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You are here: Home / Members / Optimizing Copper and Zinc Levels

Optimizing Copper and Zinc Levels

Last Updated on: March 6, 2019 by Mark Volmer

Copper recommended daily intake and safe upper limits

POPULATION AMOUNT (mcg)

Infants (0–6 months) 200

Children (6 months–14 years old) 220–890, depending on age

Adolescents (14–18 years old) 890

Adults 900

Pregnant women 1,000

Breastfeeding women 1,300

Upper limit: Currently set at 10 mg/day, but data from carefully performed animal studies suggests an upper limit of

closer to 50 mg/day is more reasonable.

 

Zinc recommended daily intake

POPULATION AMOUNT (mg/day)

Infants (0–6 months) 2

Children (7–12 months) 3

Children (1–3 years) 5

Children (4–8 years) 5

Children (9–13 years) 8

Adolescents (14–18 years) 8 (girls); 11 (boys)

Adult men 11

Adult women 8POPULATION AMOUNT (mg/day)

Pregnant women 12

Breastfeeding women 13

Safe upper limit: 40 mg/day

 

Top Dietary Sources of Copper

FOOD AMOUNT (mg per 200kcal)

Clam 39

Beef/Lamb/Goose Liver 14–17

Oysters 13

Fresh Basil 3

King Crab 2

Sesame Butter 1

Ham 1

Cashews 1

Octopus 1

Chestnuts 1

Chicken Liver 1

Whitefish 1

 

Top Dietary Sources of Zinc

POPULATION AMOUNT (mg per 200kcal)

Oysters 265

Veal Liver 17

King Crab 16

Lobster 10

Beef, Chuck 10

Lamb, Shank 10

Endive 9

Beef, Brisket 9

Mushrooms, Crimini 8

Broccoli Rabe 7

Bison, Ground 6

 

Who should supplement?

Vegetarians, vegans, and those who can’t eat copper- or zinc-rich foods

People with significant copper or zinc deficiency

People with GI absorption issues

 

Copper Supplementation

POPULATION AMOUNT (mg)

Low background intake 6–8 mg/d

Moderate background intake 2–4 mg/d

Maintenance dose 1–2 mg/d

 

Zinc Supplementation

POPULATION AMOUNT (mg)

Low background intake1 Up to 30 mg/d

Moderate background intake2 Up to 15 mg/d

Maintenance dose3 10–15 mg/d

Best supplement form is zinc glycinate – good absorption and minimal GI side effects.

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