Boron is a trace element which is naturally present in some foods, and is available as a dietary supplement. In this article, we take a look at the properties of boron, and then look at some of the ways supplementing with boron can support human health.
What Is Boron?
Boron is a trace element and nutrient which occurs in plant foods, such as certain fruits and legumes. While not deemed essential, boron has been shown to potentially benefit a variety of bodily functions. These include bone formation, cognition, and more.
The World Health Organization has set an acceptable safe range of boron intake at between 1 and 13 mg per day. The average American consumes only about 1 mg of boron each day; Those who consume a lot of plant foods are likely to get more than that. While boron is not considered essential, some research suggests that getting very little of it could correlate with lower cognitive sharpness and lower bone strength. Different forms of consumable boron exist. Among these are boron aspartate, boron citrate, and boron glycinate, and others. A solid boron supplement will contain a combination of these.
The Benefits of Boron
Supplementing with boron could provide a few different benefits. A boron supplement is a valuable addition to a healthy, varied diet. Here are some of the potential benefits of supplementing with boron:
Bone health: Both human and animal studies suggest that increased boron intake could contribute to increased bone density. This is likely because boron has a positive effect on calcium metabolism, as well as serum steroid hormone levels. At least one study has also shown a correlation between increased boron consumption and increased bone strength. Conversely, studies suggest that a lack of boron could correlate with decreased bone strength and volume.
Brain health and cognition: Research has been conducted using cognitive tests in adults with low boron intake, and those with high boron intake. Higher boron intake was correlated with cognitive improvements leading to faster response times, improved memory, and better attention and perception. Conversely, other research shows that low boron intake could correlate with less-than-ideal cognition.
Osteoarthritis (OA): Studies have shown higher levels of boron consumption correlate with decreased incidence of osteoarthritis diagnosis. More specifically, boron concentrations in the bones and joints were lower in OA patients, compared to those without OA. Furthermore, another study showed that increased boron consumption correlated with a decrease in severity of symptoms in OA patients.
Healthy muscle function is supported by the consumption of boron. This is because boron supports the metabolism of vitamins and minerals, such as calcium. Boron could also support the production of testosterone, as well as support athletic performance by bolstering cognition and hand-eye coordination.
Boron is an underrated supplement that can contribute to healthy bones, cognition, muscle function, and reduced arthritic pain. Consider how these benefits apply to you. We recommend talking to your healthcare provider before taking any supplement for the first time.