Health Benefits of Boron: Supplement & Food Guides

When you think about keeping your bones strong and healthy, you probably think about hitting the gym for some resistance training or adding more calcium-rich foods like almond milk, yogurt, orange juice or kale to your diet.

Many of us also bone up (pun very much intended) on supplements like calcium and vitamin D for optimum bone health. But have you considered adding a boron supplement to your rotation?

While this trace mineral doesn't have quite the hype of other vitamins and supplements, it plays a crucial role in supporting bone health as we age, among other amazing benefits. And it "plays nicely" with other bone health favorites, complementing their benefits.

Let's look at how boron supplementation can support your health goals.

What are the benefits of boron?

When it comes to boron, this nutrient is anything but bor-ing! It's a trace mineral, meaning your body only needs a small amount to support its needs. Yet a little bit goes a long way. Here are the top three benefits of this nutrient:

1. Bone and joint health

Boron benefits your bones by encouraging other bone-friendly vitamins and minerals to do their job better. For example, boron has been shown to help maintain calcium and magnesium levels, two minerals that are important for bone growth and maintenance. It also pairs well with vitamin D, another superstar for healthy bones. Think of boron as a super-charger for calcium, magnesium and vitamin D—a trusty sidekick that can help them get their job done more efficiently.

2. Sex hormones and prostate health

Aside from bone and joint health, one of the most researched boron benefits is its ability to support the healthy function and balance of estrogen and testosterone in women and men. Maintaining a healthy hormone balance keeps us feeling and performing our best as we mature. A clinical study of twelve postmenopausal women found that supplementing their diet with 3 mg/day of boron helped support healthy hormone levels. Studies show that boron significantly impacts men's health, too; in areas where people eat boron-rich diets—and the soil and water test high for boron—there is a link to prostate health.

3. Brain function

While research has shown that boron can be beneficial in supporting bone, joint and hormone health, its supplement superpowers don't stop there. It's also been connected to brain function by supporting motor skills control, attention and even short-term memory. That's right, boron is brain food! Without enough boron, your brain can be sluggish and not as capable in areas of learning and retaining information.

What is the best source of boron?

Some foods we consume regularly (and in moderate to large amounts), like coffee, milk, apples, beans and potatoes are sources of dietary boron. Other great sources of boron are prunes, peanuts (and nuts in general) and avocados. All delicious, healthy, and accessible options—seriously, you can cook up so many different juices and dishes with these flavorful ingredients!

Should you take boron every day?

The short answer? Yes! Even though boron-rich foods are delicious and easy to find, you're likely not getting more than 1 mg a day from your diet. Research suggests 3 mg as a daily dosage to support bone health. As with any supplement, to get the maximum benefits, it's best to take it consistently.

Who should not take boron?

While boron is not known to negatively interact or interfere with any medicines or dietary supplements, it's imperative to have a conversation with your physician before adding boron or any new supplements to your routine. This discussion is especially important during pregnancy and lactation.

8 foods rich in boron

Now that you've spent a little time getting to know boron's nutritional support, you may be wondering how else you can tap into boron's health-supporting benefits.  Here's a cheat sheet of eight foods to add to your diet and help your body get more boron benefits goodness.

1. Avocados:

   Who doesn't love the creamy, smooth flesh of this green fruit (yes, avocados are considered fruits). This nutrient-dense food is mostly known for its healthy fats and fiber content, but avocados are also a great source of boron. Half a cup of avocado provides 1.07 mg of boron, helping you meet your daily requirement. So start your day with avocado toast, or get creative and add it to different meals.

2. Raisins:

   Ok, raisins may be a surprise, but since they're dehydrated grapes in disguise, they have a decent amount of boron. Just one ounce and a half can help you get more boron in your diet. Add them to high-protein baked oats.

3. Peaches:

   The fuzzy fruit is a sweet way to get more of boron's health-promoting benefits. A single serving (a medium-sized peach) can get you on your way to getting more boron in your day; having two servings should be more than enough for your boron needs. Add them to salads or have them as dessert.

4. Apples:

   Apple slice snacks and hearty salads are an excellent way to incorporate boron-rich apples into your meals. The fragrant fruit has a decent amount of boron; having a medium-sized apple can help you get closer to your daily minimum.



5. Pears:

   A pear is another sweet addition to your boron arsenal. Having a medium-sized pear gets you closer to meeting your boron needs. Plus, you also get fiber, some vitamin C, and other nutrients—a win-win! Pears tasty poached for a healthier dessert and mixed in salads and cereals, but they're also great on their own.

6. Peanuts & PB:

   The nutty-tasting legume (it's not a nut) is a popular go-to snack, and for good reason. It offers healthy fats, protein and of course some boron. One ounce of peanuts can get you closer to meeting your needs. Two tablespoons of PB (unsweetened, ideally) is also a great way to add flavor (and boron) to your midday snack. Pair it with some apples, and you've got a healthy, boron-rich combo!

7. Beans:

   This versatile legume is nutrient-rich, and it's also a good source of boron. Having half a cup of refried beans, for example, helps you get some boron in your day. Add them to burritos, corn tortilla salads, or the classic rice and beans.

8. Fruit juice:

   If you are not a fan of eating fruit, we've got great news—you can drink it! Fruit juices are another way to include boron in your diet. Our top three recommendations are apple and grape juice, with prune juice leading the pack for its boron content. One serving of prune juice can provide 1.4 mg of boron, helping you meet your daily requirement.

References

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• "Boron." National Institutes of Health. June 2022. https://ods.od.nih.gov/factsheets/Boron-HealthProfessional/