Health and Nutrition
Boron: Here’s Why We Need This Necessary Micronutrient in Our Diets.
Besides bone health and wound healing, boron might improve our cellular, metabolic, hormonal, neurological, and mental health.
Purpose of the Article
This article highlights the importance of boron for our health with examples from the literature and points out the sources to obtain this valuable mineral.
My goal is to provide fundamental information so that you can discuss its use with your health consultants. I also aim to inspire science students to research this molecule for potential therapeutic effects.
This piece does not provide health advice. It is for information, inspiration, and awareness purposes.
Inspiration for the Post
As I write about noteworthy molecules, subscribers who read my articles about nutrients and supplements showed interest in learning about boron as they kept reading substantial claims from supplement companies.
As boron is a critical nutrient for the body and brain, I have followed the literature closely for decades. I also met health and fitness enthusiasts who use boron as a performance supplement.
I also came across those claims. Some are valid, and some seem to be exaggerated. Therefore, I decided to share my findings briefly in a summary format providing reliable resources for follow-up.
What is boron?
Boron is a trace mineral. This micronutrient plays a critical role in our metabolism. Boron maintains and stabilizes cellular membrane functions and acts as a co-factor for absorbing essential minerals. Boron also affects the optimization of hormones.
Boron is a well-researched mineral. Some studies found notable benefits. However, many studies are still inconclusive and look promising.
Literature indicates that boron has a significant impact on wound healing, bone development, regeneration of bones, production of sex hormones, and absorption of Vitamin D, Calcium, and Magnesium.
The research is intense, and one of the most exciting and promising aspects of boron is its anticancer effects and use for cancer treatment.
Boron Dietary Sources and Supplementation
Boron is rich in plant-based foods. This nutrient mainly exists in fruits such as prunes, avocados, raisins, peaches, apples, and pears. For those who don’t eat plants, bone broth is a good source of boron.
No recommended daily intake of boron has been established yet. There are some recommendations to address deficiencies or overconsumption by fitness enthusiasts.
According to NIH, “In humans, boron deficiency signs and symptoms have not been firmly established. Limited data suggest that boron deficiency might affect brain function by reducing mental alertness and impairing executive brain function.”
The common issues with boron deficiency seem to be associated with osteoporosis, imbalances of sex hormones, and abnormalities in the function of the nervous system.
Boron can be checked via blood tests ordered by family doctors or medical specialists. Boron deficiency can be treated with supplementation.
Even though boron supplements are publicly available over the counter in many countries, due to toxicity concerns in excessive amounts, it is necessary to obtain advice and support from qualified healthcare professionals before supplementing it.
Interestingly, NIH informs that “no data are available on adverse effects of high boron intakes from food or water.”
However, some scientists hypothesize that excessive boron supplementation might accumulate in tissues and organs like the heart, kidneys, and brain. Thus, accumulated amounts might lead to toxicity and cause imbalances in the body.
In addition, the NIH paper states that accidental consumption of boric acid in cleaning products or pesticides shows symptoms such as “nausea, gastrointestinal discomfort, vomiting, diarrhea, skin flushing, rash, excitation, convulsions, depression, and vascular collapse.”
Boron supplements on the market usually come in three milligrams. Some biohackers use the upper limit of 20 mg as established by the Food and Nutrition Board (FNB).
Here are the Tolerable Upper Intake Levels for boron by FNB.
Health and Well-Being Benefits of Boron
When I reviewed boron in health and nutrition literature, I came across many benefits of this trace mineral. Instead of going into details, I summarize them under 12 headings.
I provide some useful links in the next section for interested readers.
Here are the well-documented benefits of boron in the literature.
1 — Improving wound healing
2 — Contributing to bone growth and maintenance
3 — Reducing inflammation
4 — Improving electrical activity in the brain
5 — Enhancing cognitive performance, e.g., short-term memory for the elderly
6 — Preventive and therapeutic effects on cancers
7 — Lessening the adverse effects of chemotherapeutic agents
8 — Optimizing hormones like vitamin D, estrogen, and testosterone
9 — Increasing magnesium, calcium, and phosphorus absorption
10 — Contributing to the formation of SAM-e and NAD+
11 — Increasing levels of antioxidant enzymes
12 — Reducing oxidative stress and heavy-metal toxicity
The most researched aspects of boron are bone density and hormonal effects.
According to Word Health Organization, low boron intakes might reduce plasma calcium and vitamin D levels in the bloodstream and raise serum calcitonin and osteocalcin levels both in men and women. These changes might adversely affect bone mineral density.
Boron seems to have different hormonal effects on men and women.
Some male biohackers use boron to increase testosterone and reduce estradiol. There is evidence of this in the literature.
For example, this paper informed that “After one week of boron supplementation, the mean plasma free testosterone increased and the mean plasma estradiol decreased significantly.”
However, unlike men, for elderly females, boron might increase estrogen levels after menopause. In addition, women also use boric acid to eliminate yeast, causing vaginal infections and reducing the effects of menstrual cramps.
More Information About Boron
National Library of Medicine (PubMed) indexed 40,000+ reports on boron. Most of these reports cover specific aspects of this molecule for scientists, including humans, animals, and plants, as all living beings need boron. Some reviews are written in simple language.
One of the most comprehensive and well-articulated pieces was published in Integrative Medicine, titled Nothing Boring About Boron. It includes 135 references from the literature. This review paper is publicly available via PubMed in the link I provide.
I also found the following review papers valuable:
Boric acid inhibits human prostate cancer cell proliferation
Boron regulates mineralized tissue-associated proteins in osteoblasts
Mechanisms implicated in the effects of boron on wound healing
Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women
Conclusions and Takeaways
Boron is a micronutrient that plays a critical role in our metabolism. It is a co-factor for bone health, maintaining and stabilizing cellular membrane functions, and optimizing hormones.
Even though boron is a well-researched mineral, some studies are still inconclusive. Several clinical and intervention studies produced promising results for bone and hormonal health.
As boron is available in many foods, its deficiency is not believed to be possible in normal situations. However, considering its role in the body and brain, a deficiency might cause serious health issues.
Therefore, it is necessary to get it checked and supplement it if a deficiency is identified, and qualified healthcare professionals recommend supplementation.
Due to its testosterone-boosting effects, some bodybuilders tend to overdose it to increase their hormone levels and grow bigger muscles. However, there is not enough data about boron’s impact on muscle building.
Even though there is not much data available on supplemental toxicity, some scientists are concerned as boron can accumulate in the tissues. They believe that any trace mineral in excessive amounts could be toxic to the body.
Considering the many benefits of boron in the body, paying attention to this nutrient in our diet and getting it checked when needed is worthwhile.
For healthy people, getting adequate boron from food is not a problem. However, we might need higher amounts to treat some health conditions such as osteoporosis. Thus, discussing the benefits of supplementation with our physicians can be valuable.
Literature indicates its significant impact on wound healing, bone development, regeneration of bones, production of sex hormones, and absorption of Vitamin D, calcium, magnesium, and phosphorus.
In addition, as trace minerals are critical for mental health, I am interested in their impact on cognitive fitness and their potential anticancer effects. Therefore, I plan to post articles to inform my readers about these specific areas in the future.
I also write about other valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, PQQ, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, NADH, TMG, creatine, choline, digestive enzymes, magnesium, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, and other nutrients that might help to improve metabolism and mental health.
Please note that this post does NOT include health or professional advice. I documented my reviews, observations, experience, and perspectives only to provide information and create awareness.
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