Boron: Small Mineral, Big Impact
Boron is a trace mineral that supports bones, brain function, and hormones.
What is Boron?
Boron might not be a household name, but this trace mineral quietly supports your bones, brain, and hormones. While it’s not officially classified as an essential mineral, its potential health benefits make it worth knowing—and most people get enough from a plant-rich diet.
The Benefits of Boron
🦴 Bone & Joint Health
Boron helps your body absorb calcium, magnesium, and phosphorus—key minerals for strong bones. It also extends the effects of estrogen and vitamin D, which protect against bone loss. Some studies even link boron to reduced inflammation and lower rates of osteoarthritis.
🧠 Brain Power
Low boron levels may impair brain activity. Supplementation has been shown to improve memory, focus, and coordination. Boron also supports healthy brain cell membranes and enzyme function, which are vital for communication between neurons.
🔄 Hormone Balance
- Boron may increase free testosterone in men by lowering sex hormone-binding globulin (SHBG)
- It can also influence estrogen levels, especially in postmenopausal women
- Its anti-inflammatory effects support hormonal and metabolic health
🌟 Other Potential Benefits
- Antioxidant-like effects: Helps fight oxidative stress
- Wound healing: Boric acid may speed recovery
- Prostate protection: Higher intake linked to reduced prostate cancer risk
🥗 Where to Find Boron
You’ll find boron in many plant-based foods:
- Fruits: Apples, pears, raisins, avocados
- Nuts & legumes: Almonds, peanuts, chickpeas
- Vegetables: Broccoli, leafy greens, potatoes
- Drinks: Coffee, milk, wine
💊 Should You Supplement?
Most people don’t need boron supplements. The safe upper limit for adults is 20 mg/day. If you're considering supplementation, talk to your healthcare clinician first as high doses can have side effects.