Boron is a trace mineral naturally present in fertile soil, where it’s absorbed by plants and enters the human diet primarily through plant-based foods.
This micronutrient is vital for regulating metabolic processes and has been linked to various health benefits, including bone health, hormone balance, and brain function.
Discover five incredible boron benefits, and learn how to incorporate this trace mineral into your diet.
What is boron?
Boron is a trace mineral found in soil, similar to copper, iron, zinc, and manganese.
The boron in plant foods occurs mainly in boric acid form, which is essential for plant growth, seed formation, and pollination.
In addition to promoting the development of plants, boron also has been found to have profound health benefits for humans.
Boron is classified as a micronutrient, meaning only a small amount is needed to support health, though it hasn’t been determined if boron is an essential nutrient.
Although boron’s exact biological role in humans is not fully understood yet, around 80 to 90 percent of dietary boron is absorbed in the intestines, and adequate boron levels are associated with healthy bone formation and hormonal balance.
Watch the video below to learn why boron deficiency is a widespread issue.
5 benefits of boron
Boron is thought to be involved in bone metabolism and reproductive function, and it has been investigated for its potential effects on inflammatory pathways in the body.
Here are five incredible benefits of boron.
1. Promotes bone health
Boron is believed to play a supportive role in bone metabolism and calcium utilization, both of which are important for maintaining skeletal functions.
A study published in the Journal of Trace Elements in Medicine and Biology suggests that a low boron diet may be associated with changes in bone quality and growth, while adequate dietary boron intake appeared to support normal bone development.1
In addition, researchers observed that low boron status was associated with changes in bone structure, highlighting its potential importance for overall skeletal health.
2. Supports hormone balance
Data published in Environmental Health Perspectives found that adequate boron levels may be associated with balanced levels of estradiol and testosterone in postmenopausal women, which could support overall well-being during this stage of life.2
The authors also noted that boron may play a role in supporting calcium balance, which is an important consideration for postmenopausal women.
3. Enhances vitamin D absorption
Vitamin D is essential for strong bones and robust immune defenses as well as brain function and emotional health.
A study published in Integrative Medicine suggests that boron promotes the bioavailability of vitamin D, allowing it to stay in the body for longer and enhancing its effectiveness.3
4. Promotes healthy joints
Cartilage is a connective tissue that helps cushion joints and reduce friction between bones.
Some studies have explored the potential role of boron in supporting joint health and mineral balance, particularly in relation to calcium within joint cartilage structures.
A review published in Environmental Health Perspectives examined existing research on boron’s role in joint function and found that, “In conclusion, over 30 years of accumulating evidence indicates that boron is essential for healthy bones and joints.”4
5. Promotes brain function
Some studies have explored the potential role of boron in mineral metabolism and cell membrane function, which are important for overall brain health.
Research published in Environmental Health Perspectives found a potential association between low boron intake and changes in attention and memory. The study also reported that participants who received boron supplementation performed better in certain psychomotor skills and memory tasks.5
Symptoms of boron deficiency
Symptoms of insufficient boron haven’t been well established. However, boron deficiency has been linked to abnormal bone growth and weakness.
In addition, low boron intake may also negatively impact cognitive wellness and alertness, and trigger changes in vitamin D metabolism, which may lead to poor immunity, muscle discomfort, and low energy levels.
What causes boron deficiency?
Boron deficiency in humans is linked to inadequate consumption of boron-containing whole foods. Even a plant-rich diet can lead to boron deficiency due to mineral-depleted soils.
“Boron is a trace mineral, and if it’s not in the soil, it can’t be absorbed by plants, increasing the risk of widespread deficiency,” explains Dr. Berg.
Soil degradation is the most common cause of boron deficiency and is generally associated with conventional farming and soil cultivation practices.
These practices involve growing large amounts of single-crop produce without replacing nutrients and microdiversity after harvest, which leads to soils depleted of nutrients, including boron.
Best sources of boron
Boron is found in various plant foods, including vegetables, nuts, and certain fruits.
Additionally, boron can be found in small amounts of animal protein, including beef, chicken, turkey, and dairy products.
