Boron: Benefits of a Lesser-Known Mineral

Key Takeaways

  • Boron is a trace mineral with significant health benefits.
  • It supports brain function, bone health, and hormonal balance.
  • Understanding boron’s role can improve overall wellbeing.

The Role of Boron in the Body

Energy

fun exercise running at beach

One of boron’s key functions is to help retain magnesium within cells. Magnesium is essential for many biological processes, but its most crucial role involves its conversion into magnesium-adenosine triphosphate (Mg-ATP).

Mg-ATP is the primary molecule that stores and transfers energy within cells, fueling various cellular activities and processes.

In essence, boron helps ensure that magnesium is available where it’s needed most, enabling the production of Mg-ATP and thereby supporting the energy needs of the cell.

This process is vital for maintaining cellular energy levels and overall metabolic health.

Brain Function

brain

Boron significantly impacts cognitive function and mental clarity. Adequate boron intake can improve memory, focus, and mental agility.

Memory Enhancement: Boron supports the brain’s ability to process and retain information. Studies have shown that individuals with sufficient boron levels perform better in memory and cognitive tasks.

Mental Clarity: Boron helps maintain clear thinking and reduces mental fatigue. It supports neurotransmitter function, which is vital for quick and effective communication between brain cells.

Bone Health

Boron is important for maintaining strong and healthy bones. It improves magnesium absorption and balances magnesium and calcium levels, essential for bone density and strength.

Calcium Absorption: Boron helps the body retain calcium, reducing the risk of bone loss and osteoporosis.

Bone Strength: By aiding in the metabolism of minerals, boron ensures that bones remain strong and resilient.

bones joints

Hormonal Balance

Boron plays a role in regulating hormones, impacting various aspects of health, including reproductive health and energy levels.

Estrogen and Testosterone Regulation: Boron helps maintain balanced levels of estrogen and testosterone, which are crucial for both men and women.

This balance supports reproductive health, muscle mass, and energy levels.

Menopausal Symptoms: Boron may help alleviate symptoms of menopause by supporting hormonal balance.

Antioxidant and Antifungal Properties

Boron raises levels of antioxidant enzymes such as superoxide dismutase (SOD), catalase, and glutathione.

These enzymes thwart the pro-oxidant action of excess, unbound iron in the body, lowering oxidative stress in the liver and other organs.

This process reduces the drain on copper, an essential nutrient.

Boron also exhibits antifungal properties and has been found to inhibit Candida albicans, a common fungal pathogen.

Sources of Boron

vegetables in market

Dietary Sources

Boron is found in various foods, making it relatively easy to include in a balanced diet.

Vegetables: Leafy greens, carrots, and legumes contain significant amounts of boron.

Nuts and Seeds: Almonds, walnuts, and sunflower seeds are excellent sources of boron.

Fruits: Apples, pears, grapes, and avocados are rich in boron.

Whole Grains: Foods like quinoa, oats, and brown rice contribute to boron intake.

Supplementation

Plant-based sources of boron may contain high carbohydrates, oxalates, or other undesirable chemicals. For those who may not get enough boron from their diet, supplements are available.

Consulting with a healthcare provider before starting any supplementation ensures it meets individual health needs.

Potential Risks and Considerations

While boron is beneficial, it is essential to consume it in appropriate amounts. Excessive intake can lead to toxicity and adverse health effects.

Recommended Dosage: The recommended daily intake of boron is a minimum of 3 mg per day, which has been shown to be beneficial for human health. Higher doses should only be taken under medical supervision.

Possible Side Effects: Overconsumption of boron can cause nausea, vomiting, and other digestive issues. Long-term high intake can lead to more severe health problems.

Conclusion

Boron is a vital trace mineral with numerous health benefits, particularly for brain function, bone health, and hormonal balance. Including boron-rich foods in your diet or considering supplementation, under professional guidance, can enhance overall wellbeing and support long-term health.

FAQs

What foods are high in boron?
Foods like apples, pears, grapes, avocados, leafy greens, carrots, almonds, walnuts, and whole grains are rich in boron.

How does boron improve brain function?
Boron supports cognitive functions like memory, focus, and mental clarity by aiding neurotransmitter function and reducing mental fatigue.

Can boron help with bone health?
Yes, boron improves the body’s ability to absorb calcium and magnesium, which are essential for maintaining strong and healthy bones.

Is boron supplementation safe?
Boron supplements are generally safe when taken within the recommended dosage. It’s important to consult with a healthcare provider before starting supplementation.

How does boron affect hormonal balance?
Boron helps regulate estrogen and testosterone levels, supporting reproductive health and alleviating symptoms of hormonal imbalances.

Research


Armstrong T. A., Spears J. W., Crenshaw T. D., Nielsen F. H., Boron supplementation of a semipurified diet for weanling pigs improves feed efficiency and bone strength characteristics and alters plasma lipid metabolites, J. Nutr., 139, 2575-2581, 2000.

Balci Yuce H., Toker H., Goze F., The histopathological and morphometric investigation of the effects of systemically administered boric acid on alveolar bone loss in ligature-induced periodontitis in diabetic rats, Acta Odontologica Scandinavica 72, 729-736, 2014.

Bolt, H.M., Başaran, N. and Duydu, Y., 2020. Effects of boron compounds on human reproduction. Archives of Toxicology, [online] 94(3), pp.717–724. 
https://doi.org/10.1007/s00204-020-02700-x.

Dinca, L. and Scorei, R., 2013. Boron in human nutrition and its regulations use. J Nutr Ther, 2(1), pp.22-29.

