Everyone is looking to become better in some way these days, typically looking towards supplements as it is the easiest and quickest way to achieve this. With all that in mind, Boron happens to be one of those supplements. While still being an underrated supplement, Boron offers benefits such as an increase in testosterone and bone health, making it a top choice for body-builders and athletes.
What Is Boron
Boron is a mineral with the atomic number 5 and symbol B. Boron is a trace mineral in the body though is yet to be labelled an essential nutrient. There is no recommended intake though diets usually contain anywhere from 0.25mg to 3mg. Boron has been shown to be beneficial in plant and human development, and helps your body metabolize key nutrients such as Magnesium & Vitamin D.
Benefits of Born
1. STRONGER BONES
A popular mineral in osteoporosis supplements, Boron is able to increase the density of bones and prevent it’s decay. Boron seems to do this not only by being deposited in the bone but also aiding in the absorption and efficiency of Vitamin D, Magnesium, and Calcium in the body.
Boron was found to reduce the loss of calcium by 44% in post-menopausal women. In addition, low-boron diets have been shown to contribute to bone loss and slowed the growth/regeneration of bone.
2. INCREASED TESTOSTERONE
Likely the most impressive benefit, Boron has been shown twice to increase free testosterone levels in men. The first study found an increase in free-testosterone levels by 28.3% and the second found an increase by 29.5% along with an increase in DHT levels by 56%. Due to this fact, Boron is in almost every Testosterone-Boosting supplement and one of the most toted supplements in body building.
3. LOWERS INFLAMMATION & HELPS WITH ARTHRITIS
Studies have shown that Boron plays a role in the use of Vitamin D & Magnesium in the body, both of which are essential for joint health. Not only that, but Boron is found in lower amounts in people with arthritis compared to those without. Boron has been shown to increase the release of chemicals involved with regenerating cells, healing, and reducing inflammation. One study found an improvement in Arthritis compared to those taking a placebo.
Around the world, places with diets containing less than 1mg of Boron saw an incidence of Arthritis of 20-70% compared to diets containing 3-10mg and only an incidence of 0-10%.
4. IMPROVES MEMORY & BRAIN FUNCTION
Low-Boron diets appear to cause a decrease in brain electrical signalling, resulting in a decrease in overall cognitive function. At the same time, supplementation with Boron has shown to increase cognitive ability. One study done in 1994 saw an increase in short & long-term memory, hand-eye coordination, and improved focus when compared to those with low-Boron diets. Studies also found an overall decrease in electrical signalling in the brain in both rats & humans after restricting Boron intake.
5. REDUCE HEAVY METAL TOXICITY
A study found supplementing with Boron decreased the toxicity of heavy metals such as Arsenic, Lead, Mercury, and Cadmium in human blood. Despite this, only one study has been done so no other information or possible application of this is known.
Foods High In Boron
1. Raisins – 4.51mg/100g
2. Almonds – 2.82mg/100g
3. Hazelnuts – 2.77mg/100g
4. Dried Apricots – 2.11mg/100g
5. Peanut Butter – 1.92mg/100g
Dosing & Timing
Dosages typically run from 3mg-10mg. The majority of boron supplements contain 3mg however improvements in testosterone levels were seen with 10mg. I recommend taking 10mg of Boron if you can or 3 3mg capsules. The time of day doesn’t seem to play a role however taking it with Magnesium and/or Vitamin D is suggested.
Best Boron Supplement
NOW Foods Boron – NOW Foods is a leader in quality and affordable supplements, carrying almost every known and legal supplement available. Their Boron is no exception to this statement.
- Respectable Company
There are no known side effects. Some may experience an upset stomach as it is a supplement. The tolerable upper intake of Boron is 20mg.
There are no known medical interactions.