Boron may benefit people with arthritis and hormonal changes.
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Boron supplementation may help relieve arthritis pain, improve bone health in women after menopause, and increase testosterone levels.
However, research is very limited. Boron deficiency is rare, and there is no clear recommendation for who needs boron.
Talk to your healthcare provider if you think you could benefit from boron supplements.
Boron is a trace mineral that may play important roles in biological processes, including calcium metabolism, bone growth and maintenance, brain function, and hormone regulation.
However, boron has not yet been recognized as an essential micronutrient in humans, so there is no official recommendation for its use in managing any condition.
1. People Living With Arthritis
Boron may help reduce inflammation, which could help reduce symptoms of osteoarthritis, such as joint pain and stiffness.
In an older, smaller study of 20 people with osteoarthritis, researchers found that taking a boron-based compound (calcium fructoborate) reduced arthritis pain by over 60% within four weeks in people with mild to moderate symptoms.
Other research has linked boron intake to lower cases of osteoarthritis. A 2015 research review found that areas with a boron intake of 3-10 milligrams per day had lower osteoarthritis rates—about 10% or less—compared to areas with a lower intake (1 milligram per day or less), which had rates of 20-70%.
However, the overall evidence is limited, and there are not enough human studies to recommend boron for the management of osteoarthritis.
2. Women in Postmenopause
Some studies suggest that boron supplementation could help treat osteoporosis and improve bone health in postmenopausal women by enhancing bone mineral density.
Boron has also been found to reduce the loss of both calcium and magnesium, two minerals that help support bone health. Boron may even increase calcium absorption in postmenopausal women.
A 2020 study found that boron supplementation of 3 milligrams per day was sufficient to prevent and maintain adequate bone mineral density.
3. People Looking to Increase Their Testosterone Levels
While evidence is extremely limited, some studies suggest that boron may play a role in regulating sex hormones and fertility.
In an older study, researchers reported increases in free testosterone levels and reductions in estradiol levels (a form of estrogen) after one week of daily supplementation with 10 milligrams of boron. However, the researchers noted that the effect may be time and dose-dependent.
Some researchers suggest boron’s effect on testosterone levels may benefit older men, since testosterone levels decrease with age.
Possible Uses of Boron
There is currently very limited experimental data supporting the use of boron in humans. Most studies have extremely limited sample sizes or have been conducted in animals.
That said, some people may use boron to potentially:
Improve bone mineral density
Enhance calcium metabolism
Build muscle and increase testosterone levels
Improve cognition or thinking skills
Boost magnesium absorption
Support metabolic health (insulin and energy metabolism)
Side Effects of Boron Supplements
It is not advisable to take boron supplements to manage any condition without first getting approval from your healthcare provider, as there is not enough safety data on these supplements.
Some side effects of taking boron supplements (especially doses higher than 20 milligrams) may include:
Convulsions (rapid, uncontrollable muscle movements or shaking)
Extremely high doses (up to 15,000 milligrams) can be fatal, and may lead to death.
How to Take Boron Supplements
There is no recommended dietary allowance for boron. However, some experts estimate that an intake of 1-13 milligrams per day is safe and acceptable.
The average boron intake through diet is about 1.3 milligrams daily, while drinking water contributes about 0.1-0.3 milligrams per liter(mg/l) of boron.
The highest boron content is found in plant foods like fruits, tubers, and legumes. You can also get it in wine, coffee, cider, beer, and milk.
As dietary supplements, you can get boron in different forms, including sodium borate, borate aspartate, calcium fructoborate, sodium tetraborate, and borate gluconate.
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