What is Boron?

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Boron is a trace mineral that helps your body metabolize calcium and magnesium, supporting bone health and brain function. It’s found naturally in fruits, vegetables, and nuts, and may help reduce inflammation and improve wound healing. While small amounts are beneficial, excessive intake can cause digestive issues and other health problems.

Experts

Neuroscientist Dr. Andrew Huberman highlights boron's role in regulating sex hormone-binding globulin (SHBG), which can influence free testosterone levels, potentially impacting energy and cognitive function. He recommends a daily intake of 2-6 mg and personally takes 2-4 mg, based on studies linking boron to hormone modulation.

Dr. Kyle Gillett, a dual board-certified physician in family medicine and obesity medicine, notes boron's ability to lower elevated SHBG levels, thereby increasing free testosterone. He suggests 5-12 mg/day for individuals with high SHBG, drawing from clinical experience and research.

Nutrition expert Dr. Rhonda Patrick includes boron in her supplement stack and references research showing that 3 mg/day affects mineral excretion and hormone levels in postmenopausal women, suggesting its broader metabolic significance The marked effects of boron status and supplementation on the metabolism of sex hormones, vitamin D and magnesium.

Optimal

For optimizing brain function and energy, neuroscientist Andrew Huberman suggests a boron intake of 2-6 mg daily, while Dr. Kyle Gillett recommends 5-12 mg for those with high SHBG. These doses exceed typical dietary intake but remain below the tolerable upper limit of 20 mg/day, as there is no Recommended Dietary Allowance (RDA) for boron. Boron can be sourced from foods like fruits, vegetables, nuts, and legumes, or supplements such as boric acid or sodium borate, with no specific timing requirements. Research indicates boron may support hormone regulation and cognitive function, but consulting a healthcare professional is advised to personalize intake safely.

Pregnancy

For pregnancy, boron intake should be carefully monitored, with oral doses likely safe up to 20 mg/day for adults, though higher amounts may risk lower birth weights and birth defects. Intravaginal boric acid should be avoided, particularly in early pregnancy, due to potential fetal harm. As there is no specific Recommended Dietary Allowance (RDA) for boron, maintaining intake within safe limits and consulting a healthcare provider is recommended to ensure safety for both mother and baby.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 3-6 mg/day with appropriate cofactors
Cognitive optimization female: 3-6 mg/day with appropriate cofactors
Energy optimization male: 3-6 mg/day (standard activity), 6-10 mg/day (athletic performance)
Energy optimization female: 3-6 mg/day (standard activity), 6-10 mg/day (athletic performance)
Optimal blood levels: No established reference range for blood boron levels

Five best animal sources:

Salmon: 85g (3 oz) provides 0.5 mg (3 mg AI reached with 510g/18 oz)
Beef: 85g (3 oz) provides 0.2 mg (3 mg AI reached with 1.3kg/45 oz)
Milk: 240ml (1 cup) provides 0.3 mg (3 mg AI reached with 2.4L/10 cups)
Chicken: 85g (3 oz) provides 0.1 mg (3 mg AI reached with 2.6kg/90 oz)
Eggs: 1 large provides 0.02 mg (3 mg AI reached with 150 eggs)

Five best non-animal sources:

Avocado: 1 medium provides 1.7 mg (3 mg AI reached with 1.8 avocados)
Prunes: 28g (1 oz) provides 1.4 mg (3 mg AI reached with 60g/2.1 oz)
Raisins: 40g (1/4 cup) provides 0.9 mg (3 mg AI reached with 133g/0.8 cups)
Almonds: 28g (1 oz) provides 0.8 mg (3 mg AI reached with 105g/3.8 oz)
Dates: 40g (5 dates) provides 0.6 mg (3 mg AI reached with 200g/25 dates)

Consistent intake required? Yes, boron is not stored in significant amounts in the body. Regular dietary intake is necessary to maintain optimal levels. The body maintains homeostasis primarily through urinary excretion.

Are higher doses dangerous? Tolerable Upper Intake Level is not officially established, but research suggests 20 mg/day is safe for adults with normal kidney function. Toxicity is rare from food sources but possible from excessive supplementation or industrial exposure. Symptoms of excess typically appear at intakes above 50-100 mg/day.

