Boron

What is Boron?

Boron is not commonly mentioned compared to other essential minerals, such as calcium or iron, but it plays a crucial role in various physiological processes within the human body. It is found in small amounts in soil, water, and certain foods.

One of the remarkable aspects of boron is its ability to influence the metabolism of other minerals, especially calcium, magnesium, and vitamin D. Research suggests that boron may help to increase calcium retention and improve bone health, making it an essential mineral for maintaining strong and healthy bones.

Furthermore, boron’s involvement in hormone regulation has drawn interest from scientific circles. It appears to play a role in estrogen and testosterone metabolism, which could potentially have implications for bone density and overall cognitive health. However, it’s important to note that further research is needed to fully understand these complex interplays.

What are the benefits of Boron?

Boron stands as a lesser-known yet vital micronutrient that plays a significant role in various physiological functions within the human body. Often overlooked, boron has garnered attention for its potential health benefits, ranging from bone health to cognitive function.

Bone Health: Boron is closely associated with bone metabolism and mineralization. Studies suggest that boron supplementation may enhance bone health by increasing bone mineral density and reducing the risk of osteoporosis.

Joint Health: Boron supplementation has been linked to improved joint health and reduced symptoms of rheumatoid arthritis. It is believed to help alleviate joint discomfort by promoting the synthesis of certain compounds that support joint function and mobility.

Hormonal Balance: Boron plays a role in regulating hormone levels, particularly estrogen and testosterone. Adequate boron intake may contribute to hormonal balance in both men and women, potentially alleviating symptoms associated with hormonal imbalances such as menopausal symptoms and low testosterone levels.

Cognitive Function: Preliminary research suggests that boron may influence cognitive function and brain health. It is thought to support neurotransmitter function and may contribute to enhanced memory, attention, and cognitive processing.

Metabolic Health: Boron may exert beneficial effects on metabolic health by influencing glucose and lipid metabolism. Some studies indicate that boron supplementation may help regulate blood sugar levels and improve insulin sensitivity, thereby reducing the risk of metabolic disorders such as diabetes.

Wound Healing: Boron has been implicated in the wound healing process, as it is involved in the formation of connective tissue and collagen synthesis. Adequate boron levels may facilitate faster wound healing and tissue repair.

What are the Side-effects of Boron?

While boron is generally considered safe when consumed in appropriate amounts through dietary sources, excessive intake of boron supplements may lead to potential side effects. These side effects may include:

Gastrointestinal Distress: High doses of boron supplements may cause gastrointestinal discomfort, including nausea, bloating, or diarrhea, vomiting.

Skin Irritation: Some individuals may experience skin irritation or dermatitis as a result of prolonged exposure to high concentrations of boron.

Impaired Fertility: Excessive boron intake has been associated with adverse effects on reproductive health, including reduced fertility and sperm quality. Men and women trying to conceive should exercise caution regarding boron supplementation.

Neurological Symptoms: In rare cases, excessive boron intake may lead to neurological symptoms such as tremors, convulsions, and impaired cognitive function.

What are the various types of Boron?

Boron exists in various forms, but the most common dietary sources include:

Borax: Borax, also known as sodium borate, is a naturally occurring mineral compound that contains boron. It is commonly used as a food additive and preservative in processed foods.

Boric Acid: Boric acid is another form of boron that is used in a variety of industrial and household products. While it can be found in some foods, it is primarily used in non-food applications such as pest control and antiseptics.

Fruits and Vegetables: Many fruits and vegetables naturally contain small amounts of boron. Some of the best dietary sources of boron include avocados, nuts, legumes, leafy greens, and certain fruits like oranges and grapes.

How does Boron work?

The precise mechanisms by which boron exerts its biological effects are still being elucidated. However, several hypotheses have been proposed to explain its physiological actions:

Influence on Enzyme Activity: Boron may interact with various enzymes involved in metabolic pathways, hormone regulation, and cellular signaling processes. By modulating enzyme activity, boron can impact numerous physiological functions.

Bone Metabolism: Boron is believed to influence bone metabolism by enhancing the absorption and utilization of calcium, magnesium, and vitamin D. It may also stimulate the production of certain growth factors that promote bone formation and remodeling.

Hormonal Regulation: Boron may exert its effects on hormonal balance by influencing the activity of steroid hormones such as estrogen and testosterone. It may enhance the sensitivity of hormone receptors and regulate the synthesis and metabolism of sex hormones.

