10 Best Zinc + Copper Supplements (2026) Reviewed
Zinc is one of the most important trace minerals for immune function, wound healing, and hundreds of enzymatic reactions throughout your body. However, there’s a critical detail many people overlook: long-term zinc supplementation can deplete your copper levels, potentially leading to deficiency symptoms like fatigue, weakened immunity, and neurological issues.
That’s why zinc + copper combination supplements have become increasingly popular. By providing both minerals in a balanced ratio (typically between 8:1 and 15:1 zinc to copper), these formulas help you maintain optimal levels of both essential nutrients without the risk of creating an imbalance.
For this guide, we researched dozens of zinc + copper supplements, verifying product specifications across Amazon listings, brand websites, and third-party review sites like ConsumerLab, Healthline, and Examine.com. Our selections span premium chelated forms, budget-friendly options, and multi-mineral complexes to help you find the right fit for your needs.
Table of Contents
- Quick Comparison Table
- Zinc + Copper Forms Explained
- Individual Product Reviews
- Buying Guide
- How to Take Zinc + Copper
- Potential Benefits
- Safety Considerations
- FAQ
- Bottom Line
Quick Comparison Table
| Product | Zinc Form | Zinc/Copper Dose | Key Differentiator | Best For |
|---|---|---|---|---|
| 🏆 TOP PICK Jarrow Formulas Zinc Balance | L-Methionine | 15mg / 1mg | 15:1 ratio, L-OptiZinc branded form | Most people |
| 🥇 NOW Foods L-OptiZinc | Monomethionine | 30mg / 0.3mg | Patented highly bioavailable form | Higher zinc needs |
| 🥇 Nutricost Zinc + Copper | Gluconate | 15mg / 2mg | NSF certified facility, 120-day supply | Budget buyers |
| 🥇 Solaray Zinc Copper | Amino Acid Chelate | 50mg / 2mg | Includes iodine from kelp + pumpkin seed | Thyroid support |
| 🥇 Bulletproof Zinc with Copper | Orotate | 15mg / 2mg | Orotate forms for enhanced absorption | Biohackers |
| 🥇 Deal Supplement Zinc + Selenium + Copper | Picolinate | 50mg / 2mg | 3-in-1 with selenium, 240-capsule bulk | Best value |
| 🥇 Dr. Mercola Zinc Plus Selenium | Bisglycinate | 15mg / 0.25mg | NSF certified, physician-formulated | Practitioner-grade |
| 🥇 Thorne Trace Minerals Bundle | Picolinate | 30mg / 2mg | Third-party certified, premium quality | Quality-focused |
| 🥇 Santa Cruz Paleo Zinc + Copper | L-Methionine | 15mg / 1mg | Clean formula, no fillers | Clean-label seekers |
| 🥇 Life Extension Only Trace Minerals | Monomethionine | 20mg / 2mg | Complete trace mineral complex | Comprehensive support |
Zinc + Copper Forms Explained
Not all zinc and copper supplements are created equal. The form of each mineral significantly affects absorption, tolerability, and effectiveness. Here’s what you need to know about the most common forms:
Zinc Forms
Zinc Picolinate: Research suggests zinc picolinate may offer superior absorption compared to other forms. It’s bound to picolinic acid, which is naturally produced in the body and helps facilitate mineral absorption.
Zinc Monomethionine (L-OptiZinc): This patented form combines zinc with the amino acid methionine. Studies indicate it resists absorption interference from phytates found in grains and vegetables, making it a good choice for those eating plant-rich diets.
Zinc Bisglycinate: A chelated form bound to two glycine molecules, offering gentle absorption that’s typically well-tolerated, even on an empty stomach.
Zinc Gluconate: One of the most common and affordable forms. While absorption may be slightly lower than chelated forms, it remains effective for most people.
Zinc Orotate: Bound to orotic acid, some research suggests this form may cross cell membranes more easily, though more studies are needed.
Copper Forms
Copper Bisglycinate: The chelated form offers enhanced absorption and is generally well-tolerated.
Copper Gluconate: A common, affordable form that provides reliable copper supplementation.
Copper Amino Acid Chelate: Bound to amino acids for improved bioavailability compared to inorganic copper salts.
Individual Product Reviews
Jarrow Formulas Zinc Balance — Best Overall
Jarrow Formulas Zinc Balance is our top pick for most people seeking a well-balanced zinc + copper supplement with excellent absorption and a research-backed ratio.