Optimal timing for intake:

With meals: Taking boron with food enhances absorption and reduces potential for digestive discomfort
Morning/afternoon: Distribute intake throughout the day rather than single large dose
With vitamin D and magnesium: Taking boron alongside these nutrients may enhance effectiveness
Consistency: Regular daily intake is more important than specific timing

Introduction

Boron is an essential trace mineral that has historically received less attention than other micronutrients but is increasingly recognized for its critical roles in human health. Though not officially classified as an essential nutrient with an RDA (Recommended Dietary Allowance), substantial evidence indicates boron is necessary for optimal human health and performance.

Boron is involved in numerous biological processes including:

Bone development and maintenance
Brain function and cognitive performance
Hormone metabolism (particularly sex hormones)
Vitamin D metabolism and utilization
Inflammatory response regulation
Antioxidant enhancement
Cell membrane function
Calcium and magnesium metabolism

Boron exists in the body primarily as borate and boric acid. It concentrates in bone, spleen, and the brain, with the average adult body containing approximately 17-20 mg of boron. The highest tissue concentrations are found in parathyroid glands, suggesting its importance in calcium metabolism.

According to experts in nutritional biochemistry like Dr. Rhonda Patrick, boron is a critical but often overlooked mineral for brain health and hormonal function. Dr. Andrew Huberman has discussed its potential role in cognitive enhancement and hormone optimization, while Dr. Paul Saladino has highlighted its place in a nutrient-dense dietary approach for metabolic health.

Effects at Different Boron Levels

Optimal Levels

Enhanced bone density and strength
Improved calcium and magnesium utilization
Optimized vitamin D metabolism
Enhanced cognitive function and brain health
Improved joint health and reduced inflammatory markers
Balanced hormonal production (testosterone, estrogen)
Improved wound healing
Enhanced antioxidant status
Optimal immune function
Enhanced testosterone levels in men
Increased vitamin D utilization
Improved metabolic health markers

Deficiency

Reduced bone density
Impaired calcium metabolism
Decreased hormone levels (particularly testosterone and estrogen)
Compromised immune function
Impaired wound healing
Reduced cognitive performance
Diminished vitamin D utilization
Increased inflammatory markers
Decreased athletic performance
Impaired healing after injury
Mild cognitive issues (memory, focus)
Reduced energy and vitality

Severe Deficiency

Significant bone mineral loss
Severely altered calcium-phosphorus metabolism
Markedly reduced sex hormone levels
Compromised immune function
Significantly impaired wound healing
Substantial cognitive impairment
Profound vitamin D metabolism disruption
Chronic inflammatory conditions
Significant reduction in athletic capacity
Joint pain and arthritic symptoms
Depression and anxiety

Excess (Borism)

Nausea and vomiting
Diarrhea
Dermatitis (skin rash)
Lethargy and headache
Irritability
In extreme cases, tremors and convulsions
Electrolyte imbalances
Kidney damage in severe cases
Respiratory irritation
In very high acute exposures, potential liver effects

Recommended Dosage

Boron intake is measured in milligrams (mg).

General Recommendations

By Age Group

Age Group	AI (mg/day)
Infants (0-6 months)	0.2
Infants (7-12 months)	0.5
Children (1-3 years)	1
Children (4-8 years)	2
Children (9-13 years)	2
Adolescents (14-18 years)	3
Adults (19+ years)	3
Pregnancy	3
Lactation	3

*Note: These are Adequate Intake (AI) values, not Recommended Dietary Allowances (RDA), as boron does not have established RDAs.

For Specific Body Types

Male (85kg, 181cm)

Standard AI: 3 mg/day
Adjusted for athletic activity: 6-10 mg/day
For optimal cognitive performance (based on research): 3-6 mg/day with appropriate cofactors

Female (52kg, 171cm)

Standard AI: 3 mg/day
Adjusted for athletic activity: 6-10 mg/day
For optimal cognitive performance (based on research): 3-6 mg/day with appropriate cofactors

The AI represents the best estimate for intake to maintain health in a healthy individual. Some researchers suggest higher intakes may confer additional benefits for hormonal balance, cognitive function, and bone health, particularly in physically active individuals.

