Boron is a trace mineral that plays an important role in numerous biological functions, most significantly in maintaining bone health. Here are three ways boron can be a beneficial for your bones.
#1 Boron boosts magnesium absorption
Magnesium is crucial for bone health. About 60 % of the magnesium present in the human body is found in the bone, where it acts as a cofactor for numerous enzymes that regulate the metabolism of calcium. Boron appears to significantly improve the absorption of magnesium and its deposition at the bone level.
#2 Boron effects vitamin D absorption
Vitamin D is required for achieving healthy strong bones. Children who lack vitamin D develop the condition called rickets, which causes bone weakness, bowed legs, and other skeletal deformities, such as stooped posture. Boron has been shown to improve the absorption of vitamin D. Studies in humans have shown the addition of boron supplementation to significantly improve the serum levels of vitamin D in vitamin D deficient people, some as high as 20% in 50 days.
#3 Boron effects sex hormone metabolism
The rate of bone loss increases after menopause, indicating the importance of sex hormones and bone health. Boron has been shown to increase levels of 17-beta estradiol (our most biologically active estrogen) and testosterone which influences our bone health. This can be very beneficial for most men and women; however, if there is a family history of hormonal cancers (breast, ovarian, prostate, etc) you must be weary of supplementing with boron for this exact same reason.
Where do I get boron from in my diet?
The main sources of boron in our diets are from prunes, raisins, almonds, peanuts, hazelnuts, bananas, and apples. There is emerging evidence that dried fruits can help support bone health. Just 50 g of prunes (5 to 6 prunes) daily have been found to reduce bone resorption after six months when eaten by postmenopausal women.
How much should I supplement with?
No RDA is set for boron, and requirements vary from 1 to 6 mg per day. Most of the studies mentioned above were done with 3 to 6mg of boron supplementation.
References:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/
https://pubmed.ncbi.nlm.nih.gov/29773193/
https://pubmed.ncbi.nlm.nih.gov/28736622/
https://www.sciencedirect.com/science/article/pii/S0946672X20301425#bib0245
About the author
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.