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Boron is trace mineral that plays a vital role in various physiological processes from strengthening bones to regulating hormones. This article explores the multifaceted benefits of boron, highlighting how this lesser-known nutrient impacts bone health, hormonal balance, and more. As we delve into the science behind boron’s effectiveness, the importance of incorporating this mineral into your diet becomes clear, marking a simple yet powerful step towards better health.
What Is Boron?
Boron is a naturally occurring trace mineral that plays a vital role in the health and functioning of the human body, despite being needed in only small amounts. It’s not as widely discussed as minerals like calcium or iron, but it’s just as important. Found in the environment and certain foods, boron is essential for the growth and maintenance of bone, aiding in the absorption of calcium and magnesium, and potentially influencing hormones like testosterone and estrogen. In addition to its role in bone health, boron is believed to impact brain function, including cognitive performance, and has anti-inflammatory and antioxidant properties. This makes it valuable not just for physical health but also for cognitive wellness. Although the body requires only small amounts of boron, its impact on overall health is significant, particularly in areas like bone strength, hormonal balance, and cognitive abilities.
What Are The Health Benefits of Boron?
- Bone Health: Boron is vital for the growth and maintenance of strong bones. It enhances the body’s ability to utilize and absorb calcium, magnesium, and vitamin D, which are the cornerstones of bone health. This not only aids in the development of robust bone structure but also helps in maintaining bone density and preventing bone diseases such as osteoporosis. The presence of adequate boron levels ensures that the body can effectively use these key minerals, making it a critical component in bone health management. [PMID: 32540741]
- Arthritis (Anti-Inflammatory Properties): Boron exhibits notable anti-inflammatory properties, making it beneficial for those suffering from conditions like arthritis. By reducing inflammation, boron can help alleviate joint pain and discomfort, contributing to improved joint mobility and overall joint health. This anti-inflammatory action is not only important for joint health but also for reducing pain and discomfort associated with various inflammatory conditions. [PMC8732765, PMC8732765]
- Immune System Support: Boron plays a significant role in supporting the immune system, likely due to its combined anti-inflammatory and antioxidant properties. These properties help modulate the immune response, potentially enhancing the body’s ability to fight off infections and diseases. [PMC4774930]
- Heart Health: Boron has the potential to reduce risk factors associated with cardiovascular diseases. While the specific mechanisms are still being researched, boron’s influence on factors such as inflammation and mineral metabolism might contribute to better heart health. However, more research is needed to fully understand and validate these effects. [PMC7553911]
- Reduced Risk of Certain Cancers: Boron is suggested to lower the risk of certain types of cancers, particularly those influenced by hormonal imbalances, such as prostate and cervical cancer. This is believed to be due to boron’s role in regulating hormones and maintaining cellular health, which can be crucial in cancer prevention. [PMID: 19912103]
- Hormonal Balance: Boron has a significant impact on the levels of key hormones like estrogen and testosterone. By modulating these hormones, boron plays a role in various aspects of health including sexual health, reproductive function, and the maintenance of lean muscle mass. In women, it can influence estrogen levels, which is particularly important for bone density and overall hormonal balance. In men, boron’s effect on testosterone levels can affect muscle strength and bone density, making it an important mineral for overall vitality. [PMC4712861]
- Antioxidant Protection: As an antioxidant, boron plays a role in protecting cells from the damage caused by oxidative stress. Oxidative stress is a factor in many chronic diseases, including heart disease and some cancers. Boron’s antioxidant properties mean it can help neutralize free radicals, which are harmful molecules that can damage cells. This protective role is essential for maintaining cellular health and preventing the development of chronic diseases.
- Mineral Metabolism: Boron assists in the metabolism of crucial minerals like calcium, magnesium, and phosphorus. These minerals are essential for numerous bodily functions, including bone health, nerve function, and muscle contraction. Boron’s role in mineral metabolism ensures that these minerals are used effectively in the body.
