All about boron
Learn everything you need to know about boron and its effects on the body in our comprehensive article on boron, its functions, health benefits, dosage, and uses.
What is boron?
Boron is a trace mineral that occurs naturally in soil, plants, and water, and plays an important role in several of the body’s biochemical processes. Although boron is not classified as an essential nutrient in the strict sense, research has shown that it affects hormone balance, bone health, and the absorption of other minerals such as magnesium, calcium, and vitamin D.
What functions does boron have in the body?
Boron contributes to healthy bone metabolism by supporting the activity of vitamin D and estrogen, which in turn improves the absorption and use of calcium, magnesium, and phosphorus in the skeleton. In addition, boron has been shown to reduce the excretion of calcium in the urine, which may help strengthen bones and reduce the risk of osteoporosis. There are also data indicating that boron has antioxidant and anti-inflammatory properties and can support cognitive function and hormonal balance, especially in women during menopause and men with low testosterone.
Boron and bone health
Studies have shown that people with higher boron intake often have better bone density. This is likely because boron interacts with vitamin D and magnesium, two key components for calcium balance and bone mineralization. Boron may also help reduce bone resorption, meaning it can counteract the breakdown of bone tissue that otherwise occurs with age.
Boron and hormonal balance
Boron can affect the body’s production and use of steroid hormones such as estrogen, progesterone, and testosterone. In clinical studies, boron has been shown to increase the biologically active fraction of testosterone in men and support estrogen balance in women, which can contribute to improved energy, libido, and well-being.
Boron and inflammation
Research indicates that boron can reduce levels of inflammatory markers in the body, such as C-reactive protein (CRP). This is thought to be because boron affects enzyme activity and cells’ redox balance, leading to reduced oxidative stress and a better immune response.
Boron dosage
A typical supplemental dose of boron is between 1–3 mg per day, which corresponds to the natural intake from a mineral-rich diet. Greatlife's Boron contains 3 mg of boron per capsule in the form of sodium borate, a well-absorbed and safe form. There is currently no established DRI value (Daily Reference Intake) for boron, but the levels used in supplements are considered safe and effective.
How & when should you take boron?
Take 1 capsule daily, preferably with a meal. If you have difficulty swallowing, the capsule can be opened and the contents mixed into food or a drink and consumed right away. Boron works synergistically with magnesium, vitamin D3 + K2 and calcium, especially to support bone health and hormonal balance.
Boron side effects
Boron is generally safe at low doses. Higher doses than 10 mg per day should be avoided without medical advice. In cases of overdose, stomach discomfort or headache may occur, but this is very uncommon at typical supplemental levels.
Pros and cons of boron
The benefits of boron include improved bone health, better hormonal balance, reduced inflammation, and improved use of other important minerals such as magnesium and calcium. Drawbacks mainly arise with excessive intake, but within recommended levels, boron is a safe and valuable supplement for many adults.
The best boron
The best boron we have found is Greatlife's Boron with 3 mg of boron per capsule from sodium borate. The product is free from unnecessary additives, milk, gluten, sugar, and allergens and is laboratory tested for heavy metals, mold, and yeast. It is also suitable for both vegetarians and vegans, and the packaging is made of dark glass that is free from BPA, PFAS, PFOS, nitrosamines, and mineral-oil-saturated hydrocarbons.