Here are some of the best boron-rich foods:
- Avocados
- Peanuts
- Broccoli
- Lettuce
- Carrots
- Almonds
- Hazelnuts
- Chickpeas
Organically grown produce may contain higher levels of certain nutrients than conventionally grown options, making it an excellent source of dietary boron.
According to a study published in Alternative Medicine Review, organic foods have significantly higher levels of various nutrients and antioxidants, which are needed to maintain general health and well-being.6
Researchers also found that organic produce tends to have lower pesticide residue levels than conventionally grown produce. These residues have been linked to hormonal imbalances and other negative long-term health effects.
How much boron should you take?
Most people can obtain enough boron from food, especially those consuming large volumes of high-quality, organic produce.
There is limited data on boron’s biological function in the body, and no consensus on the dietary reference intake recommendation.
However, the National Institutes of Health (NIH) has set upper intake levels for boron. These upper limits are the maximum recommended dosages that aren’t expected to induce adverse effects.7
According to the FNB, these are the upper limits for boron based on age:
- 1 to 3 years: 3 milligrams (mg)/day
- 4 to 8 years: 6 mg/day
- 9 to 13 years: 11 mg/day
- 14 to 18 years: 17 mg/day
- 19+ years: 20 mg/day
Safety data on boron hasn’t been established for infants younger than one year.
To reduce the risk of unwanted side effects, it’s important to follow the instructions of the boron supplement you plan to use.
Possible downsides of boron supplementation
Infants shouldn’t be given boron, except through breast milk, formula, or food, as there’s no safety data in children younger than one.
The most common instances of boron toxicity were reported in children younger than six years old ingesting boron-containing cleaning substances, leading to vomiting, convulsions, and cardiovascular issues.
Though boron toxicity in adults is rare, large doses can cause headaches, restlessness, and fatigue. High boron levels from supplementation have also been linked to nausea, rashes, gastrointestinal discomfort, and alopecia in extreme cases.
Boron supplements may increase estrogen levels and aren’t recommended for those with hormone-related diseases, including breast, ovarian, and prostate cancer.
To minimize the risk of adverse health effects, it’s vital to consult your healthcare provider before introducing new supplements into your routine.
Key takeaways
Boron is a trace mineral found in fertile soil that is absorbed by plants. This makes whole foods such as broccoli, carrots, lettuce, and almonds rich sources of this micronutrient.
Boron is involved in various biological processes, including those related to bone metabolism, hormone activity, and brain function. It has also been studied for its possible role in joint and immune system support.
FAQ
1. Should you take boron every day?
Boron supplementation is generally considered safe for adults in doses of up to 20 milligrams (mg) per day. However, excessive boron intake can lead to headaches, indigestion, nausea, and fatigue.
2. What are the side effects of too much boron?
The tolerable upper intake level of boron is set at 20 mg per day for adults 19 or older.
Too much boron can lead to unwanted side effects, including headaches, nausea, vomiting, and gastrointestinal discomfort. Severe side effects can include alopecia, skin rashes, and depression.
3. Does boron increase estrogen or testosterone?
Yes, boron has been shown to have the potential to influence estrogen and testosterone levels in both men and women.
4. What foods are highest in boron?
Boron naturally occurs in soil and is absorbed by plants such as avocados, broccoli, lettuce, carrots, peanuts, almonds, and hazelnuts.
Additionally, small amounts of boron can be found in meat and dairy products, such as beef and heavy cream.
5. What are the symptoms of boron deficiency?
Boron deficiency isn’t clearly defined, but low intake has been associated with changes in areas such as cognitive performance, bone strength, and joint comfort. It may also influence how the body uses certain nutrients like vitamin D.
6. Who should not take boron?
Those who have hormone-related conditions, such as breast, prostate, and ovarian cancer, should avoid boron supplements. Additionally, there’s no safety data on boron supplementation in infants younger than one year.
Sources
- https://pubmed.ncbi.nlm.nih.gov/19486829/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1566640/ ?
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/ ?
- https://pubmed.ncbi.nlm.nih.gov/7889887/ ?
- https://pubmed.ncbi.nlm.nih.gov/7889884/ ?
- https://pubmed.ncbi.nlm.nih.gov/20359265/ ?
- https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/#h6 ?