This formula combines Zinc L-Monomethionine (branded as L-OptiZinc) with Copper Gluconate in a carefully calibrated 15:1 ratio. The zinc monomethionine form has been shown in research to resist absorption interference from dietary fiber and phytic acid commonly found in plant foods. This makes it particularly suitable for vegetarians or anyone eating a whole-foods diet.
Jarrow Formulas has been in the supplement industry since 1977 and manufactures in cGMP-certified facilities. The formula is free from all nine major allergens, making it suitable for those with sensitivities.
Key Specifications:
- Zinc: 15mg (as Zinc L-Methionine Sulfate)
- Copper: 1mg (as Copper Gluconate)
- Serving Size: 1 vegetarian capsule
- Servings Per Container: 100
- Certifications: Vegan, gluten-free, allergen-free
Considerations: At 15mg zinc, this provides a moderate dose that may not be sufficient for those with higher zinc needs or documented deficiency.
NOW Foods L-OptiZinc — Best Bioavailable Form
NOW Foods L-OptiZinc delivers a higher zinc dose using the same patented bioavailable form, ideal for those needing more robust zinc support.
This formula provides 30mg of zinc as L-OptiZinc monomethionine alongside 0.3mg of copper bisglycinate. Research has demonstrated that this patented zinc form is better absorbed and retained longer compared to several other forms tested. NOW Foods is a family-owned company since 1968 with NPA A-rated GMP certification.
The copper is provided as bisglycinate chelate for enhanced absorption. While the 100:1 zinc-to-copper ratio is higher than typical recommendations, the modest copper amount helps prevent the depletion that can occur with zinc-only supplementation.
Key Specifications:
- Zinc: 30mg (as L-OptiZinc Monomethionine)
- Copper: 0.3mg (as Copper Bisglycinate)
- Serving Size: 1 vegetarian capsule
- Servings Per Container: 100
- Certifications: Vegan, kosher, non-GMO, GMP certified
Considerations: The relatively low copper content (0.3mg) may not fully offset copper depletion for those taking the higher zinc dose long-term.
Nutricost Zinc + Copper — Best Budget
Nutricost delivers a straightforward zinc + copper formula at an unbeatable value, backed by NSF certification and independent testing.
This no-frills formula provides 15mg of zinc gluconate and 2mg of copper bisglycinate per capsule. What sets Nutricost apart is their commitment to quality assurance—the product is manufactured in an NSF-certified GMP-compliant facility and independently tested by ISO-accredited laboratories for potency and purity.
The 7.5:1 zinc-to-copper ratio is appropriate for daily maintenance supplementation. With 120 capsules per bottle, you’re getting a four-month supply at a fraction of the cost of premium brands.
Key Specifications:
- Zinc: 15mg (as Zinc Gluconate)
- Copper: 2mg (as Copper Bisglycinate)
- Serving Size: 1 capsule
- Servings Per Container: 120
- Certifications: NSF GMP certified, third-party tested, non-GMO
Considerations: Zinc gluconate may have slightly lower bioavailability than chelated or picolinate forms.
Solaray Zinc Copper — Best with Thyroid Support
Solaray’s unique formula combines zinc and copper with iodine from kelp and pumpkin seed, making it ideal for those wanting additional thyroid and mineral support.
This comprehensive formula delivers 50mg of chelated zinc and 2mg of chelated copper using amino acid chelates derived from whole rice concentrate rather than soy, yeast, or milk. The addition of 53mcg iodine from kelp supports healthy thyroid function, while pumpkin seed provides naturally occurring zinc and copper.
Solaray has been formulating supplements since 1973 and uses eco-friendly bottles made from post-consumer recycled resin. The amino acid chelation process uses aspartic acid and glycine to make both minerals more bioavailable.
Key Specifications:
- Zinc: 50mg (as Zinc Amino Acid Chelate)
- Copper: 2mg (as Copper Amino Acid Chelate)
- Iodine: 53mcg (from Kelp)
- Pumpkin Seed: 10mg
- Serving Size: 1 VegCap
- Servings Per Container: 100
- Certifications: Lab verified, vegan
Considerations: The 50mg zinc dose is above the Tolerable Upper Intake Level (40mg) for daily use and may not be appropriate for long-term supplementation without healthcare guidance.
Bulletproof Zinc with Copper — Best Orotate Form
Bulletproof uses zinc and copper orotate forms designed for enhanced cellular uptake, appealing to biohackers and performance-focused individuals.
