Also known as: Boron Citrate, Boron Glycinate, Sodium Borate
Boron is a trace mineral that supports bone metabolism, hormone regulation, and cognitive function. While not yet classified as an essential nutrient, emerging evidence suggests it plays important roles in calcium and magnesium metabolism.
Boron is a trace mineral found in fruits, vegetables, nuts, and legumes. Although it has not been assigned an RDA, research suggests it influences the metabolism of calcium, magnesium, and phosphorus, making it relevant to bone health. Studies in postmenopausal women showed that boron supplementation reduced urinary excretion of calcium and magnesium while increasing serum estradiol and testosterone levels. Boron also appears to have anti-inflammatory properties, with supplementation reducing markers such as high-sensitivity CRP. Dietary intake typically ranges from 1–3 mg/day, and supplemental doses of 3–6 mg/day are commonly studied. The tolerable upper intake level is 20 mg/day for adults.
Boron reduces urinary excretion of calcium and magnesium, increases vitamin D utilization, and supports osteoblast differentiation, collectively promoting bone density maintenance.
Supplementation with 6 mg/day boron has been shown to increase free testosterone and reduce estradiol in men, and to increase estradiol in postmenopausal women on low-boron diets.
With a meal
Most studies use 3 mg or 6 mg daily. Do not exceed 20 mg/day (tolerable upper intake level).
General supplementation with good tolerability
Bone health formulations
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