High-dose zinc can deplete copper levels. Learn the safe zinc-to-copper ratio (10:1), why they compete, and the best way to supplement both based on FDA and EFSA standards.
High zinc intake can reduce copper absorption.
Recommendation: Maintain a 10:1 zinc to copper ratio.
High zinc intake can reduce copper absorption.
Tip: Maintain a 10:1 zinc to copper ratio.
| Standard | zinc | copper |
|---|---|---|
| US (FDA) | 11 / 40 mg (RDA/UL) | 900 / 10000 mcg (RDA/UL) |
| EU (EFSA) | 11 / 40 mg (RDA/UL) | 900 / 10000 mcg (RDA/UL) |
| AU (TGA) | 11 / 40 mg (RDA/UL) | 900 / 10000 mcg (RDA/UL) |
| CN (CNS) | 12.5 / 40 mg (RDA/UL) | 800 / 8000 mcg (RDA/UL) |
| JP (MHLW) | 10 / 40 mg (RDA/UL) | 900 / 10000 mcg (RDA/UL) |
Values shown as RDA (Recommended Dietary Allowance) / UL (Tolerable Upper Intake Level). Sources: NIH, FDA, EFSA, FSANZ, CNS, MHLW.
Zinc and copper compete for absorption, so high-dose zinc (above 25 mg/day) can reduce copper absorption. If taking both, maintain approximately a 10:1 zinc-to-copper ratio, or take them at different times of day.
The recommended zinc-to-copper ratio is approximately 10:1 to 15:1. Taking more than 50 mg/day of zinc long-term without copper supplementation can lead to copper deficiency and anemia.
This page only checks one pair. Use NutriAudit to check your full supplement stack for interactions, duplicates, and safe dosages.
Not medical advice. Always consult a qualified healthcare professional for personal medical decisions.