Dosage

How much copper bisglycinate should I take per day?

Q: How much copper bisglycinate should I take per day?

For most adults, 1-2 mg of copper bisglycinate per day is reasonable. This is above the 900 mcg RDA and well below the 10 mg tolerable upper intake level. Most commercial copper bisglycinate products supply 2 mg of elemental copper per capsule.

Last reviewed: May 2026

The short answer

For most adults, a copper bisglycinate dose of 1–2 mg per day is reasonable. This sits above the 900 mcg recommended dietary allowance (RDA) set by the Institute of Medicine and well below the 10 mg tolerable upper intake level (UL). Most commercial copper bisglycinate products supply 2 mg of elemental copper per capsule, which is generally appropriate when supplementation is warranted.

The longer answer

Three numbers anchor any copper dosing decision. The RDA for adults is 900 mcg per day. The UL — the maximum daily intake unlikely to cause adverse effects — is 10,000 mcg per day, or 10 mg. The typical U.S. dietary intake from food is around 1,100–1,400 mcg per day, meaning most people already meet the RDA before supplementing.

Supplementation is most reasonable in three situations. First, if you take high-dose zinc (above 25–50 mg/day) for an extended period, copper supplementation can offset the copper-depleting effect of zinc. Second, if you have had bariatric surgery or have a chronic GI condition that impairs absorption, copper supplementation is sometimes recommended by clinicians. Third, if a serum copper or ceruloplasmin test has shown low values, a healthcare provider may recommend supplementation.

For supplementation in those contexts, 2 mg per day of copper bisglycinate is a common starting dose. Some protocols use higher doses (3–5 mg/day) for short periods to correct established deficiency, then taper to a maintenance dose. Going above 10 mg/day without clinical supervision is not advisable; the upper limit was set based on protection against liver injury.

What 2 mg looks like in context

About 2.2 times the RDA
About 20% of the upper intake level
Roughly the amount of copper in 30 grams (1 oz) of beef liver
Less than the copper in three medium oysters

When to take less

If you eat copper-rich foods regularly — liver, oysters, dark chocolate, nuts, seeds, shellfish — your dietary intake may already exceed the RDA by a wide margin, and supplementation may not be necessary. If you take a multivitamin that already contains copper, count that toward your total. Adding a separate 2 mg copper bisglycinate to a multivitamin with 0.9 mg copper is not unreasonable but is worth being aware of.

When to take more

Higher doses are sometimes used short-term to correct documented deficiency. This is a conversation to have with a healthcare provider who can monitor serum copper and ceruloplasmin levels. Self-administering doses approaching the 10 mg upper limit without monitoring is not advisable.

For the full breakdown, read the complete copper bisglycinate dosage guide.

Sources

NIH Office of Dietary Supplements — Copper Fact Sheet for Health Professionals — ods.od.nih.gov
Institute of Medicine — Dietary Reference Intakes (Copper chapter) — ncbi.nlm.nih.gov