Fort D. J., Rogers R. L., McLaughlin D. W., Sellers C. M., Schlekat C. L., Impact of boron deficiency on Xenopus laevis, A summary of biological effects and potential biochemical roles, Biol. Trace Elem. Res., 90, 117-142, 2002.

Gorustovich A. A., Steimetz T., Nielsen F. H., Guglielmotti M. B., Histomorphometric study of alveolar bone healing in rats fed a boron-deficient diet, Anatomical Record (Hoboken), 291, 441-447, 2008.

Gorustovich A. A., Steimetz T., Nielsen F. H., Guglielmotti M. B., A histomorphometric study of alveolar bone modeling and remodeling in mice fed a boron-deficient diet, Archives of Oral Biology, 53,677-682, 2008.

Hakki S. S., Bozkurt B. S., Hakki E. E., Boron regulates mineralized tissue-associated proteins in osteoblasts (MC3T3-E1), J. Trace Elem. Med. Biol., 24, 243-250, 2010.

Hakki S. S., Malkoc S., Dundar N., Kayis S.A., Hakki E. E., Hamurcu M., Baspinar N., Basoglu A., Nielsen F. H., Götz W., Dietary boron does not affect tooth strength, micro-hardness, and density, but affects tooth mineral composition and alveolar bone mineral density in rabbits fed a high-energy diet, J. Trace Elem. Med. Biol., 29, 208-215, 2015.

Hosmane, N.S., 2011. Boron science. New technologies and applications.

Hunt C. D., Herbel J. L., Idso J. P., Dietary boron modifies the effects of vitamin D3 nutriture on indices of energy substrate utilization and mineral metabolism in the chick, J. Bone Miner. Res., 9, 171-181, 1994.

Hunt C. D., Nielsen F. H., Interaction between boron and cholecalciferol in the chick, Trace Elements Metabolism in Man and Animals, TENA-4, Australian Academy of Science, Canberra, Australia, pp. 597-600, 1981.

Hunt C. D., Dietary boron: Evidence for essentiality and homeostatic control in humans and animals, Advances in Plant and Animal Boron Nutrition, Springer, Dordrecht, The Netherlands, pp. 251-267, 2007.

Ince, S., Filazi, A., & Yurdakok-Dikmen, B. 2022. Boron. Reproductive and Developmental Toxicology (Third Edition), 531-546. 
https://doi.org/10.1016/B978-0-323-89773-0.00028-X

Khaliq, H., Juming, Z. and Ke-Mei, P., 2018. The Physiological Role of Boron on Health. Biological Trace Element Research, [online] 186(1), pp.31–51. 
https://doi.org/10.1007/s12011-018-1284-3.

Kot, F.S., 2008. Boron sources, speciation and its potential impact on health. Reviews in Environmental Science and Bio/Technology, [online] 8(1), pp.3–28. 
https://doi.org/10.1007/s11157-008-9140-0.

Majafabadi B. M., Abnosi M. H., Boron induces early matrix mineralization via calcium deposition and elevation of alkaline phosphatase activity in differentiated rat bone marrow mesenchymal stem cells, Cell Journal (Yakhteh), 18, 62-73, 2016.

Nielsen, F. H., Dietary fat composition modifies the effect of boron on bone characteristics and plasma lipids in rats, BioFactors, 20, 161-171, 2004.

Nielsen, F. H., 2014. Update on human health effects of boron. Journal of Trace Elements in Medicine and Biology, 28(4), 383-387. 
https://doi.org/10.1016/j.jtemb.2014.06.023

Nielsen, F. H., 2020. Manganese, molybdenum, boron, silicon, and other trace elements. In Present knowledge in nutrition (pp. 485-500). Academic Press.

Nielsen, F. H., and Eckhert, C.D., 2020. Boron. Advances in Nutrition, [online] 11(2), pp.461–462. 
https://doi.org/10.1093/advances/nmz110.

Nielsen, F. H., and Meacham, S.L., 2011. Growing Evidence for Human Health Benefits of Boron. Journal of Evidence-Based Complementary & Alternative Medicine, [online] 16(3), pp.169–180. 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

Pizzorno, L., 2015. Nothing boring about boron. Integrative Medicine: A Clinician's Journal, 14(4), p.35.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

Rowe R. I., Eckhert C. D., Boron is required for zebrafish embryogenesis, J. Exp. Biol., 12, 221-233, 1999.

Sağlam M., Hatipoğlu M., Köseoğlu S., Esen H. H., Kelebek S., Boric acid inhibits alveolar bone loss in rats by affecting RANKL and osteoprotegerin expression, Journal of Periodontal Research, 49, 472-479, 2014.

Sutherland, B., Woodhouse, L. R., Strong, P., & King, J. C. (1999). Boron balance in humans. The Journal of Trace Elements in Experimental Medicine, 12(3), 271-284. 
https://doi.org/10.1002/(SICI)1520-670X(1999)12:3<271::AID-JTRA10>3.0.CO;2-B

Taşh P. N., Doğan A., Demirci S., Şahin F., Boron enhances odontogenic and osteogenic differentiation of human tooth germ stem cells (hTGSCs) in vitro, Biol. Trace Elem. Res., 153, 419-427, 2013.

Ying X., Cheng S., Wang W., Lin Z., Chen Q., Zhang W., Kou D., Shen Y., Cheng X., Rompis F.A., Peng L., Lu C.Z., Effect of boron on osteogenic differentiation of human bone marrow stromal cells, Biol. Trace Elem. Res., 144, 306-315, 2011.


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