Boron

Effects and Benefits

Core Identification

Common Names:
- Boron
- Trace mineral boron

Latin Name: N/A (mineral element)

Category: Mineral (Trace Mineral)

Uses

Traditional Uses

• General health tonic - Used historically in mineral supplements
• Bone and joint support - Traditional use in mineral-rich foods for skeletal health

Modern Uses

• Bone Health and Osteoporosis Prevention - Supports calcium retention and bone mineral density | Research quality: Moderate
• Key findings: Post-menopausal women on 3 mg boron daily excreted 44% less calcium and 33% less magnesium after just 8 days of supplementation; boron boosts production of active vitamin D needed for calcium absorption; vegetarians consuming ~10 mg daily (vs 0.5-1 mg in non-vegetarians) show lower osteoporosis risk; prunes (rich in boron) significantly improved bone mineral density in forearms and spines in women eating 8-10 daily

• Source citations: TDT Encyclopedia of Vitamins; Doctors Book of Natural Health Remedies; Complete Herbal Tutor

• Hormone Support (Estrogen and Testosterone) - Influences steroid hormone production | Research quality: Moderate

• Key findings: Post-menopausal women on boron supplements showed doubled production of both estrogen and testosterone; athletes taking boron also showed increased estrogen and testosterone levels; currently being investigated for athletic performance enhancement

• Source citations: TDT Encyclopedia of Vitamins; Illustrated Encyclopedia of Natural Remedies

• Cognitive Function and Mental Alertness - Supports brain function, memory, and attention | Research quality: Preliminary

• Key findings: Boron appears important for normal brain function by affecting movement of chemicals across brain cell membranes; research suggests it may improve memory, attention, and motor skills; promotes mental alertness

• Source citations: TDT Encyclopedia of Vitamins; Prescription for Herbal Healing; Home Reference to Holistic Health and Healing

• Calcium and Magnesium Metabolism - Enhances retention and absorption of key bone minerals | Research quality: Moderate

• Key findings: Boron reduces urinary excretion of calcium and magnesium; supports the metabolism and absorption of calcium; works synergistically with vitamin D for mineral utilization

• Source citations: TDT Encyclopedia of Vitamins; Healing Remedies; Illustrated Encyclopedia of Natural Remedies

• Arthritis Support - May help with joint health | Research quality: Preliminary

• Key findings: Epidemiological observations suggest areas with low boron in soil correlate with higher arthritis rates; boron's role in bone and connective tissue metabolism may support joint health

• Source citations: General nutritional research

• Metabolism Support - May influence calorie burning | Research quality: Preliminary

• Key findings: A study sponsored by the U.S. Department of Agriculture revealed that boron may speed the burning of calories
• Source citations: Prescription for Herbal Healing

Active Compounds

Primary Active Ingredients:
- Boron - The trace element itself; functions through complex enzyme interactions, inhibiting or stimulating various enzymatic processes
- Borate compounds - Various boron-containing compounds found in foods and supplements

Dosage Information

Standard Dosage:
- Form: Tablets, capsules, or as part of bone health formulas
- Amount: 1-3 mg daily
- Frequency: Once daily

Therapeutic Dosage:
- Form: Capsules or tablets
- Amount: 3-6 mg daily
- Purpose: Bone health support, hormone metabolism, cognitive support
- Duration: Ongoing for bone health; can be taken long-term

Maximum Safe Dosage:
- Daily maximum: 20 mg (established Tolerable Upper Intake Level for adults)
- Warning threshold: Toxicity reported at 100 mg daily or more
- Signs of excess: Headache, muscle pain, nausea, vomiting, red eyes, rash, peeling skin, reduced fertility

Bioavailability Notes:
- Well absorbed from dietary sources
- Vegetarians typically get more boron (around 10 mg/day) than non-vegetarians (0.5-1 mg/day)
- Often included in calcium supplements to enhance effectiveness
- Many multivitamin formulas contain approximately 150 mcg

How to Take It

Timing:
- Can be taken any time of day
- May be taken with or without food
- Often included in bone health formulas with calcium and vitamin D