Based on emerging research and clinical observations from experts like Dr. Rhonda Patrick, optimal intakes for bone and brain health may be in the 3-10 mg range for most adults.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

Age Group	UL (mg/day)
All ages	Not established

*Note: No official Tolerable Upper Intake Level (UL) has been established by regulatory authorities. Research suggests adults can safely consume up to 20 mg/day without adverse effects.

For Specific Body Types

Male (85kg, 181cm)

Suggested Upper Limit: 20 mg/day
Higher intakes may be used temporarily under medical supervision
Individual tolerance varies based on kidney function and overall health

Female (52kg, 171cm)

Suggested Upper Limit: 20 mg/day
Same upper limit applies regardless of body weight
Women may particularly benefit from optimal boron levels during perimenopause and menopause

Note: While no official UL exists, most research indicates that daily intakes under 20 mg are unlikely to cause adverse effects in healthy adults. The body efficiently eliminates excess boron primarily through urine when kidney function is normal.

Dangerous Dose Levels

Acute Toxicity: Begins at approximately 100 mg/kg body weight (about 8,500 mg for an 85kg male)
Chronic Toxicity: Daily intake above 50-100 mg may cause symptoms in sensitive individuals
Industrial Exposure: Boron compounds used in industrial settings require safety precautions at much lower levels

Signs of Boron Excess

Symptoms of boron toxicity (borism) include:

Nausea and vomiting
Diarrhea
Skin rash (dermatitis)
Headache
Lethargy
Irritability
Blue-green vomit or diarrhea (in severe cases)
Tremors
Convulsions (in extreme cases)
Kidney impairment (with chronic high exposure)

Health Effects and Benefits

Bone Health

Essential for calcium metabolism and bone formation
Reduces urinary calcium and magnesium excretion
Improves vitamin D utilization for bone matrix development
Enhances osteoblast activity (bone-building cells)
Helps maintain optimal bone mineral density
May reduce fracture risk
Supports healthy bone microarchitecture
Important for bone repair after injury

Hormone Regulation

Supports healthy testosterone levels in men
Helps maintain appropriate estrogen levels in women
Influences the activity of steroid hormones
Supports optimal adrenal hormone production
May enhance hormone receptor sensitivity
Helps metabolize and eliminate excess estrogen
Supports DHEA production
Influences hormone-related enzyme activity

Brain and Cognitive Function

Enhances brain electrical activity and cognitive performance
Improves memory, attention, and processing speed
Supports neurotransmitter function
Maintains healthy brain-derived neurotrophic factor (BDNF) levels
Supports neuroplasticity
Enhances executive function
May provide neuroprotective effects
Potential benefits for age-related cognitive decline

Joint and Inflammation

Reduces pro-inflammatory cytokines
Supports joint comfort and flexibility
May help mitigate arthritic conditions
Modulates inflammatory response to exercise
Supports healthy synovial fluid composition
Maintains joint structure integrity
May reduce need for anti-inflammatory medications
Enhances recovery from joint-related injuries

Metabolic Function

Improves insulin sensitivity
Enhances vitamin D hydroxylation and function
Optimizes calcium and magnesium metabolism
Supports healthy blood lipid profiles
May improve glucose utilization
Enhances energy production pathways
Supports thyroid hormone function
Helps maintain metabolic flexibility

Antioxidant Enhancement

Increases activity of key antioxidant enzymes
Helps protect cells from oxidative damage
Supports glutathione production and recycling
Enhances cellular defense mechanisms
Reduces exercise-induced oxidative stress
Supports mitochondrial health
Promotes cellular longevity
Helps maintain DNA integrity

Deficiency Symptoms

Boron deficiency can cause:

Decreased bone density
Impaired calcium metabolism
Reduced sex hormone levels
Increased inflammatory markers
Compromised immune function
Impaired wound healing
Reduced cognitive function
Decreased vitamin D effectiveness
Joint pain and stiffness
Disrupted magnesium metabolism
Increased oxidative stress
Poor athletic recovery
Decreased energy and vitality
Mood disturbances
Compromised physical performance
Altered hormonal function
Reduced cellular energy production
Increased bone fracture risk