- Wound Healing: Topically applied boron aids in the wound healing process, primarily through its anti-inflammatory effects, which can reduce swelling and pain at injury sites. This leads to faster recovery and more efficient healing, as inflammation is a critical factor in the body’s response to injury. [PMC4712861]
- Cell Membrane Function: Boron supports the health and function of cell membranes, which are crucial for maintaining cell integrity, facilitating efficient communication between cells, and ensuring the proper functioning of cells. Healthy cell membranes contribute to the overall vitality and resilience of cells, playing a key role in numerous biological processes.
“Boron has been proven to be an important trace mineral because it:
Nothing Boring About Boron [PMC4712861]
- is essential for the growth and maintenance of bone;
- greatly improves wound healing;
- beneficially impacts the body’s use of estrogen, testosterone, and vitamin D;
- boosts magnesium absorption;
- reduces levels of inflammatory biomarkers, such as high-sensitivity C-reactive protein (hs-CRP) and tumor necrosis factor α (TNF-α);
- raises levels of antioxidant enzymes, such as superoxide dismutase (SOD), catalase, and glutathione peroxidase;
- protects against pesticide-induced oxidative stress and heavy-metal toxicity;
- improves the brains electrical activity, cognitive performance, and short-term memory for elders;
- influences the formation and activity of key biomolecules, such as S-adenosyl methionine (SAM-e) and nicotinamide adenine dinucleotide (NAD(+));
- has demonstrated preventive and therapeutic effects in a number of cancers, such as prostate, cervical, and lung cancers, and multiple and non-Hodgkin’s lymphoma; and
- may help ameliorate the adverse effects of traditional chemotherapeutic agents.
How Much Boron Is Needed?
So far, research on boron, a mineral, shows that its health benefits are most noticeable when you take up to 3 milligrams per day. There aren’t any specific recommended daily amounts for boron, but experts suggest not taking more than 20 milligrams per day for adults. Studies haven’t found any risks associated with boron at low doses and there’s a lot of evidence that it can be beneficial.
Because of this, taking a boron supplement of 3 milligrams each day might be a good idea, especially for people who don’t eat many fruits and vegetables, or those who are dealing with or at risk of bone conditions like osteopenia and osteoporosis, joint issues like osteoarthritis, or certain types of cancer like breast, prostate, or lung cancer.
Food Sources of Boron
|Boron Content (Approx.)
|1 medium avocado
|1/4 cup (40 grams)
|1 ounce (28 grams)
|1 ounce (28 grams)
|1/4 cup (35 grams)
|2 tablespoons (32 grams)
|Red Kidney Beans
|1 cup cooked (177 grams)
|1 medium banana
|1/4 cup (44 grams)
|1 medium potato
|5 ounces (147 grams)
|1.26 mg (Note: Consume in moderation)
|8 ounces (237 ml)
Are Boron Supplements Safe?
Boron supplements, especially in low doses, are generally considered safe for most people. At a low dose of 3-6 mg per day, boron is generally considered safe and does not typically have significant interactions with most medications or dietary supplements. It’s important to note that these potential interactions are generally not a concern at low doses like mg per day.
Boron Supplement Interactions with Medications
- Hormone-related Medications: Boron can affect the levels of certain hormones in the body, including estrogen and testosterone. Therefore, it might interact with hormone therapies or contraceptives.
- Anti-inflammatory Medications: While not a direct interaction, boron has anti-inflammatory properties that may complement the effects of certain anti-inflammatory drugs.
Boron Interactions with Other Supplements
- Magnesium Supplements: Since boron affects the way the body handles other minerals, it can potentially influence magnesium absorption or metabolism.
- Calcium and Vitamin D Supplements: Similar to magnesium, boron may impact the metabolism or effectiveness of calcium and vitamin D supplements.
