Copper is an essential mineral that plays several vital roles in keeping your body healthy, from energy production and tissue repair and building to the formation of collagen and immune system support.
While a balanced diet usually provides sufficient copper, some people may need supplements due to specific conditions or deficiencies. Copper deficiency can lead to various symptoms, including fatigue and weakness, easy bruising and skin inflammation.
How much copper do we need and how can we best get it?
Eli Brecher, Registered Associate Nutritionist (ANutr) for ARVRA wellness, says: "The UK recommended daily allowance (RDA) for copper is 1.2mg (for adults) which most people should be able to get from their diet, so it is usually best to take a food-first approach. It can be found in animal foods such as organ meats, beef, shellfish and salmon, as well as plant-based foods such as cashews, sesame seeds, chickpeas, avocados, spinach, tofu and dark chocolate."
What affects the absorption of copper supplements?
"If someone has been advised to take a copper supplement, keep in mind that various things may affect absorption”, details the nutritionist. “Proteins and soluble carbohydrates tend to improve copper absorption by enhancing its solubility in the digestion process. High intakes of zinc can also reduce the amount of copper we absorb, as these minerals ‘compete’ for absorption. Interestingly, our bodies will naturally increase how much copper we absorb if the diet is low in copper, and decrease copper absorption if the body has ample copper."
Who may benefit from copper supplements?
"While most people get enough copper in their daily diet, certain groups of people might be predisposed or more likely to be at risk of a copper deficiency”, Brecher explains. This could be:
- People with coeliac disease
- People with Menkes disease, a rare genetic disorder
- People taking high doses of zinc supplements, which can interfere with the ability to absorb copper and could lead to copper deficiency
- Those who do not consume enough copper may eventually lead to deficiency
She adds, “It’s important to be aware that copper supplements are only necessary in rare cases and may lead to an imbalance of other minerals in the body if taken in excess. If you are considering a copper supplement, it is important to speak to a healthcare professional first, such as a registered nutritionist."
What should you look for in a copper supplement?
Brecher breaks it down. "Copper supplements can come in various forms, including copper gluconate, copper sulphate and copper chelate. Copper gluconate and copper chelate are considered to be the most bioavailable forms, meaning they are easily absorbed and utilised by the body”.
She stresses “Getting too much copper on a regular basis can also cause problems such as liver damage, abdominal pain, cramps and nausea so please consult a healthcare professional before taking any copper supplements."
We’ve rounded up all of the best copper supplements below
Peak Supps Copper Bisglycinate (Chelated) 2mg Tablets
Peak Supps' Copper Bisglycinate is considered one of the best copper supplements and makes good use of a chelated form of copper. The chelation process binds copper to bisglycinate, enhancing its bioavailability.
This form of copper is highly absorbable, which means the body can utilise it more efficiently. Each serving provides a great amount of elemental copper, contributing to over 100 per cent of the Nutrient Reference Value (NRV) too.
Buy now £9.99, Amazon
Copper Living Zinc & Copper Supplement + Probiotics
The Zinc & Copper Supplement with Probiotics from Amen provides a balanced combination of essential minerals with 50mg of Zinc Picolinate and 2mg of Copper as Glycinate Chelate per serving. Better yet, its inclusion of two billion CFUs of B.Subtilis probiotics supports digestive health, which can be beneficial for overall wellness.
Buy now £25.99, Amazon
Supplements Hub Copper (Glycinate) - 60 Capsules
Copper Glycinate by Pure Encapsulations comes in a highly bioavailable form of copper, which means the body can break it down and use it easily. Each vegetarian capsule provides two mg of copper, which contributes to the protection of cells from oxidative stress and contributes to the normal function of the immune system. Take one or two of these per day (when recommended by your doctor) to support your body’s proper functioning.
Buy now £12.76, Supplements Hub
Holland & Barrett Zinc & Copper 15mg 120 Tablets
Holland & Barrett's High Strength Chelated Zinc with Copper tablets support improved functionality of the immune system with the added benefit of zinc to contribute to the maintenance of hair, skin and nails.
The result? A tablet that helps to boost the body from the inside out, through its potent copper inclusion, as well as the outside in, from the zinc.
Buy now £12.49, Holland & Barrett
MOBU Copper Bisglycinate 3mg
MOBU’s Copper Bisglycinate 3mg is highly praised and many users have reported benefits including improved energy levels, better skin and hair health and a boost to their overall well-being.
Its chelated form of Copper Bisglycinate is known for its high bioavailability. This supplement label packs a lot into the dietary add-on while also being impressively small in tablet size. This option is also vegan-approved.
Buy now £8.09, Amazon
Swanson Albion Copper, 2mg Copper
Swanson’s Albion Copper 2mg is a top choice for copper supplementation and offers a simple one-capsule-per-day serving, making it easy to incorporate into your daily routine.
Its Albion copper bisglycinate chelate form is known for its superior absorption and bioavailability and its budget-friendly price makes this a great choice for adding copper into your supplement routine without spending a fortune.
Buy now £7.63, Amazon
Pure Encapsulations - Copper (Citrate)
Pure Encapsulations uses copper citrate, which supports a range of physiological processes, including energy metabolism, red blood cell formation, and collagen and elastin production.
Many users have reported significant improvements in mental clarity and overall health after using these copper supplements on a regular basis, especially as it's free from unnecessary additives and common allergens compared to some other brands.
Buy now £12.68, Amazon
Nutrivolv Store Copper Bisglycinate 3mg
Nutrivolv’s Copper Bisglycinate 3mg aids by supporting the health of the heart, blood vessels, nerves and connective tissue and is regularly celebrated for its ability to regulate heart rate and blood pressure by users.
A top choice for cardiovascular health, it uses a chelated form of Copper Bisglycinate, which ensures that you don’t lose the benefits of the mineral in the digestion process and it is absorbed into the bloodstream. If you take this one on an ongoing basis, the brand also offers an even more cost-effective subscription service too.
Buy now £6.91, Amazon
Alpha01 Chelated Copper 1mg with BioPerine
Alpha01 does things a little differently when it comes to copper supplements. The brand's Chelated Copper 1mg also includes BioPerine, a black pepper extract, which is known to enhance nutrient absorption, making the copper more bioavailable.
Each tablet provides 1mg of copper, which meets the entirety of the Nutrient Reference Value, supporting those who need to meet their daily copper intake without the risk of excess. It’s non-GMO, gluten-free and suitable for vegans too.
Buy now £5.99, Amazon
SOLGAR Chelated Copper 100 tablets
Solgar's Chelated Copper Tablets contain a high dose of copper which is required for an optimal working metabolism, a proper functioning immune system and healthy hair and skin.
Each of these tablets provides copper in a unique and highly absorbable chelated form, so the body can truly make the most of the minerals that it delivers. This ensures better utilisation rates because the chelate takes the needed ingredient directly into the cells.
Buy now £16.24, Amazon
Verdict:
The potency, price and strength combo make Peak Supps’ Copper Bisglycinate (Chelated) 2mg Tablets our top buy of copper supplements.
