What is boron good for?
Boron is a trace mineral which can be found naturally in nuts, in certain leafy green vegetables like kale and spinach, as well as in prunes, raisins, and other non-citrus fruits. Boron has been gaining a lot of traction in health and nutritional science circles in recent years, and for good reason.
Boron for bone health
Boron has been shown to increase the absorption of both calcium and magnesium, two minerals that are essential for bone growth and maintenance.
Some studies have observed that boron supplementation can improve symptoms associated with osteoarthritis, a painful condition that occurs when there is a degradation of the cartilage in joints that is tasked with protecting bones from rubbing against each other.
Boron for brain health
Several studies in the 90s showed quite promising results for boron supplementation when it came to brain and neurological health.
One study published in the Environmental Health Perspectives journal in 1994 found that people who incorporated 3.25mg of boron in their diets demonstrated increased memory and improved hand-eye coordination when compared against people with low boron levels. Despite this, further research since the 90s into boron's benefits for brain function has been rather lacking.
Boron for men's health
Boron is also though to exhibit benefits for several aspects of men's health, particularly in regards to maintaining healthy levels of testosterone and blood circulation.
One 2015 review published in the IMCJ journal showed that by taking 6mg of boron daily, participants observed an increase in testosterone metabolism, an increase in testosterone levels, a reduction in several markers of inflammation, and a reduction in the amount of estradiol by almost 50% (estradiol being the primary estrogen steroid hormone). What's more, these effects were already observed after just one week of supplementation.
A separate study involving daily supplementation of 10mg of boron achieved the same results to an even greater degree, and likewise, results were already apparent after just one week.
Boron for cancer prevention
There is also growing evidence that dietary boron intake and boron supplementation could play a role in reducing the risk of certain cancers, specifically prostate cancer in men and cervical cancer in women.
Although this has not yet been evaluated in clinical human trials, research is promising and I hope to hear further developments in the near future.
When should I take boron?
There is little research available determining the optimal time for taking boron, however most supplement manufacturers advise to take it with a meal in order to maximize absorption.
What are natural sources of boron?
If you are interested in achieving your daily boron intake through your diet, rich sources of boron include:
- Prunes
- Peaches
- Avocados
- Potatoes
- Apples
- Raisins
- Legumes
- Coffee
Prune juice in particular is one of the most concentrated sources of boron that one can easily acquire, aside from direct boron supplementation.
For context, one cup of prune juice can provide as much as 1.5mg of boron, and while this may seem like an excruciatingly small amount, to put it into perspective, the standard dose for boron supplements is 3mg. This means that two cups of prune juice can perfectly meet your daily boron requirements.
Boron data sources & further reading
- https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/
- https://www.webmd.com/vitamins/ai/ingredientmono-894/boron
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/
- https://www.verywellhealth.com/the-benefits-of-boron-89548
- https://www.sciencedirect.com/science/article/abs/pii/S2468202023000189
- https://www.healthline.com/health/boron-testosterone
Last updated by Asklepios on 30th January, 2025