and copper together and how much of each you should consume.

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The body needs a certain amount of zinc and copper

Zinc and copper are both essential minerals. In addition to the benefits already mentioned, zinc supports cell division and the production of proteins. It also supports development and growth during pregnancy and infancy.

Adult men should consume 11 milligrams of zinc daily, while adult women should aim for eight to nine milligrams.

Most people in the U.S. get enough zinc from their diet, said Dr. Pieter Cohen, associate professor of medicine at Harvard Medical SchoolHealth. “In America, [we have] fortified food,” Cohen said. Defects are “more of a problem in other countries.”

Foods high in zinc

Some foods that contain higher levels of zinc include:

Oysters, Beef, Breakfast Cereal (Enriched), Pumpkin Seeds, Pork, Cheddar Cheese, Shrimp, Lentils

Copper is also crucial for the body. It helps you stay energetic and also supports your immune system. Copper also plays a role in healthy brain development.

Adult men and women should consume 890 to 900 micrograms of copper daily.

Foods high in copper

Some foods that contain higher levels of zinc include:

Beef liver, potatoes, shitake mushrooms, sunflower seeds, chickpeas, chocolate

Symptoms of zinc and copper deficiency

Although zinc deficiency is less common in the United States, it is estimated that up to 17% of the world's population does not get enough zinc.

Because zinc is so important, a deficiency can affect many different parts of the body, including skin and bones, as well as the reproductive, digestive, immune and central nervous systems.

Population at risk for zinc deficiency

Certain people are at higher risk of suffering from mineral deficiencies, including:

Vegans and vegetariansPeople with gastrointestinal problems such as inflammatory bowel disease (IBD)People who have had bariatric surgeryPregnant peoplePeople with an alcohol addiction

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Symptoms of zinc deficiency depend on a person's age.

In children, inadequate zinc intake can lead to diarrhea, alopecia and stunted growth.

However, some adults may be more likely to notice that wounds take longer to heal. Changes in psychological and cognitive functions can also occur in adults with zinc deficiency.

According to a 2020 paper, copper deficiency affects up to a quarter of AmericansJournal of Trace Elements in Medicine and Biology.However, most of those affected are infants with a genetic abnormality or other health problems.

People with certain health conditions – including celiac disease and Menkes disease – are also more likely to suffer from copper deficiency and experience symptoms such as anemia, osteoporosis or other bone defects, and connective tissue disorders.

Both copper and zinc deficiencies can be detected through blood tests.

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Taking zinc and copper supplements together

Most people don't need to take copper or zinc supplements, said Marie van der Merwe, PhD, coordinator of the doctoral program in applied physiology and nutrition at the University of MemphisHealth.

"Unless your doctor says you have problems that you need them for, I wouldn't recommend taking them," she said.

Cohen explained that taking too much of a dietary supplement can be dangerous. In the case of zinc, this can even increase the chances of you developing a copper deficiency.

"The same part of our gut absorbs [zinc and copper]," he said. "So they're competing with each other. The problem is, if you take too many zinc supplements, it affects your ability to absorb copper from food and could potentially make you sick."

“That doesn’t mean you need copper supplements,” Cohen clarified. "The solution isn't [to] add copper to your zinc supplements; it's about keeping your zinc supplementation within a normal daily dosage."

Taking too much zinc can also indirectly affect your body's ability to absorb iron — which plays a role in transferring oxygen from the lungs to other tissues — since copper is essential for iron absorption, van der Merwe said.

However, taking too much of one of these supplements is more dangerous than the other.

“Our bodies can tolerate a little too much zinc without much problem, but you can absorb too much copper,” Cohen said.

He pointed out a possible side effect of taking too many copper supplements – copper toxicity, a dangerous condition that can cause DNA damage.

Ultimately, taking an overdose of these supplements is neither necessary nor safe.

“If you eat a generally healthy diet, there will definitely be [zinc and copper] in your diet,” van der Merwe explained. "You don't need large amounts of it; you need very little."

However, zinc and copper supplements - taken together or separately - may be recommended for a limited number of people with certain health problems, she clarified. If your doctor recommends that you take one or both medicines, he or she can help you decide how much to take and whether you should take them at a certain time of day.

If you think you're at risk of copper or zinc deficiency, you should talk to a doctor about your symptoms, Cohen said. One shouldn't just start taking additional supplements, he added, as "additional minerals and vitamins can always have side effects."