This formula takes a different approach by using orotate forms of both zinc and copper. Orotic acid is thought to help minerals cross cell membranes more efficiently. With 15mg zinc and 2mg copper, the ratio supports both minerals without overloading either.
Bulletproof emphasizes science-backed ingredients and lab testing for purity and potency. The formula is naturally sugar-free, gluten-free, non-GMO, and soy-free with no added dyes.
Key Specifications:
- Zinc: 15mg (as Zinc Orotate)
- Copper: 2mg (as Copper Orotate)
- Serving Size: 1 capsule
- Servings Per Container: 60
- Certifications: Non-GMO, gluten-free, soy-free, lab-tested
Considerations: The orotate form has less research behind it compared to more established forms like picolinate or glycinate.
Deal Supplement Zinc + Selenium + Copper — Best Value Multi-Mineral
This 3-in-1 formula delivers zinc, selenium, and copper in highly bioavailable forms at an exceptional value with an 8-month supply.
Deal Supplement combines 50mg zinc picolinate (one of the most absorbable forms), 200mcg selenium citrate, and 2mg copper glycinate in a single daily capsule. The addition of selenium provides antioxidant support and may complement zinc’s immune benefits.
With 240 capsules per bottle, this provides an exceptional 8-month supply. The formula is third-party tested and made in the USA without gluten, dairy, eggs, peanuts, soy, wheat, or preservatives.
Key Specifications:
- Zinc: 50mg (as Zinc Picolinate)
- Selenium: 200mcg (as Selenium Citrate)
- Copper: 2mg (as Copper Glycinate)
- Serving Size: 1 capsule
- Servings Per Container: 240
- Certifications: Third-party tested, non-GMO, made in USA
Considerations: The 50mg zinc dose exceeds the daily upper limit for long-term use. Best for short-term immune support or under healthcare guidance.
Dr. Mercola Zinc Plus Selenium — Best Practitioner-Grade
Dr. Mercola’s physician-formulated blend offers a carefully balanced approach with highly bioavailable chelated forms and NSF certification.
This formula is designed for optimal mineral balance, combining 15mg zinc bisglycinate chelate with 200mcg selenium from enriched yeast and a trace amount of copper (0.25mg) to help maintain healthy copper levels during zinc supplementation.
The selenium is provided as a standardized selenium-enriched yeast, which research suggests may be more effective than single amino acid forms like selenomethionine. Dr. Mercola products are NSF contents certified and manufactured to meet premium quality standards.
Key Specifications:
- Zinc: 15mg (as Zinc Bisglycinate Chelate)
- Selenium: 200mcg (from Selenium Yeast)
- Copper: 0.25mg (as Copper Bisglycinate Chelate)
- Serving Size: 1 capsule
- Servings Per Container: 90
- Certifications: NSF certified, non-GMO, gluten-free, soy-free
Considerations: The copper content is quite low at 0.25mg, which may not fully offset zinc’s copper-depleting effects for some individuals.
Thorne Trace Minerals Bundle — Best Premium Combo
Thorne’s bundle pairs their highly-absorbed Zinc Picolinate with Copper Bisglycinate for those who want premium quality from a trusted professional brand.
This bundle includes Thorne’s Zinc Picolinate (30mg) and Copper Bisglycinate as separate supplements, allowing for flexible dosing. Thorne is the #1 recommended clinical brand by healthcare practitioners and is trusted by over 100 professional sports teams.
Both supplements are third-party certified to verify label accuracy and tested for contaminants. The zinc picolinate form is backed by research showing excellent absorption, while copper bisglycinate offers optimal bioavailability.
Key Specifications:
- Zinc: 30mg (as Zinc Picolinate)
- Copper: 2mg (as Copper Bisglycinate)
- Serving Size: 1 capsule each
- Servings Per Container: 60 each
- Certifications: NSF Contents Certified, third-party tested
Considerations: As a bundle of two separate products, this is more expensive and requires taking two capsules instead of one.
Santa Cruz Paleo Zinc + Copper — Best Clean Formula
Santa Cruz Paleo delivers a minimalist, clean-label formula with bioavailable forms and no unnecessary additives.
This formula combines 15mg zinc L-methionine with 1mg copper gluconate in vegetable capsules with no magnesium stearate, silicon dioxide, or unnecessary binders. It’s formulated specifically for those seeking minimal-ingredient supplements with transparent sourcing.
The 15:1 zinc-to-copper ratio aligns with research recommendations for maintaining healthy mineral balance. Each bottle provides a 60-day supply when taken once daily.
