Boron

The Role of Boron in Strengthening Bones

When it comes to bone health supplements, people tend to think of the classics: calcium and magnesium, while boron is not usually top of mind. However, boron is a vital yet far-underused trace mineral, especially when it comes to bone health. Indeed, boron helps ensure proper bone growth, development and positively influences minerals such as calcium, phosphorus, and magnesium, while acting in synergy with vitamin D. As such, an appropriate daily intake of boron can help keep the skeletal structure strong by optimizing bone density, staving off osteoporosis, preventing joint degeneration, and improving strength and muscle mass.

So, what exactly is boron, and where does it come from? Boron is a chemical element with the symbol B, atomic number 5, and an edible trace mineral. In nature, boron is found in various combinations with other minerals, as well as with oxygen. In food, boron is found in plants, including fruit, nuts, tubers, and legumes, where it is considered a structural component of plant cell walls. The primary sources of boron in the North American diet are coffee, milk, apples, dried and cooked beans, and potatoes, and these typically supply between 1.5 to 3 mg of boron daily.

Fortunately, boron is also offered as a supplement for those looking to bolster bone and joint health.

Key Advantages of Boron for Optimal Bone Health

• Boosts The Integration Of Calcium Into Joint Cartilage 
• Brain Food – Improves Concentration & Brain Function
• Helps Balance Hormones
• Keeps Bones Strong – Strengthens Bones
• Increases How Long vitamin D Stays Active In The Body
• Promotes Healthy Muscle Mass

Identifying the Ideal Candidates for Boron Supplementation

Boron is most often recommended to keep bones strong, for the prevention of osteoporosis, to treat arthritis and other degenerative joint conditions, and to promote the building of lean muscle mass. 

Navigating Boron Supplements: Potency, Forms, and Formats

Boron Potency 

As a trace element, for bone health, boron is not needed in significant quantities; moreover, there is no set recommended daily dose of boron. Supplements typically come in the 3–6 mg range. Amounts up to 20 mg have been used safely.

Boron Forms

Boron supplements are sold in a few different forms, including:

• boron amino acid chelate
• boron ascorbate
• boron aspartate
• boron citrate
• boron gluconate
• boron glycinate
• boron picolinate
• sodium borate
• sodium tetraborate 

Regardless of your chosen form, you can expect comparable absorption and bioavailability, though chelate and glycinate are typically considered superior and the most bioavailable.

Boron Formats

As a standalone supplement, boron can be purchased as a capsule or tablet. The trace mineral is also frequently added to complex bone health supplements, along with various other vitamins, minerals, and other essential bone health nutrients.

Important Considerations When Choosing Boron Supplements

Boron supplements are considered safe and well tolerated by most people in doses up to 20 mg daily. Large doses (more than 20 mg daily) should be avoided unless advised by a qualified health care practitioner.

Because of its direct effects on hormones, boron supplements should not be used by those with hormone-sensitive conditions, such as breast or prostate cancer, endometriosis, and uterine fibroids.