Boron:the game chaging benefits of supplementation
Boron is a trace mineral often overlooked in discussions concerning nutrition, yet, it plays a vital role in maintaining overall health and well-being. While it may not be as well-known as some other essential nutrients, it has gained increasing attention in recent years for its potential benefits in supporting various bodily functions. From bone health to cognitive function, hormonal modulation and beyond, boron supplementation has emerged as an area of interest for those seeking to optimize their health. In this article we will delve into its potential health benefits, dietary and supplemental sources, recommended intake levels, and safety considerations. Understanding how boron can be a valuable addition to your nutritional toolkit may aid you in achieving and maintaining a healthier and more vibrant life.
What Is Boron
Boron is a chemical element found on the periodic table with the symbol B. It exhibits both metal and non-metal characteristics, was likely deposited on Earth by asteroids and is relatively rare. Populations that eat foods grown on boron rich soil have significantly lower of arthritis, men have higher testosterone and women better estrogen profiles.
Benefits of boron supplementation
Boron is believed to impart several health benefits which include the following:
1) Bone health: Boron appears to play a role in bone health by aiding in the absorption and utilization of calcium and magnesium. It may help prevent bone loss and support bone density, potentially reducing the risk of osteoporosis.
2) Joint Health: Boron has been suggested to alleviate joint discomfort and support joint health. It may be particularly beneficial for individuals with conditions like osteoarthritis.
3) Hormone Regulation: Boron may influence hormone levels, particularly in postmenopausal women. Some studies suggest it can help maintain healthy levels of estrogen and testosterone, potentially reducing the risk of hormone-related conditions.
4) Brain Function: Emerging research suggests that boron might have a positive impact on cognitive function and brain health. It may help improve memory, attention, and mental clarity.
5) Inflammation: Boron has been investigated for its potential anti-inflammatory properties, which could have implications for conditions characterized by chronic inflammation, such as rheumatoid arthritis.
6) Heart Health: Some studies indicate that boron supplementation may contribute to cardiovascular health by supporting healthy blood lipid profiles, blood pressure regulation, and overall heart function.
7) Wound Healing: Boron may aid in wound healing by promoting the formation of collagen and facilitating tissue repair.
8) Arthritis Relief: Boron supplementation may provide relief for individuals with rheumatoid arthritis and osteoarthritis, as it could help reduce joint pain and inflammation.
9) Prostate Health: There is some evidence to suggest that boron may support prostate health and reduce the risk of prostate cancer, although more research is needed in this area.
10) Enhanced Vitamin D Metabolism: Boron may help improve the body's ability to convert vitamin D into its active form, which is essential for bone health, immune function, and various other processes. This is particularly beneficial to low responders to vitamin D supplementation.
The two main areas of interest and most common reasons for supplementation are joint and arthritic pain and free testosterone elevation.
Arthritis and joint pain
Boron appears to help joint and bone pain by increasing utilization of vitamin D, calcium, magnesium and phosphorus; all important for bone health. Studies show a 44% drop in urinary calcium loss after boron supplementation. Boron also has strong anti-inflammatory properties. There are many online reviews claiming significantly less arthritic pain. Incidentally, in areas of Turkey where soil boron levels are high there is a 0-10% incidence of arthritis compared to 20-70% in areas with low soil levels.
Testosterone and Estrogen Regulation
For men, aging means less testosterone and really more importantly less free testosterone. On average 98% of testosterone is bound predominantly by SHBG (sex hormone binding globulin). As one ages the percentage of Free T becomes less. Since Free T is the metabolically active portion that builds muscle, speeds healing, aids libido, stimulates bone formation and metabolic actions we would naturally want to have more of it not less. Boron has been found to lower SHGB levels and consequently raise Free T. Studies have shown a significant effect at doses of 6-10mg/d. The effects appear to be more dramatic in people over 40 years of age, such as more energy, less pains, more muscle growth and improved sex drive. One study, however, found a 28% increase in men 18-28 years old within one week of supplementation.
Estrogen profiles are also improved as SHGB also binds estradiol. Studies have shown marked improvement in post-menopausal women. Noted benefits for women are decreased urinary excretion of calcium and magnesium, better vitamin D utilization, increased energy, higher libido, better bone density, less joint and muscle pain, and the improved estrogen and testosterone levels may enhance weight loss and muscle tone.
