Boron is a trace element, meaning the human body needs it in minute amounts. It is present in plant cell walls and plays a vital role in plant biology. However, it is among the poorly understood nutrients, and health experts think its consistent intake in small amounts is essential for good health.
Though the human body needs it in minute amounts, it has many health effects. For example, it is suitable for bone health, preventing joint disorders, boosting immunity, participating in energy production, and producing certain hormones like sex hormones1.
Boron concentration is exceptionally high in bones, nails, and hair in the human body. Whereas in other body tissues, its concentration is relatively low1.
Sources of boron
Boron is present in many plant-based foods like legumes, tubers, fruits, and more. In the western diet, the primary source of boron is coffee, milk, beans, and potatoes.
The content of boron significantly depends on the boron content in the soil. Some areas in the world have low boron content; thus, foods grown in those areas are also deficient in boron.
Thus, boron is generally in low amounts in foods in North America and Europe. On the other hand, it is more abundant in arid regions like parts of Turkey, Peru, and so on. Hence, in many parts of the world, boron is present in insufficient amounts in foods.
Boron health benefits
Boron has many health effects, and some of its better-known health benefits are:
- Bone health & Osteoarthritis: Boron plays an essential role in bone health, and thus it may help prevent various bone disorders, from osteoporosis to joint diseases like osteoarthritis. It works in many ways, like improving calcium metabolism and influencing the activities of vitamin D and sex hormones2.
- Reproductive health: Boron is good for reproductive health and may help in multiple ways. It can affect vitamin D levels and the production of sex hormones. It seems to be essential even for embryonic development3.
- Brain function: Boron is generally regarded as good for brain health. Studies show that it may have a role in preventing age-related decline in cognition. In addition, studies suggest that it may improve the survivability of brain cells4.
- Diabetes: Boron remains among the neglected nutrients. Nonetheless, studies show that it can help in various health conditions. For example, studies show that those living with obesity and diabetes are more likely to have low serum boron concentration, thus indicating that boron supplementation may be suitable for energy production and metabolism5.
- Immunity: There is emerging evidence that boron has a role in maintaining immunity, as people living with low boron levels are more likely to have inadequate immune responses4.
Benefits of boron for women
Boron is especially good for women, as it may help improve metabolism and normalize the production of hormones. Women are inherently more likely to undergo hormonal changes during their lifetime. Thus, they are also more likely to have issues like mood disorders, osteoporosis, and other health issues.
Boron can help in multiple ways, like boosting calcium metabolism, normalizing vitamin D levels, and also helping normalize the production of sex hormones. Moreover, it is also suitable for reproductive health and promotes fetal development.
Here it is vital to understand that boron is a micronutrient that works better when combined with other vitamins, minerals, and antioxidants.
Recommended intake and choosing the right boron supplement
The human body needs only tiny amounts of boron, which is quite safe. Boron has no known side effects when consumed as a part of a diet or health supplement.
Although there is no data regarding adequate daily boron intake, studies suggest that people need to consume 1-13 mg/day6.
However, its toxicity may occur due to the consumption of a household chemical called borax (sodium borate), leading to nausea, gastrointestinal issues, diarrhoea, skin rashes, convulsions, and even depression6.
The safest way of using boron is to avoid taking its organic salts. For example, boras or sodium borate may be cheaply available, but they can also be toxic.
The safer way to take boron is in minute amounts but consistently. Additionally, it is good to take boron along with other micronutrients. For example, boron, associated with some organic salts, is safe and would not cause any side effects.
Hence, chelated boron (combined with amino acids) would be readily absorbed via the intestine, would not cause any local irritation or gastrointestinal side effects, and is highly effective yet non-toxic.
Perhaps one of the best boron supplements for women could be Zenkgo's Essential Multivitamin for women, which contains 3 mg of chelated boron (organic, safe, and highly bioavailability).
Conclusion
Boron is among the neglected micronutrients. Yet, it has many health benefits, especially for women's health. It is suitable for bone health, hormone production, fetal growth, preventing bone issues, normalizing immunity, and much more. It works better when used in combination with other vitamins. Taking chelated boron is among the more effective and safe ways of boron supplementation.
References
- 1. Devirian TA, Volpe SL. The Physiological Effects of Dietary Boron. Critical Reviews in Food Science and Nutrition. 2003;43(2):219-231. doi:10.1080/10408690390826491
- Rondanelli M, Faliva MA, Peroni G, et al. Pivotal role of boron supplementation on bone health: A narrative review. Journal of Trace Elements in Medicine and Biology. 2020;62:126577. doi:10.1016/j.jtemb.2020.126577
- Abdelnour SA, Abd El-Hack ME, Swelum AA, Perillo A, Losacco C. The vital roles of boron in animal health and production: A comprehensive review. Journal of Trace Elements in Medicine and Biology. 2018;50:296-304. doi:10.1016/j.jtemb.2018.07.018
- Khaliq H, Juming Z, Ke-Mei P. The Physiological Role of Boron on Health. Biol Trace Elem Res. 2018;186(1):31-51. doi:10.1007/s12011-018-1284-3
- Demirdogen RE. Relationship Among Blood Boron Level, Diabetes Mellitus, Lipid Metabolism, Bone Metabolism and Obesity: Can Boron Be An Efficient Indicator for Metabolic Dissesases? Health Science Journal. 14(1):0-0. doi:10.36648/1791-809X.14.1.689
- Office of Dietary Supplements - Boron. Accessed September 15, 2022. https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/