Taking Copper Gluconate and Zinc Picolinate Together
Taking copper gluconate and zinc picolinate at the same time is not recommended as zinc can inhibit copper absorption, potentially leading to reduced effectiveness of both supplements.
Mechanism of Interaction
When taken together, zinc and copper compete for absorption in the gastrointestinal tract through the following mechanisms:
- Zinc induces enterocyte metallothionein, a protein that has greater affinity for copper than for zinc 1
- This metallothionein preferentially binds copper present in the enterocyte and inhibits its entry into the portal circulation 1
- Once bound, the copper is not absorbed but is lost into the fecal contents as enterocytes are shed during normal turnover 1
Evidence for Interaction
Research demonstrates that this interaction is clinically significant:
- Zinc supplementation can generate a negative balance for copper and remove stored copper 1
- Competition studies show that zinc inhibits iron uptake, and similar competitive mechanisms apply to zinc-copper interactions 2
- Long-term high-dose zinc supplementation without copper can lead to copper deficiency, characterized by hypochromic-microcytic anemia, leukopenia, and neutropenia 3
Optimal Supplementation Strategy
To maximize absorption of both minerals:
- Take zinc and copper supplements at least 2 hours apart 4
- For optimal absorption, take copper gluconate on an empty stomach 4
- Zinc picolinate appears to be better absorbed than zinc gluconate, as evidenced by significant increases in hair, urine, and erythrocyte zinc levels 5
- Similarly, zinc glycinate has shown better effectiveness in raising plasma zinc levels compared to zinc gluconate 6
Recommended Dosing Ratio
If supplementing with both minerals:
- Maintain a zinc-to-copper ratio of 8-15:1 to prevent zinc-induced copper deficiency 4
- Typical dosages would be 15-30 mg of zinc with 2 mg of copper daily 4
- Regular monitoring of serum copper and zinc levels is essential when supplementing with both minerals 4
Potential Side Effects
Be aware of possible adverse effects:
- Gastric irritation is the main problem with zinc supplementation, which may vary depending on the salt used 1
- Higher incidence of gastrointestinal symptoms has been reported in women (84%) compared to men (18%) when taking high-dose zinc supplements 7
- Symptoms may include headaches, abdominal cramps, nausea, loss of appetite, and vomiting 7
Special Considerations
- Individuals with Wilson's disease should avoid copper supplementation and follow their physician's guidance 4
- For those with Wilson's disease, zinc is used therapeutically to reduce copper absorption 1
- Taking supplements with vitamin C can enhance absorption of both minerals 4
By separating the timing of zinc picolinate and copper gluconate supplementation, you can maximize the absorption and effectiveness of both minerals while minimizing potential negative interactions.