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Boron: Health Benefits, Dosage, and Side Effects
You probably haven’t thought of boron since your high school chemistry class (and maybe not even then), but you might want to sit up and start paying attention to this very essential element.
With its unique properties and the powerful potential for supercharging men’s health and promoting healthy testosterone levels, boron is one member of the periodic table you don’t want to be without!
In this article, we’ll share everything you need to know about boron, including how to use it to promote vitality, what foods to get it from, and why it should be part of every man’s wellness routine.
What Is Boron?
Boron is a trace element vital to numerous aspects of health, but many people don’t realize just how very important it is.
This is one of those bizarre elements with properties that defy how we expect an element to behave.
Boron seems to have a mind of its own and ignores how we like to put elements into defined atomic categories (along with a few other elemental oddballs). It has metallic properties but doesn’t act like a metal, so scientists have dubbed it a metalloid.
These alien properties may be the result of their otherworldly origins. Scientists believe that the boron deposits found on Earth come from meteorites.
In the body, it plays a supportive role in the function and maintenance of multiple organ systems and is involved in the metabolism of hormones and nutrients.
Some of the benefits of boron include:
♦ Supports healthy joint movement
♦ Provides support for age-related fluctuations in testosterone
♦ Helps keep vitamin D levels within healthy ranges
♦ Helps prevent age-related cognitive decline
♦ Benefits reproduction and fertility
♦ Assists in immune function
Supplemental boron comes in many forms, including:
♦ Boron glycinate
♦ Boron gluconate
♦ Boron citrate
♦ Boron aspartate
♦ Calcium fructoborate
Although it’s not conclusive which form is best, boron citrate is known to be well-absorbed and highly bioavailable in supplement form. And because it’s water-soluble, dietary boron is generally well absorbed in the body.
Health Benefits of Boron
There is still much research that needs to be done to explore all the ways that boron supports health. Many of the health benefits are indirect or supportive in nature, and boron almost always works in tandem with other nutrients or cofactors to facilitate biological processes throughout the body.
Helps Strengthen Bones
Boron assists with healthy bone formation by maintaining the complex matrix of collagen, protein, and minerals that make up the structure of bones.
Additionally, boron helps sustain the cells that build bones, known as osteoblasts, and is required for the RNA messaging that signals the necessary proteins produced for bone creation.
It also helps regulate calcium metabolism and absorption so that it can be used to build strong, healthy bones. Lastly, boron also influences the production of certain hormones that affect bone density, such as testosterone and vitamin D.
Supports Joint Health
Boron helps to protect joint health and may be beneficial for reducing everyday joint discomfort.
Its ability to promote collagen synthesis can help the joints stay cushioned and lubricated for healthy movement.
Boron also plays a supportive role in reducing exercise-induced inflammation and can help reduce everyday oxidative damage to maintain overall joint function.
Supports Cognitive Function and Brain Health
The brain requires a diverse nutrient profile to support proper functioning. Among others, boron plays a pivotal role in cognitive performance, supporting attention, perception, and short- and long-term memory.
Boron compounds also provide an extra layer of protection for neurons, reducing daily oxidative stress that can negatively affect brain tissue.
Helps Maintain Healthy Testosterone Levels
This growing area of research shows how vital boron is to keeping testosterone levels within healthy ranges and has given boron the reputation for magnifying the potential of testosterone in the body.
These effects show corresponding benefits for maintaining lean body mass and strength, making boron a powerful addition to any fitness regimen or strength training protocol.
One study showed that boron may affect levels of sex hormone-binding globulin (SHBG) and can promote optimal levels of free testosterone to circulate throughout the body. While free testosterone makes up just 2% of total testosterone, it’s the driving force behind all the benefits we associate with healthy testosterone, including positive effects on daily energy levels, healthy muscle growth, metabolism, libido, and mood.
As older men typically have higher levels of SHBG and lower levels of free testosterone, boron supplementation could have a profound impact on reducing the effects that aging has on testosterone fluctuations.
Regulates and Supports Hormone Health
Not only does boron support sufficient testosterone levels, but it also helps keep other hormones within healthy ranges. For example, it helps regulate vitamin D, which functions as a hormone in the body, and estradiol, a type of estrogen.
The regulation and production of these hormones are important for both men and women and in this way, boron has a significant impact on day-to-day stamina and vitality, as well as long-term health.
Research also shows that boron is involved in how the body converts cholesterol into active steroid hormones and the building blocks of other kinds of hormones. This supports the chemical messengers involved in keeping hormones in the right balance.
Promotes Healthy Muscle Mass and Recovery
Due to its influence on testosterone, boron can support the tone and healthy growth of muscles — good news if muscle gains are top of mind for you!
Since boron is involved in calcium absorption and metabolism, it also supports nerve conductivity in the muscles. This may help to prevent common muscle cramps by supporting healthy muscle relaxation and contraction.
It also influences how quickly our muscles are able to recover from a workout by supporting the health and function of fibroblasts, which are essential for the normal repair of muscles after a vigorous workout.
While there isn’t an established recommended daily amount for boron, the safe upper limit for healthy adults is around 13 mg per day, according to the World Health Organization. This includes boron from all dietary sources — food, drinks, and supplements.
As a micronutrient, it isn’t something you need a lot of, but some research indicates that supplementing with 6 mg of boron daily is effective for various health benefits.
Risks and Side Effects
Side effects from boron are rare and are usually associated with the accidental swallowing of borax often found in household cleaning products. (Our advice: skip the Tide pod challenge).
Too much boron can cause adverse effects, including:
In severe cases, boron excess can cause convulsions and death. If you have any health concerns, be sure to consult your doctor before adding boron to your routine.
Sources of Boron
Good news, beer contains boron!
While life is certainly better with beer, you can’t rely on that alone, so eating a wide variety of fruits, vegetables, and nuts is the way to go. Remember that foods will only have plentiful boron if the soil they are grown in does as well, so amounts can fluctuate, even in the same foods.
Food sources of boron include:
♦ Beans, lentils, and chickpeas
♦ Almonds, walnuts, peanuts, and Brazil nuts
The Essential Element
Many people don’t give it a second thought, but without boron, it would be difficult for your body to maintain muscle mass, strong bones, brain function, and healthy hormone levels.
We know how essential boron is to overall male health, and so we’ve included it in the one and only T-hero®. This combination of influential ingredients is designed to promote healthy testosterone and keep you feeling vigorous and motivated.
T-hero with boron gives you a leg up so you can achieve your athletic goals, support your workout performance and recovery, and continue to harness your power and potential.