Zinc is a mineral that you need in order to keep your immune system functioning optimally. Because a zinc deficiency can cause a variety of health problems, some doctors advise at-risk patients to supplement their diets with zinc, often in the form of zinc sulfate caplets. If you take zinc sulfate without considering your copper requirements, however, you could bring on a copper deficiency, so it is important to strike a balance between your intake of these two minerals.
Copper Deficiency
Although your body only needs a small amount of copper, it is important that you get it. Copper promotes wound healing and works with iron to produce hemoglobin in your blood. It may also prevent you from developing arthritis. A copper deficiency can be detrimental, causing anemia, osteoporosis, thyroid problems, irregular skin pigmentation or a low white blood cell count. Your multivitamin might provide you with an adequate supply of dietary copper, but if you have had a gastrointestinal disease or surgery, you may need to pay special attention to your copper intake.
Copper Sources in Food
The University of Maryland Medical Center recommends supplementing your diet with foods that are rich in copper, rather than relying solely on a supplement. Some seafood, including oysters, mussels, clams, crab, squid and lobster, are extremely rich sources of copper. Organ meats, mushrooms, nuts, legumes, chocolate, black pepper and enriched cereals will also supply you with dietary copper, as will fruits and vegetables such as sweet potatoes, avocado, grapes, bananas, tomatoes and dried fruits.
Zinc
Another important mineral, zinc, ensures that you have a proper sense of smell and taste. It also helps your immune system function and it aids in the process of cell division. It is essential for growth and development of children, adolescents and fetuses during pregnancy. Researchers who conducted a study in the Netherlands found that elderly subjects who took large amounts of zinc, beta carotene, vitamin C, and vitamin E enjoyed a reduced risk of a disorder that causes vision loss. Without an adequate amount of zinc, you may suffer from an impaired immune system, putting you at risk for pneumonia and complications from infections.
Copper's Interaction with Zinc Sulfate
Zinc can be beneficial for people with a variety of risks and disorders, but a high intake of dietary zinc can cause a deficiency of copper. If you are taking a zinc sulfate supplement, read the label. Many of them now contain copper to address this potential problem, but if yours does not, take an additional copper supplement. If you opt to use food to add zinc to your diet, oysters, beef shank, crab meat and beef shoulder are all rich sources of zinc, as are fortified cereals, chicken legs and lobster.
Recommended Daily Intake
The U.S. Department of Health and Human Services (Reference 2) recommends that adults take 900 mcg of copper per day. Pregnant and breastfeeding women need 1,000 to 1,300 mcg per day. They recommend that women take 11 mg of zinc, while men should take 13 mg and pregnant or lactating women should take 11 to 12 mg of zinc per day. Supplementing your diet with both of these minerals is a balance that you must strike to avoid a deficiency of either of them.
Warnings
Do not take mega-doses of any zinc supplement, including zinc sulfate. Doing so could cause zinc toxicity, resulting in nausea or vomiting. If long-term mega-dosing continues, your body will not be able to absorb copper and you could suffer from an impaired immune function and possibly from urinary problems. Additionally, do not take zinc supplements within 2 hours of taking an antibiotic, as the Linus Pauling Institute Micronutrient Information Center says that zinc can reduce an antibiotic's effectiveness.
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