Sources of Boron

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Boron Content (mg)	Amount to Reach AI (3 mg)	Amount to Reach UL (20 mg)
Salmon	85g (3 oz)	0.5	510g (18 oz)	3.4kg (120 oz)
Beef	85g (3 oz)	0.2	1.3kg (45 oz)	8.5kg (300 oz)
Milk	240ml (1 cup)	0.3	2.4L (10 cups)	16L (67 cups)
Chicken	85g (3 oz)	0.1	2.6kg (90 oz)	17kg (600 oz)
Eggs	1 large	0.02	150 eggs	1,000 eggs
Yogurt	240ml (1 cup)	0.2	3.6L (15 cups)	24L (100 cups)
Turkey	85g (3 oz)	0.06	4.3kg (150 oz)	28.3kg (1,000 oz)

Plant Sources

Food	Serving Size	Boron Content (mg)	Amount to Reach AI (3 mg)	Amount to Reach UL (20 mg)
Avocado	1 medium	1.7	1.8 avocados	11.8 avocados
Prunes	28g (1 oz)	1.4	60g (2.1 oz)	400g (14.3 oz)
Raisins	40g (1/4 cup)	0.9	133g (0.8 cups)	889g (5.6 cups)
Almonds	28g (1 oz)	0.8	105g (3.8 oz)	700g (25 oz)
Dates	40g (5 dates)	0.6	200g (25 dates)	1.3kg (167 dates)
Apples	1 medium	0.5	6 apples	40 apples
Peanut butter	32g (2 tbsp)	0.5	192g (12 tbsp)	1.3kg (80 tbsp)
Broccoli, cooked	156g (1 cup)	0.4	1.2kg (7.5 cups)	7.8kg (50 cups)
Peaches	1 medium	0.3	10 peaches	67 peaches
Wine, red	150ml (5 oz)	0.7	643ml (21.4 oz)	4.3L (143 oz)
Honey	21g (1 tbsp)	0.5	126g (6 tbsp)	840g (40 tbsp)

*Note: Boron content can vary based on growing conditions, soil quality, preparation methods, and specific varieties. These values are averages. There is no established UL for boron from food sources.

Supplements

Types of Boron Supplements

Borax (Sodium Tetraborate): Traditional supplement, used in diluted form. Not recommended without professional guidance.
Boron Citrate: Well-absorbed form that provides boron bound to citric acid.
Boron Glycinate: Boron bound to the amino acid glycine for enhanced absorption.
Boron Aspartate: Boron bound to aspartic acid, another amino acid carrier.
Calcium Fructoborate: A nature-identical form found in fruits and vegetables, well-studied for joint health.
Boron Chelates: Various mineral chelates designed for optimal absorption.
Multiple Mineral Formulas: Many mineral supplements contain small amounts of boron.

Considerations When Choosing Supplements

Bioavailability: Forms like calcium fructoborate and boron glycinate may have superior absorption
Purpose: Choose calcium fructoborate for joint health, boron citrate for general supplementation
Dosage: Typical supplements range from 3-10 mg per serving
Quality: Select brands with third-party testing (USP, NSF, ConsumerLab)
Additional Ingredients: Some formulations include complementary nutrients like vitamin D or magnesium
Timing: Taking boron with meals improves absorption and reduces potential side effects
Form: Consider capsules, tablets, or liquid forms based on personal preference
Purity: Look for supplements free of unnecessary fillers and allergens

Boron Optimization Strategies

Absorption Enhancement

Dietary Fat Synergy: Consuming boron-containing foods with healthy fats may improve absorption
Avoid High-Dose Minerals: Take high-dose calcium supplements at different times from boron
Hydration Status: Maintaining proper hydration supports optimal boron utilization
Split Dosing: Taking boron in divided doses throughout the day may improve absorption
Vitamin D Synergy: Adequate vitamin D status enhances boron’s benefits
Magnesium Status: Ensuring optimal magnesium levels improves boron utilization
Prebiotics: A healthy gut microbiome may enhance mineral absorption including boron

