Answer
Verdict
Conflicting
High-dose zinc lowers copper because the two compete for absorption.
12 sources: 6 positive, 2 partly, 4 negative
By Arun AgrahriLast reviewed 3 timecoded sources
Short answer
Three pairings matter most. Zinc and copper compete for absorption, so a high zinc dose pushes copper down. Iron is absorbed at roughly 10% of what you eat, so what sits alongside it matters. Vitamin D wants about 180 mcg of K2 and some fat with it. Magnesium and zinc together are fine.
positive partly neutral negative Each researcher and each study counts once per claim, however often they come up.
High-dose zinc lowers copper because the two compete for absorption.
12 sources: 6 positive, 2 partly, 4 negative.
Researchers say
2 positive
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:37
Positive Video · Opinion
Open the tape at 2:30:37 →“supplementation with one or the other will typically deplete the other”
Mark Hyman, on The Dr. Hyman Show, at 27:05
Positive Video · Opinion
Open the tape at 27:05 →“high copper actually reduces zinc absorption and vice versa and they compete for absorption”
Studies show
4 positive, 2 partly, 4 negative
10 papers we read
Other primary study, J Lab Clin Med, 1992, PMID 1517684
Positive Study
Read the paper on PubMed →These findings support our hypothesis that intestinal metallothionein induction mediates decreased copper absorption observed during zinc therapy.
Trial or observed group, Am J Clin Nutr, 1989, PMID 2912000
Positive Study
Read the paper on PubMed →Supplementation with Zn poses a risk to Fe and Cu status.
Trial or observed group, Am J Clin Nutr, 1985, PMID 3969937
Positive Study
Read the paper on PubMed →Thus, an intake of zinc only 3.5 mg/day above the RDA for men reduced apparent retention of copper at an intake of 2.6 mg/day.
Trial or observed group, Eur J Clin Nutr, 1993, PMID 8319668
Positive Study
Read the paper on PubMed →Hence, a detrimental effect on copper metabolism (as measured by the marker enzyme E-SOD) can be detected within 12 days of supplementation with a moderate amount of zinc.
Trial or observed group, Atherosclerosis, 1988, PMID 3365292
Partly Study
Read the paper on PubMed →No such changes were seen in males in either lipoproteins or these indicators of Cu status.
Trial or observed group, Am J Clin Nutr, 1984, PMID 6486080
Partly Study
Read the paper on PubMed →No significant differences in the plasma copper levels or the ferroxidase activities between the supplemented and control groups could be detected at 2, 4, or 6 wk.
Other primary study, Nutrition, 2001, PMID 11527655
Negative Study
Read the paper on PubMed →The findings indicate that an inadequate intake of zinc (45.9 micromol/d; 3 mg/d) was more effective than a moderately high intake of zinc (811 micromol/d; 53 mg/d) in inducing changes associated with a decreased copper status in postmenopausal women.
Other primary study, Biol Trace Elem Res, 2015, PMID 25877802
Negative Study
Read the paper on PubMed →Thus, for the conditions of this study, Zn glycinate effectively changed Zn status better than Zn gluconate, but neither impacted copper status.
Trial or observed group, Med J Aust, 1987, PMID 3547053
Negative Study
Read the paper on PubMed →Our study also shows no detrimental effect of 150 mg of zinc a day on plasma copper levels in healthy volunteers over a period of six weeks.
Other primary study, BMC Oral Health, 2023, PMID 36934261
Negative Study
Read the paper on PubMed →Serum Zn levels increased without reducing serum copper levels in patients with hypozincemia-induced dysgeusia treated with ZAH (50 mg/day) and taste improvement was observed in about 60% patients at 24 weeks of ZAH administration, suggesting Zn replacement using ZAH in patients with dysgeusia and lower serum Zn levels (< 80 µg/dL) might be considered as a new therapeutic approach.
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:37 Video · positive · Opinion
“supplementation with one or the other will typically deplete the other”
Mark Hyman, on The Dr. Hyman Show, at 27:05 Video · positive · Opinion
“high copper actually reduces zinc absorption and vice versa and they compete for absorption”
Other primary study, J Lab Clin Med, 1992, PMID 1517684 Study · positive
These findings support our hypothesis that intestinal metallothionein induction mediates decreased copper absorption observed during zinc therapy.
Trial or observed group, Am J Clin Nutr, 1989, PMID 2912000 Study · positive
Supplementation with Zn poses a risk to Fe and Cu status.
Trial or observed group, Am J Clin Nutr, 1985, PMID 3969937 Study · positive
Thus, an intake of zinc only 3.5 mg/day above the RDA for men reduced apparent retention of copper at an intake of 2.6 mg/day.
Trial or observed group, Eur J Clin Nutr, 1993, PMID 8319668 Study · positive
Hence, a detrimental effect on copper metabolism (as measured by the marker enzyme E-SOD) can be detected within 12 days of supplementation with a moderate amount of zinc.
Trial or observed group, Atherosclerosis, 1988, PMID 3365292 Study · partly
No such changes were seen in males in either lipoproteins or these indicators of Cu status.
Trial or observed group, Am J Clin Nutr, 1984, PMID 6486080 Study · partly
No significant differences in the plasma copper levels or the ferroxidase activities between the supplemented and control groups could be detected at 2, 4, or 6 wk.
Other primary study, Nutrition, 2001, PMID 11527655 Study · negative
The findings indicate that an inadequate intake of zinc (45.9 micromol/d; 3 mg/d) was more effective than a moderately high intake of zinc (811 micromol/d; 53 mg/d) in inducing changes associated with a decreased copper status in postmenopausal women.
Other primary study, Biol Trace Elem Res, 2015, PMID 25877802 Study · negative
Thus, for the conditions of this study, Zn glycinate effectively changed Zn status better than Zn gluconate, but neither impacted copper status.
