Boron
The overlooked trace mineral for bone health, testosterone, and cognitive function
Also known as: Sodium Borate • Boron Citrate • Boron Glycinate
Overview
Boron is an ultra-trace mineral that has been largely overlooked in mainstream nutrition despite growing evidence of its importance for bone health, hormonal balance, cognitive function, and inflammation. The human body contains about 20mg of boron, concentrated in bones, teeth, and parathyroid glands. Boron influences the metabolism of calcium, magnesium, and phosphorus — all critical for bone health. It also affects steroid hormone metabolism, including testosterone and estrogen. A landmark USDA study found that boron supplementation in postmenopausal women reduced urinary calcium and magnesium excretion by 40% while increasing serum estradiol and testosterone levels. More recent research suggests boron has anti-inflammatory properties, supports cognitive function, and may play a role in wound healing.
Key Benefits
Bone Health
Boron reduces urinary excretion of calcium and magnesium by 40%, effectively keeping these bone-building minerals in the body. It also activates vitamin D, enhancing calcium absorption. Epidemiological data shows lower arthritis rates in regions with higher boron intake.
Hormone Metabolism
Boron supplementation (6mg/day) increased free testosterone by 25% and reduced estradiol by 39% in healthy men within one week. It also increases DHEA levels. These effects are likely mediated through boron's influence on sex hormone-binding globulin (SHBG).
Cognitive Function
Boron deprivation studies show impaired brain electrical activity, poorer performance on cognitive tasks, and reduced manual dexterity. Supplementation restores these functions, suggesting boron is necessary for optimal brain performance.
Anti-Inflammatory
Boron reduces inflammatory markers including C-reactive protein (CRP), TNF-α, and IL-6. This may explain its traditional use for arthritis and joint pain. Regions with higher boron intake consistently show lower arthritis prevalence.
Dosage & How to Take
3-6mg daily with food
| Purpose | Dose | Notes |
|---|---|---|
| General health | 3mg daily | Addresses common dietary shortfall |
| Bone health | 3-6mg daily | Combine with calcium, D3, K2, magnesium |
| Testosterone support | 6mg daily | Based on the testosterone study |
| Arthritis / inflammation | 6-9mg daily | Higher end of range; stay under 20mg |
Best Time to Take
With any meal. No specific timing requirements.
With or Without Food
Take with food for best absorption
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Boron Citrate | Good | General use | Well-absorbed, commonly available |
| Boron Glycinate | Good | Gentle on stomach | Chelated form |
| Calcium Fructoborate | Good | Joint health | Natural form found in fruits and vegetables |
| Borax (Sodium Borate) | Good | Not recommended | Industrial chemical — use supplement forms instead |
Side Effects & Safety
Common
- Very well-tolerated at recommended doses
- Mild GI upset at higher doses
Rare
- Nausea, vomiting, diarrhea at very high doses (50mg+)
Contraindications
- Kidney disease (impaired excretion)
- Do not exceed 20mg/day
Interactions
May increase estrogen levels — monitor
May have additive effects on free testosterone
Scientific Research
USDA Boron Deprivation Study
3mg/day boron reduced urinary calcium excretion by 44% and magnesium excretion by 33% in postmenopausal women
Testosterone Study
6mg/day boron for one week increased free testosterone by 25% and decreased estradiol by 39% in healthy men
Cognitive Function
Boron deprivation impaired cognitive performance, brain electrical activity, and motor speed/dexterity
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.