Boron seems to aid bone health, but its not yet recognized as an essential mineral.
- Support bone health. Boron is believed to aid bone health by interacting with relevant hormones and minerals, such as estrogen and magnesium.
Overview
Boron (B) is an ultra trace element, meaning that organisms contain very small amounts of it. Because of this, scientists have yet to confirm whether or not boron has a truly essential role in human health. Having said that, supplementing with boron seems to facilitate calcium metabolism, and may have antimicrobial effects. 1
Boron deficiency is difficult to reproduce even in lab settings, but may lead to weak bones and hormone imbalances. Sufficient boron levels are found in a wide variety of everyday foods including fruits, vegetables, nuts, and even coffee.2
Foods High in Boron
| Food | Serving Size | Amount per serving (mg) |
| Raisins | 100 g | 4.51 |
| Almonds | 100 g | 2.82 |
| Avocado | 100 g | 2.06 |
| Peanut Butter | 100 g | 1.92 |
| Beans (red kidney) | 100 g | 1.40 |
| Broccoli | 100 g | 0.31 |
How Boron Supports General Health
The precise role of boron in the body is still being investigated, but current research suggests that it is involved in:
Maintaining healthy bones
Boron seems to enhance bone mineral density and sustain overall bone health through a combination of factors:
- Regulating mineral storage and utilization. First, boron is responsible for the homeostasis of magnesium and phosphorus in the body, which is crucial for maintaining bone integrity.4 Second, boron promotes the activity of bone cells and the integration of calcium into bones and cartilage.5
- Balancing hormone levels. Boron assists the production of estrogen and testosterone, which are believed to strengthen bones and joints.6 7
Boron’s Benefits as a Multivitamin
Boron seems to be involved in supporting bone health. In addition, its antioxidant and anti-inflammatory properties are also believed to protect bones and minimize the risk of osteoporosis and arthritis.8
Ongoing research is digging into other potential health benefits of boron, such as:
- Reducing the need for hormone replacement therapy in postmenopausal women. 9
- Enhancing brain function and cognitive performance10
Multivitamin Dosage
- Multivitamins typically include a low 100 – 200 µg dose of boron.
- The upper tolerable limit of daily boron intake is 20 mg for adults.
Supplements in Review Says
- Boron 100+ µg as part of a multivitamin.
Boron seems to support bone health. Current research suggests that boron’s primary role in the body is to aid bone health. However, the fact that it is present in so many foods and not considered essential suggests that it may not be a necessary addition to multivitamins.
Multivitamins that include boron typically contain at least 100 µg. Since there is no recommended dosage of boron, it’s best to stick to the 100+ dosages present in multivitamins.
Leave a Reply