Nutrient Synergy
Copper + Zinc
High zinc intake can reduce copper absorption — balance both
How It Works
Zinc and copper compete for absorption via the same intestinal transporter (DMT1). High zinc intake induces metallothionein, which preferentially binds copper, reducing its absorption. Long-term zinc supplementation without copper can cause copper deficiency anemia.
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Best Food Pairings
Pair a copper-rich food with a zinc-rich food.
Foods With Both Nutrients
These foods provide meaningful amounts of both copper and zinc in a single serving.
Meal Ideas
- •Vary protein sources between shellfish (copper), seeds (zinc), and nuts (both)
- •Don't take zinc supplements with copper-rich meals
- •Liver provides both in balanced amounts
- •Cashews (copper) and pumpkin seeds (zinc) trail mix — eaten at different times
Learn More About These Nutrients
Related Goals
Related Synergies
FAQ
References
Disclaimer: Nutrient synergy information is based on published research. Individual absorption varies. Not medical advice — consult a healthcare provider for personalized recommendations.