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Boron – 3 mg by Seeking Health
Boron by Seeking Health provides 3 mg of boron per vegetarian capsule in a well-tolerated glycine complex form. Boron may play a regulatory role in the metabolism of minerals, including magnesium and phosphorous, and certain vitamins, such as vitamin D. Boron may help support normal estrogen metabolism. Dietary boron is found in most water sources, and as a trace element in avocados, peanuts, prune juice and grape products including juice, wine and raisins. While the precise function of boron in humans is not well understood, the micromineral is thought to have some implications for estrogen metabolism, healthy bones, and cognitive health.
Take 1 capsule with food or as directed by your healthcare professional.
Children and pregnant or lactating women should consult their healthcare practitioner prior to use. Do not use if tamper seal is damaged.
Serving Size: 1 Capsule
Servings Per Container: 120
Boron (as Albion® Bororganic glycine) 3 mg
Liquid Ionic Boron 6mg by Trace Minerals Research
Liquid Ionic Boron is a rich concentrated liquid dietary supplement that provides boron, a trace element, in ionic form – the form most widely recognized by the body†. Our proprietary process ensures maximum absorption, while the balanced liquid form provides safety and flexibility. Boron may support healthy bones and joints†. Recent clinical studies indicate that boron interacts with calcium and magnesium to promote optimal bone metabolism†. Evidence also suggests boron may support normal brain function. 48-day supply, 6 mg/serving of a Boron Complex.
Using the pre-measured dropper, take 1.25 mL (¼ teaspoon) daily.
Serving Size: 1.25 mL (1/4 tsp.)
Amount Per Serving
Boron … 6mg (ConcenTrace®)
Magnesium … 25mg (ConcenTrace®)
Chloride … 70mg (ConcenTrace®)
Sulfate … 5.5mg (FeSO4 (ConcenTrace®)
Although this article discusses supplements in detail, don’t forget that we are absolutely committed to the “Food First” approach to nutrition. When it comes to your health, the totality of your eating habits far surpasses the impact of individual nutrients or any single supplement you consume. Even though this article doesn’t delve into the broader picture of your overall diet, it’s crucial to keep this element at the forefront of our minds. Your food needs to provide all the vitamins, minerals, fiber, and phytochemicals to nourish your body systems down to the cellular level.
Food choices, rather than supplements, are the most critical factors for a healthy gut microbiome. These trillions of tiny inhabitants in your gut affect your brain waves; they orchestrate your immune system. They possess the power to create molecules that can switch genes on or off and are even capable of synthesizing neurotransmitters. Opting for organic foods and steering clear of plastic packaging (including those labeled BPA-free) is a smart move to limit toxin exposure. The sum of all these parts leads to a powerful conclusion: the ultimate key to your health lies in the quality and balance of the food you consume. Supplements are secondary.
To Sum It Up
Boron supplementation offers a range of benefits that extend across various aspects of health and wellness. As a trace mineral, boron plays a pivotal role in bone health, hormonal balance, and cognitive function. Its supplementation can particularly benefit people seeking to improve bone density, reduce symptoms of arthritis, and combat mental decline. Then there is boron’s influence on hormone regulation, especially estrogen and testosterone, which makes it valuable for those looking to optimize their hormonal health. While boron is available in common dietary sources, supplementation ensures adequate intake, especially for those whose diets might lack in boron-rich foods.
This Article is Not a Substitute for Medical Advice
Dietary supplements are not designed to diagnose, treat, cure, or prevent any disease. The Supplement Sciences website seeks to provide comprehensive access to the most relevant supplement information along with convenient online ordering. We do not provide medical advice and cannot guarantee that every product suggested is completely without risk. Since each person is unique in their health history and medication use, it is important to discuss supplements with your personal physician. Specifically, pregnant women and individuals being treated for cancer or liver or kidney problems must consult their physician about every nutritional supplement they plan to take. People taking medications for the treatment of HIV or with a history of organ transplant must not take supplements without consulting with their physician.