Synergies - What It Works Well With

Complementary Supplements:
1. Calcium - Boron enhances calcium retention and reduces urinary calcium loss | Combined effect supports bone mineral density more effectively
2. Magnesium - Boron reduces magnesium excretion | Combined effect supports bone and muscle health
3. Vitamin D - Boron boosts production of active vitamin D | Combined effect enhances calcium absorption from intestines
4. Vitamin K - Both support bone metabolism | Recommended together in bone health formulas
5. Potassium - Both found in bone-supportive foods like prunes | Combined effect helps suppress bone breakdown

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Excessive hormone-supporting supplements - Boron raises estrogen and testosterone; combining with multiple hormone-influencing supplements may cause imbalance | Monitor for side effects

Drug Interactions:
1. Estrogen Medications (HRT, oral contraceptives) - Boron may increase estrogen levels and potentially enhance estrogen effects | May need to adjust estrogen dose; monitor for estrogen-related side effects | Severity: Moderate
2. Testosterone Medications - Boron may increase testosterone levels | May enhance effects; monitor hormone levels | Severity: Moderate
3. Medications affected by hormone changes - Any medication whose effectiveness depends on specific hormone levels may be affected | Consult healthcare provider | Severity: Mild to Moderate

Food Interactions:
- No significant negative food interactions known
- Alcohol may interfere with mineral absorption generally

Safety Information

Contraindications:
- Hormone-sensitive conditions (breast cancer, uterine fibroids, endometriosis) - boron raises estrogen levels
- Kidney disease - may impair boron excretion
- Caution with any hormone-dependent condition

Side Effects:
- Generally well-tolerated at recommended doses
- At toxic doses (100+ mg): headache, muscle pain, nausea, vomiting, red eyes, skin rash, peeling skin
- Excessive intake may affect fertility (reduced fertility noted in toxicity studies)

Long-Term Use:
- Safe for long-term use at recommended doses (1-6 mg daily)
- No established RDA, but 3 mg suggested as optimal for bone health
- No cycling required at normal doses

Special Precautions:
- Pregnancy/Breastfeeding: No established safety data for supplemental doses during pregnancy; obtain from food sources; consult healthcare provider before supplementing
- Hormone-sensitive conditions: Use with caution due to estrogen- and testosterone-raising effects
- Male reproductive health: Some sources note potential concerns with excessive boron and male reproductive function; stay within recommended doses
- Children: No established safe supplemental dose; rely on dietary sources

Primary Uses At-a-Glance

Primary: Bone health, osteoporosis prevention, calcium and magnesium retention, postmenopausal support

Secondary: Hormone metabolism support, cognitive function, mental alertness, memory, athletic performance research

Sources

Local Library:
- Brewer, Sarah - TDT Encyclopedia of Vitamins (comprehensive boron profile, dosage, research studies)
- Moyad, Mark - The Supplement Handbook (bone health context, research assessment)
- Balch, Phyllis - Prescription for Herbal Healing (memory, attention, calorie burning research)
- Wilen, Lydia - Healing Remedies (calcium absorption)
- Gehring, Abigail - Illustrated Encyclopedia of Natural Remedies (hormone support, apple cider vinegar)
- Moline, Peg - Doctors Book of Natural Health Remedies (prune study, bone density)
- Mars, Brigitte - Home Reference to Holistic Health and Healing (mental alertness, brain function)
- McIntyre, Anne - Complete Herbal Tutor (bone nutrient, osteoporosis)
- Bennett, Robin Rose - Gift of Healing Herbs (nervous system minerals, horsetail source)
- Waller, Pip - Herbal Handbook for Home and Health (brain, bone, immune function)
- Bartram, Thomas - Bartrams Encyclopedia of Herbal Medicine (supplement recommendations)
- Gladstar, Rosemary - Planting the Future (sea vegetables as source)
- DK - Herbal Remedies (parsley's boron content)

General Knowledge:
- USDA research on boron and metabolism
- Epidemiological studies on boron intake and osteoporosis
- Institute of Medicine Dietary Reference Intakes