What percentage of 6mg copper glycinate, 60mg zinc glycinate, and 200mg magnesium malate is absorbed by the body?

Estimated Absorption from Copper, Zinc, and Magnesium Glycinate/Malate Supplementation

Based on the provided doses, you would absorb approximately 1.2-3.0 mg of copper (20-50% of 6mg), 17-26 mg of zinc (29-44% of 60mg), and 92 mg of magnesium (46% of 200mg), though the high zinc dose will significantly impair copper absorption and create a concerning imbalance.

Critical Zinc-to-Copper Ratio Problem

Your current supplementation creates a 10:1 zinc-to-copper ratio (60mg:6mg), which falls outside the safe range and will induce copper deficiency over time:

• The recommended zinc-to-copper ratio is 8-15:1 to prevent zinc-induced copper deficiency 1
• At 60mg zinc daily, you need at least 4-8mg copper to maintain balance, but zinc at this dose will still block copper absorption through metallothionein induction in enterocytes 1
• Zinc doses above 25mg daily interfere with copper absorption over prolonged periods 1
• The NIH suggests that even 25mg zinc can impair copper uptake chronically 1

Copper Absorption (6mg Copper Glycinate)

You will absorb 1.2-3.0 mg of copper, but this is insufficient given the zinc interference:

• Copper absorption ranges from 20-50% under normal conditions 2
• From 6mg copper glycinate, this yields 1.2-3.0mg absorbed 2
• However, your 60mg zinc dose will substantially reduce this absorption by inducing intestinal metallothionein, which preferentially binds copper and prevents its uptake 1
• The zinc formulation (glycinate) does not change its copper-blocking effect—all zinc salts block copper identically through the same mechanism 1

Copper Deficiency Risk

• Copper deficiency causes hair loss, anemia, neutropenia, and neurological symptoms 1
• Serum copper <12 μmol/L with elevated CRP indicates likely deficiency; <8 μmol/L indicates definite deficiency requiring treatment 1
• Monitor copper levels every 6-12 months when taking zinc supplements 1

Zinc Absorption (60mg Zinc Glycinate)

You will absorb approximately 17-26 mg of zinc:

• Zinc absorption from a typical diet is 29-44% 3, 4
• From 60mg zinc, this yields approximately 17-26mg absorbed 3
• Zinc glycinate (organic form) may have slightly better tolerability than inorganic salts, but absorption efficiency is similar 5
• Taking zinc 30 minutes before meals optimizes absorption, as food interferes with uptake 5

Dosing Strategy Considerations

• For doses ≥75mg, splitting into at least twice-daily dosing improves absorption 5
• Your 60mg dose is below this threshold, so single daily dosing is acceptable 5
• Spacing doses prevents complete transporter saturation 5

Magnesium Absorption (200mg Magnesium Malate)

You will absorb approximately 92 mg of magnesium:

• Magnesium absorption is approximately 46% from typical diets 3
• From 200mg magnesium, this yields approximately 92mg absorbed 3
• The type of magnesium salt (malate vs. other forms) appears less relevant than often thought—some studies show slightly higher bioavailability of organic salts, while others show no difference 6
• Magnesium absorption is dose-dependent: relative uptake is higher with multiple low doses throughout the day compared to a single large dose 6

Factors Affecting Magnesium Absorption

• High doses of other minerals (like your zinc and copper) can impair magnesium uptake 6
• Proteins and low-digestible carbohydrates enhance magnesium absorption 6
• Phytate, oxalate, and non-fermentable fibers reduce absorption 6

Clinical Recommendations

Immediately adjust your copper intake upward or reduce zinc to prevent copper deficiency:

• If continuing 60mg zinc, increase copper to at least 6-8mg daily and monitor serum copper levels 1
• Consider reducing zinc to 25-30mg daily to minimize copper interference while maintaining zinc benefits 1
• Take zinc 30 minutes before meals for optimal absorption 5
• Monitor both zinc and copper levels every 6-12 months 1
• Watch for copper deficiency symptoms: hair loss, anemia, fatigue, neurological changes 1

Common Pitfalls to Avoid

• Do not assume that taking more copper will fully compensate for high zinc—the metallothionein mechanism will still block absorption 1
• Do not ignore the zinc-to-copper ratio—this is the most critical factor for preventing deficiency 1
• Avoid taking these supplements with high-fiber or phytate-rich meals, which further reduce absorption 3, 6