Boron
Also known as: Boron Citrate, Boron Amino Acid Chelate, Boron Glycinate, Borax
Boron is a trace mineral that plays a role in bone metabolism, wound healing, and cognitive function. It enhances the metabolism of calcium, magnesium, and phosphorus. Boron supports hormone balance and may improve estrogen and testosterone levels.
Benefits
Supports bone health and bone density, especially in postmenopausal women. Important for wound healing and tissue repair. May support brain function and cognition. Supports hormone balance and sexual function. May reduce inflammatory markers. Supports calcium and magnesium absorption. May improve muscle strength.
Recommended Dosage
No established RDA or AI for boron. Common supplement doses: 1–3 mg daily. Upper limit: 20 mg/day from all sources (to be conservative). Most dietary intake ranges 1–2 mg daily. Take with meals for better absorption. Chelated forms may have better bioavailability.
Food Sources
Prunes, raisins, dates, nuts (almonds, hazelnuts, peanuts), legumes (lentils, chickpeas, peas), whole grains, oats, avocado, spinach, broccoli, kale, grapes, apples.
Side Effects
Well-tolerated at recommended doses. High intakes above 20 mg may cause: nausea, vomiting, diarrhea, skin rashes, weakness, lethargy. Boron toxicity rare from supplementation but possible with occupational exposure.
Interactions
May enhance effects of estrogen and testosterone. Antacids may reduce boron absorption. No major drug interactions at recommended doses. May interact with certain hormonal medications.
Warnings
Pregnant and breastfeeding women should be cautious and not exceed upper limit. Those sensitive to estrogen or taking hormone replacement therapy should consult doctor. May interact with bone health medications. Long-term safety at high doses not well-established.
Deficiency Symptoms
Weak bones and reduced bone density. Impaired wound healing. Brain fog and poor cognition. Reduced calcium absorption. Joint pain and stiffness.
Frequently Asked Questions
What are the benefits of Boron?▼
Supports bone health and bone density, especially in postmenopausal women. Important for wound healing and tissue repair. May support brain function and cognition. Supports hormone balance and sexual function. May reduce inflammatory markers. Supports calcium and magnesium absorption. May improve muscle strength.
What is the recommended dosage for Boron?▼
No established RDA or AI for boron. Common supplement doses: 1–3 mg daily. Upper limit: 20 mg/day from all sources (to be conservative). Most dietary intake ranges 1–2 mg daily. Take with meals for better absorption. Chelated forms may have better bioavailability.
What foods contain Boron?▼
Prunes, raisins, dates, nuts (almonds, hazelnuts, peanuts), legumes (lentils, chickpeas, peas), whole grains, oats, avocado, spinach, broccoli, kale, grapes, apples.
What are the side effects of Boron?▼
Well-tolerated at recommended doses. High intakes above 20 mg may cause: nausea, vomiting, diarrhea, skin rashes, weakness, lethargy. Boron toxicity rare from supplementation but possible with occupational exposure.
What are the symptoms of Boron deficiency?▼
Weak bones and reduced bone density. Impaired wound healing. Brain fog and poor cognition. Reduced calcium absorption. Joint pain and stiffness.
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.