Zinc picolinate and Copper glycinate: interaction, severity and spacing
Zinc picolinate and Copper glycinate interact because zinc induces metallothionein in enterocytes, which binds copper and traps it in the gut cell so it is lost when the cell sheds. Sustained zinc supplementation can cause frank copper deficiency and anaemia. Take them 2 hours apart. Severe risk.
The interaction in detail
| Pair | Zinc picolinate and Copper glycinate |
|---|---|
| Type | Nutrient interaction |
| Severity | Severe |
| Required spacing | 2 hours minimum |
| Onset | At the time of dosing |
Mechanism
Zinc induces metallothionein in enterocytes, which binds copper and traps it in the gut cell so it is lost when the cell sheds. Sustained zinc supplementation can cause frank copper deficiency and anaemia.
What to do
Do not take zinc and copper in the same dose. Aim for roughly 1 mg copper per 15 mg zinc, and separate them by at least 2 hours.
How to fit both into one day
Zinc taken with food reduces nausea but phytates block it, so use a chelated form. Sustain high doses only alongside copper.
Copper must be separated from zinc by at least two hours. Sustained zinc above 40 mg per day requires copper pairing to avoid deficiency.
Putting Zinc picolinate in the evening and Copper glycinate in the morning satisfies the 2-hour separation without disrupting either one's absorption window.