Key Specifications:
- Zinc: 15mg (as Zinc L-Methionine)
- Copper: 1mg (as Copper Gluconate)
- Serving Size: 1 vegetarian capsule
- Servings Per Container: 60
- Certifications: Gluten-free, keto, paleo-friendly
Considerations: Smaller serving count (60) compared to some competitors means more frequent reordering.
Life Extension Only Trace Minerals — Best Comprehensive
Life Extension’s comprehensive formula provides zinc and copper alongside additional trace minerals for complete micronutrient support.
This multi-mineral complex includes 20mg zinc (as OptiZinc monomethionine), 2mg copper bisglycinate, plus manganese, chromium, molybdenum, boron, and vanadyl sulfate. It’s designed for those wanting comprehensive trace mineral support beyond just zinc and copper.
Life Extension uses bioavailable forms throughout, including chelated minerals for enhanced absorption. The formula is vegetarian, gluten-free, and non-GMO.
Key Specifications:
- Zinc: 20mg (as OptiZinc Zinc Monomethionine)
- Copper: 2mg (as Copper Bisglycinate Chelate)
- Plus: Manganese, Chromium, Molybdenum, Boron, Vanadyl Sulfate
- Serving Size: 1 capsule
- Servings Per Container: 90
- Certifications: Non-GMO, gluten-free, vegetarian
Considerations: Those with Wilson’s disease or other copper metabolism disorders should avoid daily use of this product.
Buying Guide: What to Look For
Zinc-to-Copper Ratio
Research suggests maintaining a zinc-to-copper ratio between 8:1 and 15:1 for optimal balance. Ratios significantly outside this range may lead to copper depletion (if zinc is too high) or copper excess (if copper is too high relative to zinc).
Bioavailable Forms
Look for chelated or organic acid-bound forms of both minerals. For zinc, picolinate, bisglycinate, monomethionine (L-OptiZinc), and citrate generally offer better absorption than oxide or sulfate. For copper, bisglycinate and gluconate are well-absorbed forms.
Third-Party Testing
Quality supplements should be tested by independent laboratories for potency and purity. Look for certifications like NSF, USP, or statements about third-party verification.
Dosage Considerations
The Recommended Dietary Allowance (RDA) for zinc is 11mg for men and 8mg for women. The Tolerable Upper Intake Level (UL) is 40mg daily for adults. For copper, the RDA is 900mcg (0.9mg) with an upper limit of 10mg.
Red Flags to Avoid
- Products without clear labeling of mineral forms
- Extremely high zinc doses (100mg+) without medical supervision
- Proprietary blends that hide actual amounts
- Products without any third-party testing claims
- Supplements with excessive fillers or artificial additives
How to Take Zinc + Copper Supplements
Timing
Take zinc + copper supplements with food to minimize stomach upset. Zinc on an empty stomach may cause nausea in some individuals. Taking with a meal also helps with absorption.
What to Avoid
Don’t take zinc + copper supplements at the same time as:
- High-dose calcium or iron supplements (may reduce zinc absorption)
- Quinolone or tetracycline antibiotics (zinc can interfere with absorption)
- Meals high in phytates (whole grains, legumes, nuts) if using non-chelated forms
Duration
For daily maintenance at moderate doses (15-30mg zinc), long-term supplementation is generally considered safe when balanced with appropriate copper. Higher doses (40mg+ zinc) should typically be used short-term unless directed by a healthcare provider.
Cycling
Some practitioners recommend cycling zinc supplementation (for example, 5 days on, 2 days off) to prevent over-accumulation, though this is not universally recommended for balanced zinc + copper formulas at moderate doses.
Potential Benefits of Zinc + Copper Supplementation
Immune Function
Zinc is essential for the development and function of immune cells, including T-lymphocytes and natural killer cells. Research suggests that maintaining adequate zinc levels may support the body’s natural immune response. Copper also plays a role in immune function by supporting white blood cell activity.
Antioxidant Defense
Both zinc and copper are essential components of superoxide dismutase (SOD), one of the body’s most important antioxidant enzymes. This enzyme helps protect cells from oxidative damage.
Skin Health
Zinc supports collagen synthesis and wound healing, while copper is essential for the formation of connective tissue. Together, these minerals may support healthy skin structure and repair.
Energy and Metabolism
Copper is vital for energy production at the cellular level, helping convert food into usable energy. Zinc supports the activity of over 300 enzymes involved in metabolism.
Cognitive Function
Both minerals play roles in brain health. Zinc is involved in neurotransmitter function, while copper supports the nervous system and may help maintain cognitive function.
