What Is Boron?

Boron is a naturally occurring element found in plant foods. It is considered a nonessential nutrient for humans. You take in boron from foods, but you can also get boron from supplements.

Boron supplements have several alleged health benefits. However, evidence for the benefits of boron is either mixed or limited. This article will review what boron is, its possible benefits, and what is known about dosage and risks.

How Boron Works in the Body

When ingested, boron is converted to boric acid and absorbed in the gastrointestinal tract; the body absorbs about 85% to 90% of ingested boron.

The bones, nails, and hair have higher boron levels than other body tissues, while fat has lower levels Boron is excreted mainly in the urine, but small amounts are excreted in the feces, sweat, and breath.

Uses of Boron

Overall, there is a lack of research on the uses of boron, but the potential benefits of boron have been studied, but not proven, for the following:

• Osteoarthritis
• Yeast infections
• Cancer risk
• Bone health
• Athletic performance

Osteoarthritis

Osteoarthritis (OA) occurs when the cartilage that protects bones wears down over time, causing discomfort and pain. A few small and observational research studies suggest that boron supplementation may improve symptoms associated with OA.

In one double-blind placebo-controlled study (one in which neither participants nor researchers know who was given the active ingredient or a placebo), people with OA evaluated supplementation of calcium fructoborate (a form of boron) for two weeks. According to the preliminary results, short-term calcium fructoborate supplementation reduced markers of inflammation (e.g., C-reactive protein).

Another clinical trial, including 60 adults with OA, looked at outcomes of boron supplementation. People who received 6 milligrams per day for two weeks reported reduced knee pain. However, it should be noted that the study was conducted by researchers funded by the company that manufactures the supplement.

Yeast Infections

One of the more popular uses of boron is for vaginal yeast infections (candidiasis). In these cases, people use boric acid capsules inside the vagina. Boric acid is a form of boron. It is sometimes said to help with recurrent vaginal yeast infections when used as a vaginal suppository. (Keep in mind that you should never ingest boric acid by mouth).

While some research has found positive outcomes in boron supplementation for treating yeast infections, much of the research is dated, and the quality of the research has been questioned. Therefore, the benefit cannot be confirmed.

Cancer Risk

There is some evidence that dietary boron intake might reduce the risk of certain cancers, such as prostate cancer and lung and cervical cancer risk in women. However, this association has not been evaluated in clinical trials. More research is needed to determine if boron indeed has any effect on cancer.

Additionally, boron is found mainly in plant foods, and consuming more fruits and vegetables is generally recommended for reducing cancer risk.

Bone Health

Boron has been shown to increase the absorption of calcium and magnesium, two minerals that are important for bone growth and maintenance. However, no human studies have proven that boron can impact bone density. More research is necessary to confirm that boron has a direct positive impact on bone health.

Athletic Performance

Some people also use boron supplements to help improve sports performance, however there is not enough evidence to support that it has benefits in this area. One 2019 systematic review of mineral and trace element supplementation in athletes suggested that seven weeks of boron supplementation had no effect on athletic performance.

Boron Deficiency

A deficiency in boron is rare. The total intake of boron from food and supplements ranges from 1 to 1.5 milligrams daily.

Signs and symptoms of a boron deficiency have yet to be established, making it hard to know who may be at risk of a deficiency. Boron status (measured in urine or blood) is not routinely checked.

What Are the Side Effects of Too Much Boron?

Consuming boron in excess can cause symptoms such as:

• Nausea
• Vomiting
• Indigestion
• Headache
• Diarrhea

Skin flushing, convulsions, tremors, vascular collapse, and even fatal poisonings at 15–20 grams in adults have been reported at higher doses.

The National Institutes of Health (NIH) cautions that boron supplements or high dietary intake of boron may be harmful to people with hormone-sensitive conditions, including breast cancer, endometriosis, and uterine fibroids. The concern is that boron may increase production of hormones such as estrogen and testosterone in certain individuals.

There are also reports that boron supplementation can reduce phosphorus levels in the blood.

If you're considering taking boron, make sure to consult your healthcare provider first. It's important to note that self-treating a condition and avoiding or delaying standard care may have serious consequences.

Precautions

Remember to keep all supplements out of the reach of children and pets. If you or someone you know overdoses on boron, seek medical help or call the Poison Control Center.

Boron can be safe when used as recommended. However, large quantities can be dangerous. Children should not use boron or boric acid suppositories, topical boric acid powder, or a borax solution used to clean infant pacifiers.

Boron is approved to take during pregnancy when used in appropriate amounts. Do not insert boric acid to the vagina in the first four months of pregnancy, however, as it can potentially cause birth defects. Boron has not been studied in breastfeeding women, therefore, it is not recommended for use while nursing.

If you have a history of estrogen-sensitive cancer or are on hormonal therapy, avoid taking high amounts of boron.

In addition, boron is eliminated primarily through the kidneys, so it should be avoided by people with kidney disease or problems with kidney function.

Dosage: How Much Boron Should I Take?

Always speak with a healthcare provider before taking a supplement to ensure that the supplement and dosage are appropriate for your individual needs.

There is no recommended dietary allowance (RDA) for boron, but a tolerable upper limit (TUL) was set at 20 milligrams daily. Most Americans consume 1–3 milligrams of boron daily through their diet alone. Vegetarians tend to have a higher intake. The World Health Organization (WHO) recommends that an "acceptable safe range" of boron intake ranges from 1 to 13 milligrams daily.

The upper limit of intake for children varies by age, as follows:

• 1 to 3 years old: 3 milligrams/day
• 4 to 8 years old: 6 milligrams/day
• 9 to 13 years old: 11 milligrams/day
• 14 to 18 years old: 17 milligrams/day

Although the few clinical trials published used a boron dose ranging from 1 milligram to 6 milligrams daily, it is generally believed to be safe between 1 and 20 milligrams daily.

Interactions

There are no known medication interactions with boron. However, boron supplements may increase the amount of magnesium that stays in your body, increasing blood levels of magnesium.

It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included. Please review this supplement label with your healthcare provider to discuss any potential interactions with foods, other supplements, and medications.

Sources of Boron and What to Look For

Boron supplements are sold in many natural food stores and stores specializing in dietary supplements.

Keep in mind that If you choose to buy a supplement such as boron, the NIH recommends that you examine the supplement facts label before purchasing the product. This label will contain important information, including the number of active ingredients per serving and other added ingredients (like fillers, binders, and flavorings).

Also, the organization suggests that you look for a product that contains a seal of approval from a third-party organization that provides quality testing. These organizations include U.S. Pharmacopeia, ConsumerLab.com, and NSF International.

A seal of approval from one of these organizations does not guarantee the product's safety or effectiveness. But it does assure that the product was manufactured correctly, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.

Food Sources of Boron

Boron is found in many plant-based foods, including:

• Avocado
• Red apples
• Peanuts
• Raisins
• Prunes
• Pecans
• Potatoes
• Peaches

Boron Supplements

Boron supplements come in many different forms, such as:

• Boron citrate
• Boron glycinate
• Boron aspartate
• Calcium fructoborate

There is no evidence to support using one form over the other.

As for all supplements, look for ones that have been third-party tested, as minerals may have toxic heavy metals found in them (e.g., lead and arsenic)

Summary

Boron is a natural mineral that we can get from plant-based foods. There is little research to support further supplementation with boron. However, some research suggests that it may benefit osteoarthritis and yeast infections.

Additionally, there is no RDA set for boron. Most healthy people are likely getting adequate boron through their diet alone, so supplementation may not be necessary. It is essential to consult with a healthcare provider before starting any supplements.