The Consumer Guide to Boron
In this guide...
Why is it essential?
Benefits and Uses
Daily requirement
Deficiency risk factors
Optimal intake
Recent findings
Food source
Saftey
What types of boron products are available?
References
Browse Our Wide Selection Boron Products
Boron is a metallic element that was discovered in 1808. Only since about 1980 has boron begun to be recognized as a trace mineral essential to human health. It is not found free in nature but boron compounds such as borax have long been mined in the U.S., Turkey and elsewhere for various uses. Boron compounds are also found in low levels in drinking water and soil.
Why is it essential:
Boron is now thought to work in conjunction with other nutrients and hormones, especially calcium, magnesium, phosphorus, vitamin D, and estrogen, to promote bone health. There's also evidence that boron may help prevent joint ailments such as arthritis-researchers have tied low soil and water levels to high rates of arthritis in certain populations, and vice versa. Some recent studies suggest that a lack of boron may diminish immune function. Boron may also help to enhance thinking and memory, wound healing, and blood sugar regulation.
Benefits and Uses:
Adequate boron is necessary to increase bone density and prevent bone loss, especially among postmenopausal women and others at a high risk for osteoporosis. It may treat or prevent osteoarthritis and rheumatoid arthritis. Some athletes are now taking it to promote better muscle growth, energy metabolism, and hand-eye coordination.
Daily requirements:
The government has not established a daily requirement for boron, although it is the most likely trace mineral to next receive such recognition. Most Americans consume an estimated 1 to 5 mg per day from foods.
Deficiency risk factors:
A diet dominated by meat and dairy with very little fruit and vegetables may lead to a deficiency. Effects of a deficiency are more pronounced when complementary nutrients such as vitamin D, are also deficient. Postmenopausal women may have a higher-than-normal rate of boron deficiency.
Optimal intake
Food sources:
Recent findings:
Safety:
What types of boron products are available?
Browse Our Wide Selection Of Boron Products
An optimal supplement level for adults is 2 to 3 mg daily, or 3 to 6 mg for postmenopausal women
Boron occurs most widely in fruits, nuts, legumes, and green leafy vegetables, including raisins, prunes, pears, apples, grapes, almonds, soybeans, and kale. These sources depend, however, on how much boron is found in the soil. Meat, fish, and dairy are low in boron.
A recent review of the benefits from dietary boron concluded, "the available data, when taken as a whole, suggest that the element has one or more essential functions in animals and humans." Two recent studies assessing the potential toxicity of boron found no effects on reproduction among a human population from elevated boron levels in drinking water and only a "remote" likelihood of human toxicity from exposure during normal activities.
Few side effects have been reported from using supplements up to about 10 mg per day. High doses of boron can be toxic, although adverse effects may not be noticed until doses exceed 500 to 600 mg, much beyond optimal levels.
Capsules ranging in size from 3 to 10 mg are the most popular boron products, although it is also available in liquids and softgels. Some producers combine boron with calcium, magnesium, and other minerals. Nutritional supplements for bone-building as well as multi-nutrient formulas often contain boron.
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