Dietary Strategies

Fruit Focus: Regular consumption of fruits, especially dried fruits, provides bioavailable boron
Nuts and Seeds: Daily intake of almonds, walnuts, or other nuts/seeds as snacks
Avocado Integration: Regular consumption provides significant boron along with beneficial fats
Prune Addition: Adding a few prunes daily substantially increases boron intake
Wine Consideration: Moderate red wine consumption can contribute to boron intake (if appropriate)
Diverse Plant Foods: Maintaining variety in plant food consumption ensures adequate boron
Honey Use: Using small amounts of honey as a sweetener can contribute to boron intake
Reduce Processed Foods: Minimize refined foods that contain little to no boron

Supplement Strategies for Optimal Energy

Form Selection: Choose boron citrate or glycinate for general health benefits
Timing Strategy: Take with breakfast or lunch rather than evening doses
Workout Support: 3-6 mg before training may support hormone optimization
Stress Protocol: Maintain consistent intake during periods of high stress
Cofactor Integration: Combine with vitamin D, magnesium, and vitamin K2 for synergistic effects
Cycling Approach: Some practitioners recommend periodic increases in dosage followed by maintenance periods
Testing Protocol: Monitor effects on hormone levels and bone markers when possible

Synergistic Nutrients

Vitamin D: Boron enhances vitamin D metabolism and function
Magnesium: Works synergistically with boron for bone and hormonal health
Calcium: Boron improves calcium utilization and retention
Vitamin K2: Directs calcium to appropriate tissues when boron improves calcium metabolism
Zinc: Works alongside boron in supporting testosterone production
Copper: Balanced intake supports optimal mineral utilization
Manganese: Supports bone formation pathways that benefit from boron
Selenium: Works with boron in antioxidant systems

Special Considerations

Pregnancy and Breastfeeding

Boron needs may increase slightly during pregnancy
Adequate boron supports fetal development, particularly skeletal formation
Boron crosses the placenta and is present in breast milk
No specific increased AI has been established for pregnancy or lactation
Standard AI of 3 mg/day is considered appropriate
Extreme caution with supplements beyond AI during pregnancy
Food sources are preferred during pregnancy and lactation

Medical Conditions Affecting Boron

Kidney disease: May lead to boron retention, requiring careful monitoring
Hormone-sensitive conditions: Boron’s effects on hormones may interact with certain conditions
Arthritis: May benefit from slightly higher boron intake
Osteoporosis: Optimal boron status important for bone health
Cognitive decline: Emerging evidence suggests boron may be beneficial
Inflammatory conditions: Boron’s anti-inflammatory effects may be therapeutic
Estrogen-dependent cancers: Theoretical concerns warrant medical guidance on supplementation

Medication Interactions

Estrogen medications: Possible additive effects with boron’s influence on hormones
Testosterone therapy: Potential synergistic effects
Non-steroidal anti-inflammatory drugs (NSAIDs): Possible enhanced anti-inflammatory effects
Osteoporosis medications: Potential complementary effects worth monitoring
Mineral-containing supplements: May compete for absorption
Anticoagulants: Theoretical interaction based on boron’s effects on inflammatory pathways
Diuretics: May alter boron excretion rates

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the AI of 3 mg/day; athletic individuals may benefit from 6-10 mg/day
Include avocados, nuts (especially almonds), and dried fruits in diet regularly
Consider 3-6 mg of supplemental boron daily, especially if focused on optimizing testosterone
Take with vitamin D (2000-5000 IU) and magnesium (400-500 mg) for synergistic benefits
If engaged in resistance training, maintaining optimal boron status may enhance results
For cognitive enhancement, consistent intake in the 3-6 mg range may be beneficial
For joint health, particularly if experiencing discomfort, intakes on the higher end (6-10 mg) may help
Increase intake during periods of bone healing or increased physical stress
Monitor effects on energy, cognition, and physical performance

For Female (52kg, 171cm)

Target the AI of 3 mg/day; active women may benefit from 6-10 mg/day
Include boron-rich foods daily, with emphasis on fruits, nuts, and avocados
Consider 3-6 mg of supplemental boron if dietary intake is challenging to maintain
May be particularly beneficial during perimenopause and menopause for bone and hormone support
Combine with vitamin D (2000-4000 IU) and calcium (1000-1200 mg) for bone health
For cognitive performance, consistent intake in the 3-6 mg range appears optimal
For joint health, particularly if experiencing discomfort, intakes on the higher end (6-10 mg) may help
Be aware that boron may help modulate estrogen metabolism
Consider slightly higher intakes if focused on bone density maintenance

