Copper
Copper (Copper Bisglycinate)
Copper bisglycinate is a chelated form of the essential trace mineral copper, where copper is bound to two glycine amino acids to enhance bioavailability and gastrointestinal tolerability compared to inorganic copper salts. It plays critical roles in energy metabolism, connective tissue synthesis, iron transport, and neurological function. It is commonly supplemented to prevent deficiency, support collagen and elastin production, and maintain proper zinc-to-copper balance in individuals taking high-dose zinc supplements.
Mechanism of Action
Copper functions as a cofactor for numerous metalloenzymes including cytochrome c oxidase (essential for mitochondrial ATP production), ceruloplasmin (which oxidizes ferrous iron for transferrin loading and systemic iron homeostasis), lysyl oxidase (which crosslinks collagen and elastin for structural integrity), and superoxide dismutase (Cu/Zn-SOD, a key antioxidant enzyme). The bisglycinate chelate form is absorbed via amino acid transport pathways in the small intestine, bypassing the pH-dependent dissolution issues of inorganic salts and reducing gastrointestinal irritation. Copper is distributed systemically via ceruloplasmin and albumin, with the liver serving as the primary organ of copper homeostasis and regulation via biliary excretion.
Evidence by Health Goal(17 goals)
Dosing Protocols
With meals to reduce potential nausea; separate from high-dose zinc by at least 2 hours
The RDA for copper is 0.9mg/day for adults. Individuals supplementing with zinc at doses above 25mg/day typically require 1-2mg copper to prevent zinc-induced copper deficiency. Therapeutic doses up to 3mg/day are used for deficiency correction. The tolerable upper intake level (UL) is 10mg/day for adults.
Safety & Side Effects
Copper bisglycinate is well-tolerated at recommended doses of 1-3mg/day and has a favorable safety profile compared to inorganic copper salts due to reduced GI irritation; however, chronic intake above 10mg/day poses risks of hepatotoxicity and should be avoided. Individuals with Wilson's disease or hereditary copper metabolism disorders must avoid copper supplementation entirely, and routine supplementation without confirmed deficiency or high-dose zinc use is generally unnecessary.
Possible Side Effects
- !Nausea and gastrointestinal discomfort at doses above 3-5mg (less common with bisglycinate vs. inorganic forms)
- !Metallic taste, particularly at higher doses
- !Vomiting if taken on an empty stomach at higher doses
- !Abdominal cramping with excessive intake
- !Headache with acute overconsumption
- !Liver toxicity with chronic excessive intake above the UL (rare at supplemental doses)
- !Worsening of symptoms in individuals with Wilson's disease (impaired copper excretion)
Interactions
- -High-dose zinc supplementation (>25mg/day) competitively inhibits copper absorption via metallothionein induction — copper supplementation is typically required
- -Vitamin C at high doses (>1500mg/day) may reduce copper absorption and ceruloplasmin activity when taken simultaneously
- -Iron supplements may compete with copper for absorptive transporters — separate intake by 2 hours
- -Penicillamine and trientine (chelating agents used in Wilson's disease) dramatically reduce copper absorption and are contraindicated with copper supplementation
- -Antacids and proton pump inhibitors may reduce copper absorption by altering gastrointestinal pH, though this effect is less pronounced with chelated forms
Cost & Where to Buy
Copper bisglycinate is inexpensive and widely available as a standalone supplement or within multivitamin formulations. Higher costs reflect branded chelate forms (e.g., Albion TRAACS) versus generic chelated copper products. A 90-day supply of 2mg capsules typically costs $8-15.
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