Boron is a trace mineral whose role in our body’s functioning is not yet fully understood. Consequently, it is not currently counted among the essential nutrients. Certain studies maintain, however, that it has several interesting qualities. It may, for example, influence the production of sex hormones and may prevent bone and joint inflammations. 

Too low an intake can lead to deterioration of cognitive functions, while a higher intake of boron has anti-inflammatory effects. A specialty of boron is increasing our body’s level of vitamin D all on its own. (1) 

How much boron do we need?  

Since the various official agencies currently do not count boron among the essential micronutrients, they have not determined a recommended daily dose, either.  

Average intake of boron among adults falls within 0,5-5 mg, while safe values were determined to range from 1-13 mg. (2,3) In order to harness boron’s positive attributes, 2-5 mg should be consumed daily.  

How to take boron?  

Boron can be found in many natural foods, but fruits, nuts, and a plant-based diet in particular provide the highest doses. (4) Avocado, raisins and almonds contain particularly high levels of boron. (4) For many, drinking water provides a significant source of boron, but this shows a significant amount of variance.  

Like other minerals and trace minerals, levels of boron in food are largely determined by the levels available in agricultural soils. In general, areas with high rainfall have lower ground levels of boron. (5)  

Boron can be found in many dietary supplements, usually in doses of a few milligrams. Its absorption is excellent from foods and supplements alike, nearly 100%. (6) 

The effects of boron on bones and joints 

Boron may have multiple roles in bone metabolism, as supported by its effects on inflammation, vitamin D, and other minerals. In animals on a low-boron diet, deformations and pathologies of the bones occurred, making their bones weaker and their injuries slower to heal. (7) Supplementation of boron, however, strengthened the animals’ bones.   

In a study performed on postmenopausal women, supplementing 3 mg of boron significantly decreased the amount of calcium and magnesium leaving the body and, additionally, heightened levels of sex hormones, which benefits the bones as well. (9) Boron supplementation proved especially useful for cases of magnesium deficiency.  

In areas with an average daily boron consumption of 1 mg or less, the occurrence of bone- and joint inflammations range between 20-70%, whereas in areas averaging 3-10 mg of boron a day, this figure doesn't reach 10%. (10) In a fifteen-day study performed on over 100 people, daily 1,5 mg, 3 mg, and 6 mg of boron were supplemented. Participants inflammation indicators, as well as their quality of life, increased. (11) 

Boron’s relationship with vitamin D and hormones 

A curious effect of boron is its ability to produce a higher level of vitamin D. (12) In a human clinical study, the supplementation of boron alone increased participants’ vitamin D levels, especially, if their diets were deficient in magnesium and copper as well. (13) According to one theory, boron blocks the activity of an enzyme, which degrades vitamin D.  

In the previously mentioned study on postmenopausal women, boron supplementation significantly increased the women's estrogen and testosterone levels, again proving most effective for those individuals with a magnesium deficiency. (9) 

In men, boron significantly increased levels of free testosterone and decreased levels of estrogen and several inflammation indicators. (14) 

Boron’s anti-cancer properties 

Observation studies show lower risks for several forms of cancer, for example of prostate or lung cancer, among those taking higher levels of boron. (15) Different forms of boron are currently being researched as anti-cancer ingredients, which may form a part of future therapies. (15) 

Summary 

Though boron is not registered as an essential nutrient, this may easily change in the future. It may be worth it to keep an eye on one's boron intake, as it can mitigate joint and other inflammatory symptoms, as well as support hormone production and the preservation of cognitive functions. Higher levels of consumption may have protective effects against several chronic illnesses. According to current studies, a daily intake between 2-5 mg seems most adequate.