Safety Considerations
Potential Side Effects
Common side effects of zinc supplementation may include nausea, stomach upset, and metallic taste, particularly when taken on an empty stomach. Taking zinc with food typically reduces these effects.
Upper Limits
The Tolerable Upper Intake Level for zinc is 40mg daily for adults. Regularly exceeding this amount may lead to copper deficiency (even with supplemental copper), reduced immune function, and lowered HDL cholesterol. For copper, the upper limit is 10mg daily.
Drug Interactions
Zinc may interact with antibiotics (quinolones, tetracyclines), penicillamine, and certain diuretics. Consult your healthcare provider if you take any medications regularly.
Who Should Avoid
Individuals with Wilson’s disease (a copper metabolism disorder) should avoid copper-containing supplements. Those with hemochromatosis or other conditions affecting mineral metabolism should consult a healthcare provider before supplementing.
When to Consult a Healthcare Provider
Speak with a healthcare professional before taking zinc + copper supplements if you are pregnant, nursing, taking medications, have a chronic health condition, or plan to take high doses for extended periods.
Frequently Asked Questions
Why do I need copper with my zinc supplement?
Zinc and copper compete for the same absorption pathways in the intestines. Long-term zinc supplementation without adequate copper can lead to copper deficiency, which may cause anemia, bone abnormalities, and neurological symptoms. Taking them together helps maintain healthy levels of both minerals.
What is the ideal zinc-to-copper ratio?
Research generally supports a zinc-to-copper ratio between 8:1 and 15:1. Most combination supplements fall within this range, with common formulations providing 15mg zinc with 1mg copper or 30mg zinc with 2mg copper.
Can I take zinc + copper on an empty stomach?
While possible, taking zinc on an empty stomach may cause nausea or stomach upset in some people. Taking with food improves tolerability and may enhance absorption of certain forms.
How long does it take to see benefits from zinc + copper supplementation?
This varies based on your starting levels and the benefit you’re seeking. Some people notice improvements in energy or immune function within a few weeks, while other benefits may take several months of consistent supplementation.
Can I take zinc + copper with a multivitamin?
Check your multivitamin’s zinc and copper content first. Many multivitamins already contain these minerals, so adding a separate supplement could lead to excessive intake. Total zinc from all sources should generally stay below 40mg daily.
Is zinc picolinate better than zinc gluconate?
Research suggests zinc picolinate may have superior absorption compared to some other forms. However, zinc gluconate is still effective and typically more affordable. The best form depends on your individual needs, tolerance, and budget.
Should I cycle zinc + copper supplementation?
For moderate doses (15-30mg zinc) in balanced formulas, continuous daily use is generally considered safe for most adults. Higher doses may benefit from cycling (such as 5 days on, 2 days off) or should be used under healthcare guidance.
Can zinc + copper help with hair loss?
Zinc deficiency has been associated with hair loss, and correcting a deficiency may help. However, excessive zinc can actually contribute to hair loss by depleting copper. Balanced supplementation is key, and hair loss often has multiple causes worth investigating with a healthcare provider.
Are there any foods I should avoid when taking zinc + copper?
High-phytate foods (whole grains, legumes, nuts, seeds) can reduce zinc absorption, particularly for non-chelated forms. Taking your supplement at a different meal or using chelated forms can help. Also avoid taking with high-dose calcium or iron supplements.
How do I know if I’m deficient in zinc or copper?
Blood tests can measure zinc and copper levels, though interpretation can be complex. Symptoms of zinc deficiency may include frequent infections, slow wound healing, hair loss, and taste changes. Copper deficiency symptoms may include fatigue, weakness, and neurological issues. Consult a healthcare provider for proper testing and diagnosis.
Bottom Line: Our Recommendations
For most people: Jarrow Formulas Zinc Balance offers the best combination of quality, proper ratio, bioavailable forms, and value. The 15:1 ratio and L-OptiZinc form make it suitable for daily long-term use.
For budget buyers: Nutricost Zinc + Copper delivers solid quality at an unbeatable price with NSF-certified manufacturing and a four-month supply.
For higher zinc needs: NOW Foods L-OptiZinc provides 30mg of the patented bioavailable form for those needing more robust zinc support.
For quality-focused buyers: Thorne Trace Minerals Bundle offers third-party certified premium quality from the most recommended brand among healthcare practitioners.
For comprehensive support: Deal Supplement Zinc + Selenium + Copper provides exceptional value with an 8-month supply of three synergistic minerals.