Trial or observed group, Med J Aust, 1987, PMID 3547053 Study · negative
Our study also shows no detrimental effect of 150 mg of zinc a day on plasma copper levels in healthy volunteers over a period of six weeks.
Other primary study, BMC Oral Health, 2023, PMID 36934261 Study · negative
Serum Zn levels increased without reducing serum copper levels in patients with hypozincemia-induced dysgeusia treated with ZAH (50 mg/day) and taste improvement was observed in about 60% patients at 24 weeks of ZAH administration, suggesting Zn replacement using ZAH in patients with dysgeusia and lower serum Zn levels (< 80 µg/dL) might be considered as a new therapeutic approach.
High-dose zinc lowers copper because the two compete for absorption.
Researchers
Dr. Gabrielle Lyon, on Huberman Lab, at 2:30:37
Positive Video · Opinion
Open the tape at 2:30:37 →“supplementation with one or the other will typically deplete the other”
Mark Hyman, on The Dr. Hyman Show, at 27:05
Positive Video · Opinion
Open the tape at 27:05 →“high copper actually reduces zinc absorption and vice versa and they compete for absorption”
Studies
Other primary study, J Lab Clin Med, 1992, PMID 1517684
Positive Study
Read the paper on PubMed →These findings support our hypothesis that intestinal metallothionein induction mediates decreased copper absorption observed during zinc therapy.
Trial or observed group, Am J Clin Nutr, 1989, PMID 2912000
Positive Study
Read the paper on PubMed →Supplementation with Zn poses a risk to Fe and Cu status.
Trial or observed group, Am J Clin Nutr, 1985, PMID 3969937
Positive Study
Read the paper on PubMed →Thus, an intake of zinc only 3.5 mg/day above the RDA for men reduced apparent retention of copper at an intake of 2.6 mg/day.
Trial or observed group, Eur J Clin Nutr, 1993, PMID 8319668
Positive Study
Read the paper on PubMed →Hence, a detrimental effect on copper metabolism (as measured by the marker enzyme E-SOD) can be detected within 12 days of supplementation with a moderate amount of zinc.
Trial or observed group, Atherosclerosis, 1988, PMID 3365292
Partly Study
Read the paper on PubMed →No such changes were seen in males in either lipoproteins or these indicators of Cu status.
Trial or observed group, Am J Clin Nutr, 1984, PMID 6486080
Partly Study
Read the paper on PubMed →No significant differences in the plasma copper levels or the ferroxidase activities between the supplemented and control groups could be detected at 2, 4, or 6 wk.
Other primary study, Nutrition, 2001, PMID 11527655
Negative Study
Read the paper on PubMed →The findings indicate that an inadequate intake of zinc (45.9 micromol/d; 3 mg/d) was more effective than a moderately high intake of zinc (811 micromol/d; 53 mg/d) in inducing changes associated with a decreased copper status in postmenopausal women.
Other primary study, Biol Trace Elem Res, 2015, PMID 25877802
Negative Study
Read the paper on PubMed →Thus, for the conditions of this study, Zn glycinate effectively changed Zn status better than Zn gluconate, but neither impacted copper status.
Trial or observed group, Med J Aust, 1987, PMID 3547053
Negative Study
Read the paper on PubMed →Our study also shows no detrimental effect of 150 mg of zinc a day on plasma copper levels in healthy volunteers over a period of six weeks.
Other primary study, BMC Oral Health, 2023, PMID 36934261
Negative Study
Read the paper on PubMed →Serum Zn levels increased without reducing serum copper levels in patients with hypozincemia-induced dysgeusia treated with ZAH (50 mg/day) and taste improvement was observed in about 60% patients at 24 weeks of ZAH administration, suggesting Zn replacement using ZAH in patients with dysgeusia and lower serum Zn levels (< 80 µg/dL) might be considered as a new therapeutic approach.
Precis is not affiliated with or endorsed by YouTube or by any researcher, show or publisher we quote. We take no sponsorship, ad or affiliate money, and every verdict is our own review of what was said. How we stay independent
High-dose zinc lowers copper because the two compete for absorption. Very few supplement pairs are dangerous together. A handful compete for the same absorption pathway, and a few work better together than apart.
The two minerals use the same absorption route, so pushing one up pulls the other down. Mark Hyman, on his own show, uses that on purpose: when copper runs high, extra zinc brings it back. The problem comes when someone takes a high zinc dose for months for immune support and never checks copper.
If you take zinc daily at an immune-support dose rather than a food-level dose, the copper question is worth a blood test.
Iron is the mineral most people should not add without testing. Peter Attia's point is about scale: of the 10 to 20 mg you eat in a day, roughly a tenth crosses the gut wall. Your body tightly controls that absorbed fraction, which is why iron behaves less like a dial and more like a gate.
Andrew Huberman, on his own show, says to have your blood iron measured before you start, because too much can be toxic and too little means anemia. Iron is also the supplement where too much does real harm rather than going to waste.
The pairing actively recommended is vitamin D with K2. Hyman puts roughly 180 mcg of K2 in the same capsule as D, and Rhonda Patrick takes the MK-7 form at 50 mcg a day for its longer half-life. Vitamin D is fat-soluble, so it also wants a meal with some fat in it; taken dry on an empty stomach, less of it gets in.
Magnesium and zinc at ordinary doses do not meaningfully block each other, and neither does magnesium with vitamin D. Huberman's practical rule covers most of the rest. Take a vitamin-mineral supplement with food, early in the day, and put zinc and CoQ10 with a meal rather than on an empty stomach.
Precis membership
The answer above is the whole answer: the verdict, every counted mention, where the sources disagree, and the receipt behind each one.
A free account adds
Pro adds