Boron Benefits, Foods Source, Recommended Daily Allowance & Side Effects
Boron is a trace mineral that is possibly undervalued when it comes to human health. Many dangerous conditions like arthritis and osteoporosis are naturally managed and it helps reduce menopausal symptoms as well. It is believed that it improves the natural ability of the human body to absorb calcium and magnesium. Read more below to learn all about its great abilities.
Health Benefits Of Boron
1. Prevents Arthritis
Boron is a successful treatment option for arthritis and in more than 95% of cases, significant improvement was noticed as it effectively increased calcium integration into the cartilage and bones. With increasing age, the bones might become weak and porous, and boron can stem this deterioration by ensuring that calcium levels are maximized and used effectively.
2. Improves Brain Function and Concentration
Individuals who have low levels of boron mostly have trouble concentrating and mental sluggishness. Those individuals also have trouble learning new information with poor cognitive development. In a lot of cases, boron is also considered as a brain nutrient since it helps with better task performance, increases attention span, improves short-term memory, and enhances motor control skills.
3. Balances Hormones
As a mineral that can help balance levels of sex hormones in both women and men, including estrogen and testosterone, boron helps relieve menopause symptoms as well as PMS, and also for increasing fertility. In animal studies, boron depletion is linked with fertility problems and birth defects, which suggests that boron can play a role in healthy reproduction and fetus development.
In two small studies by the U.S. Department of Agriculture, when menopausal women were first fed a diet that provided low levels of boron and then were fed a diet richer in boron, they experienced lower levels of calcium and magnesium loss through urine and elevated (but still considered healthy) levels of estrogen and testosterone.
4. Blood Clotting Prevention
Boron has been observed to reduce the chances of clots forming in blood vessels, which are extremely dangerous as they can obstruct the flow of blood, and in some cases are responsible for vessel eruptions.
5. Supports Metabolic Processes
Boron is an incredibly versatile nutrient. Depending on how you use it, it can be helpful for everything from bone growth to wound healing and even helps metabolize other vital nutrients you need such as magnesium. Did you know just a 3% solution of boric acid in a deep wound reduces time spent in intensive care by two-thirds?
Boron increases the half-life as well and the bioavailability of other supplements you may be taking through its production of estrogen and other vital hormones. Boron allows your body to work smarter, not harder.
6. Improves Gum and Teeth Health
Boron helps keep your teeth and gums healthy through reducing inflammation and improving bone and tissue repair. There’s an interesting study that came out in 2013 that found boron would help the tooth building cells in such a way it’s believed that boron could be used in bone and tooth tissue engineering. This is a long way off from becoming a reality but a fascinating possibility nonetheless. A healthy dose of boron could help to prevent gum disease naturally.
7. Boron Promotes A Healthy Muscle Mass
Studies have shown that certain minerals and vitamins are better absorbed in the presence of boron. The minerals and vitamins help maintain a good muscle mass, as well as burn excess fats present in the body. The nutrients also help prevent pain by repairing the muscles after an intense training session. The trace element also promotes the production of testosterone hormone, which promotes higher energy levels and quick strength gains.
Boron is commonly used to formulate protein powders and athletic supplements. However, more studies need to be done to determine whether or not it is effective in impacting the body composition and physical abilities without being combined with other supplements.
Foods Source of Boron
Your body doesn’t produce boron on its own. But the good news is, there are many foods you can add to your diet to increase your intake of boron. Almost all fruits contain boron. Among the famous are oranges, apples, red grapes, kiwi, raisins, dates, pears, plums, as well as certain vegetables, avocados, soybeans, and nuts are a source of boron. Additionally, beans, borlotti beans, peanut butter, chocolate, red beans, raisins, tomatoes, olives, onions, potatoes are also the best source of boron. Thus, the source of boron is very much in various foods, fruits, herbs and various vegetables. No reason for everyone to not get the health benefits of boron.
Recommended Daily Allowance
The number of studies into the role boron plays are quite limited meaning the USDA have yet to establish a recommended daily intake of boron. However, they have established a maximum or Upper Tolerable Limit (UL) based on the amount that people consume with no ill effects.
These are the upper limits for boron consumption….
1-3 years of age : 3 milligrams a day
4-8: 6 milligrams a day
9-13: 11 milligrams
14-18: 17 milligrams
19-50: 17 to 20 milligrams
Pregnant women: 17 to 20 milligrams
Nursing mothers: 10 to 25 milligrams
Side Effects & Safety
Boron is LIKELY SAFE for adults and children when used in doses less than the Upper Tolerable Limit (UL). Symptoms of its overdose toxicity would include nausea, vomiting, weakness, and dermatitis. In some cases, skeletal abnormalities are also experienced. Normally, it is easily absorbed and excreted in the urine. However, in people with kidney problems, it might accumulate in the heart, kidneys, brain, and tissues, so be aware of how much you are taking in, particularly if you are using high-concentration supplements.
It’s important that you talk with your doctor before taking supplements. Most experts recommend increasing intake through dietary sources like fruits and vegetables before considering supplements.
Boron might increase estrogen levels in the body. Taking boron along with estrogens might cause too much estrogen in the body.
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