Activity-Level Adjustments

Sedentary: Standard AI of 3 mg/day is likely sufficient
Moderately Active: 3-6 mg/day may provide additional benefits
Athletic/Intense Training: 6-10 mg/day may support performance and recovery
Bone/Joint Recovery: Temporary increases to 10 mg/day may support healing
High-Stress Periods: Maintaining consistent optimal intake rather than increases
Cognitive Performance: 3-6 mg/day appears sufficient for cognitive benefits

Boron for Cognitive Performance

Current Research Highlights

Boron supplementation shown to improve cognitive performance in both younger and older adults
Enhances brain electrical activity and cognitive processing
Improves performance on tasks of manual dexterity and eye-hand coordination
Enhances attention, perception, and short and long-term memory
Supports executive function and task performance
May provide neuroprotective benefits against cognitive decline
Influences neurotransmitter production and function
Supports cellular energy production in neural tissue

Implementation Strategies

Target consistent intake of 3-6 mg daily for cognitive benefits
Morning or early afternoon dosing may be optimal for daytime cognitive enhancement
Combine with DHA/EPA omega-3 fatty acids for synergistic effects on brain function
Ensure adequate magnesium and B-vitamin status for optimal results
Consistent long-term intake appears more beneficial than occasional high doses
Monitor subjective improvements in focus, memory, and mental clarity
Consider boron as part of a comprehensive nootropic strategy including diet, exercise, and sleep
Pair with regular cognitive challenges for potential enhanced neuroplasticity

Boron for Energy Production

Metabolic Mechanisms

Enhances hormone production that supports energy and vitality
Improves vitamin D metabolism, supporting overall energy production
Influences mitochondrial efficiency through mineral metabolism
Supports thyroid hormone function indirectly
Enhances magnesium utilization, critical for ATP production
Improves glucose metabolism and insulin function
Reduces inflammatory burden that can drain energy
Supports bone health necessary for physical activity

Implementation Strategies

Morning dosing to align with natural hormone patterns
Combined with magnesium and B-vitamins for enhanced energy metabolism
Paired with adequate protein intake for muscle energy
Supporting dosage of 3-6 mg daily for consistent energy levels
For athletic performance, consider 6-10 mg daily
Focus on food sources like avocados, nuts, and fruits for sustainable energy
Ensure adequate hydration for optimal mineral utilization
Monitor improvements in physical and mental energy levels

Expert Insights

Research suggests boron’s role in supporting testosterone production may significantly impact energy and vitality in men
Studies indicate improvements in subjective energy levels with boron supplementation in both men and women
Emerging evidence points to boron’s role in optimizing mitochondrial function through its effects on mineral metabolism
Boron’s influence on vitamin D metabolism indirectly supports energy production systems
The mineral’s anti-inflammatory effects may prevent energy depletion from chronic inflammatory processes

Summary

Boron is a trace mineral that plays critical roles in bone health, hormone regulation, cognitive function, and metabolic processes. Despite not having an official RDA, evidence increasingly points to its importance in human health.

Getting Enough: Most people benefit from a combination of boron-rich foods and potentially supplementation to reach the AI of 3 mg daily
Avoiding Excess: While food sources are generally safe, supplement intake should generally stay below 20 mg daily
Best Approach: Focus on consistent intake of boron-rich foods like avocados, dried fruits, nuts, and select animal products
Form Matters: For supplements, boron citrate, glycinate, and calcium fructoborate are well-absorbed options
Energy Optimization: Support testosterone and metabolic function with consistent intake of 3-10 mg daily
Cognitive Enhancement: Target 3-6 mg daily and combine with synergistic nutrients like magnesium and omega-3s
Synergistic Approach: Combine with vitamin D, magnesium, vitamin K2, and calcium for optimal results

Remember that individual nutritional needs vary based on activity level, stress, age, diet, and genetic factors. Consult with a healthcare provider before starting boron supplementation, especially at higher doses or if you have underlying health concerns.