Boron Dosage
The most studied doses are 3-10 mg/d. It is now believed that a minimum of 1.5mg is necessary for optimal health. With conventionally grown foods grown in depleted soils you are likely to be deficient or insufficient. The recommended dosage of boron can vary depending on individual needs and health conditions. It's important to note that the optimal dosage of boron for supplementation has not been definitively established.
That said, typical boron supplementation dosages often fall within the range of 3 to 10 milligrams (mg) per day for adults with 6 mg showing great efficacy. Boron supplements are available in various forms, including boron glycinate, boron citrate, and boron aspartate. I found boron glycinate to be the easiest on my digestion.
When determining the right dosage for you, consider factors such as your age, sex, overall health, dietary boron intake, and the specific health goals you want to achieve. It's crucial not to exceed recommended dosages, as excessive boron intake can lead to toxicity symptoms, including nausea, vomiting, diarrhea, and skin rashes.
The Institute of Medicine (IOM) in the United States has not established a Recommended Dietary Allowance (RDA) for boron due to insufficient data, but they have set a Tolerable Upper Intake Level (UL) of 20 milligrams (mg) per day for adults. This is the maximum daily amount unlikely to cause adverse effects. Exceeding this level may increase the risk of boron toxicity.
Contraindications
Boron supplements may interact with certain medications, such as diuretics and medications that affect hormone levels. If you are taking any prescription medications, it's essential to consult with a healthcare professional before starting boron supplementation.
Does boron use need to be cycled?
The need to cycle boron supplementation largely depends on the specific reason for taking it and individual health considerations. Boron is generally considered safe when consumed within recommended dosage levels, and many individuals obtain sufficient boron from their diets. However, if you are considering boron supplementation for a specific health concern or goal, here are some factors to consider regarding cycling:
Chronic Health Conditions: If you are taking boron to address a chronic health condition, such as osteoarthritis or menopausal symptoms, your healthcare provider may recommend a consistent, ongoing dosage rather than cycling.
Performance Enhancement: Some athletes and bodybuilders use boron supplements with the goal of enhancing muscle growth and athletic performance. In such cases, cycling (periods of use followed by periods of discontinuation) may be considered to prevent tolerance or habituation. However, the efficacy of boron for performance enhancement is not fully established.
Individual Variability: Individual responses to boron supplementation can vary. Some people may benefit from continuous use, while others may find it more effective to cycle or take breaks from supplementation.
If you are considering cycling boron supplementation, it's crucial to discuss the specifics with a healthcare professional to determine the most appropriate approach for your situation. Additionally, it's important to adhere to recommended dosage levels and not exceed the Tolerable Upper Intake Level (UL) to avoid the risk of boron toxicity.
Food sources of boron
Boron is naturally present in various foods. Consuming a well-balanced diet of organic sources may provide you with an adequate intake of this trace mineral. Here are some common food sources of boron:
Fruits:
Apples
Pears
Grapes
Plums
Oranges
Avocadoes
Vegetables:
Leafy greens (e.g., spinach, kale, and Swiss chard)
Broccoli
Carrots
Potatoes
Onions
Tomatoes
Nuts and Seeds:
Almonds
Peanuts
Sunflower seeds
Hazelnuts
Walnuts
Legumes:
Soybeans
Chickpeas
Lentils
Peas
Dried Fruits:
Raisins
Prunes
Dates
Once again it's worth noting that boron content in foods can vary depending on factors such as the soil quality, growing conditions, and agricultural practices. Additionally, processing and cooking can affect boron levels in foods, with some cooking methods potentially reducing boron content.
Personal Note:
I began studying boron usage after hearing about its benefits on an Andrew Huberman podcast. I have been dealing with a bone stress injury below my knee; the result of a car accident. Nothing I or my doctor tried seemed to help lessen the pain I couldn’t walk more than a block. My research lead me to give boron a try. I started with 3 mg/d for one week then increased to 6 mg. Before the end of that second week I no longer was experiencing pain going down stairs or walking around. I honestly can’t believe that even if it did work that it would work that fast. Maybe it’s all in my head, but I’ll take it either way. I am now back to hiking 4 miles and doing a 25 mile bike ride on the weekends. The pain isn’t completely gone, but it’s much better and I feel like I’m still healing. I also am finding it easier to loss body fat, I had hit a plateau before and now past it. My workouts are better too. I am taking a week to off cycle then will go back on for 2-3 weeks and so on. Hoping to get back to where I was before the accident.
I recommend seeking the assistance of a registered dietitian who can provide personalized guidance based on your individual needs and goals.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/ Nothing boring about boron
https://www.medicalnewstoday.com/articles/boron-benefits-menopause