Recommended dosage of Boron

The recommended daily intake of boron varies depending on factors such as age, sex, and overall health status. While there is no established Recommended Dietary Allowance (RDA) for boron, most adults require approximately 1-3 mg of boron per day to maintain optimal health.

It is important to obtain boron from dietary sources whenever possible, as excessive supplementation may lead to adverse effects. Consuming a varied diet that includes boron-rich foods such as fruits, vegetables, nuts, and legumes can help meet your boron needs without the risk of toxicity.

For those considering boron supplementation, it is advisable to start with a low dose and gradually increase as needed, under the guidance of a healthcare professional. Avoid exceeding the recommended dosage to prevent potential side effects and toxicity.

Natural and Food Sources of Boron

As a dietitian, I often get questions about how to incorporate essential nutrients into a healthy diet. Today, let’s dive into the world of boron, a trace element that plays a vital role in our overall well-being. While boron is not considered an essential mineral, it has been shown to have several health benefits, making it an important part of a balanced diet.

Frequently Asked Question on Boron

What is boron?

Boron is a chemical element with the symbol B and atomic number 5. It is a metalloid, which means it has properties of both metals and nonmetals. Boron is found naturally in the earth’s crust and can be found in various minerals and compounds.

How much boron do I need?

The recommended daily intake of boron varies depending on age, gender, and life stage. For most adults, the adequate intake (AI) is currently set at 1-3 mg per day. Pregnant and lactating women may require slightly higher amounts. It’s important to note that individual needs may vary, and it’s best to consult with a healthcare professional to determine the appropriate intake for your specific needs.

 What foods are high in boron?

Boron is found in a variety of foods, particularly fruits, vegetables, nuts, and legumes. Good dietary sources of boron include avocados, almonds, walnuts, broccoli, grapes, oranges, and legumes such as lentils and chickpeas. It’s important to have a varied and balanced diet to ensure adequate intake of boron as well as other essential nutrients.

Can boron improve bone health?

Yes, boron is believed to play a role in bone health. It supports bone metabolism by aiding in the absorption of calcium and magnesium, which are essential minerals for maintaining strong and healthy bones. Some studies have suggested that boron supplementation may help increase bone density and reduce the risk of osteoporosis, particularly in postmenopausal women. However, further research is needed to fully understand the effects of boron on bone health.

Are there any risks associated with boron supplementation?

While boron is generally safe when consumed in normal amounts from food, high doses of boron supplements may have adverse effects. Excessive boron intake can lead to symptoms such as nausea, vomiting, diarrhea, skin rash, and even more severe toxicity symptoms at extremely high levels. Therefore, it is important to follow the recommended dosage guidelines and consult with a healthcare professional before starting any supplementation regimen.

Can boron improve cognitive function?

Some studies suggest that boron may have a positive impact on cognitive function and memory. It is believed to play a role in brain function by influencing the production of certain neurotransmitters and proteins involved in memory and learning. However, more research is needed to establish a definitive link between boron and cognitive function, and individual results may vary.

Can boron affect hormone levels?

Boron is involved in the regulation of certain hormones, including estrogen, testosterone, and vitamin D. It may help maintain healthy hormone levels, especially in postmenopausal women. Some studies have shown that boron supplementation can increase estradiol levels and potentially reduce menopausal symptoms. However, further research is needed to fully understand the effects of boron on hormone levels and its potential benefits or risks.

Can boron be helpful for wound healing?

Boron is believed to have potential wound healing properties. It plays a role in collagen synthesis, a key component of healthy skin and wound healing. Some research suggests that boron may help improve wound closure and tissue regeneration. However, more studies are needed to fully understand the effectiveness of boron in wound healing and its optimal application for this purpose.

Is boron an antioxidant?

While boron does not exhibit antioxidant properties itself, it is believed to enhance the antioxidant activity of certain enzymes in the body, such as superoxide dismutase (SOD). These enzymes play a vital role in neutralizing harmful free radicals and reducing oxidative stress. However, the exact mechanisms by which boron affects antioxidant activity are still being studied.

Can boron help reduce inflammation?

Boron is currently being studied for its potential anti-inflammatory effects. Some research has shown that boron supplementation may help decrease markers of inflammation in certain individuals. However, more evidence is needed to conclusively determine the effects of boron on inflammation and its potential role in managing chronic inflammatory conditions.

Dt. Mary Ahern

MS, RD

Dietitian

Mary Ahern, MS, RD is a registered dietitian and health writer who is passionate about plant-based nutrition and achieving better health by balancing time between the kitchen and the gym. Currently she's pursuing PhD from University of Arizona