Boron
The overlooked mineral. Boron doesn't get much attention but it plays supporting roles throughout the body. It helps utilize calcium and magnesium, extends vitamin D's half-life, supports steroid hormone production, and is essential for proper brain function. Areas with boron-rich soil have lower arthritis rates.
What Boron Does
Bone Health
Helps incorporate calcium into bone. Reduces urinary calcium loss. Synergizes with vitamin D.
Hormone Metabolism
Raises free testosterone and estrogen in deficient individuals. Affects SHBG.
Vitamin D Extension
Increases half-life of vitamin D by 24%. Makes your D last longer.
Magnesium Retention
Reduces urinary magnesium excretion. Helps body hold onto this vital mineral.
Brain Function
Supports cognitive function and attention. Deficiency linked to reduced brain electrical activity.
Joint Health
Areas with boron-rich soil have lower arthritis rates. May reduce joint inflammation.
Research Highlights
Testosterone Study
In one study, 10mg boron daily for one week increased free testosterone by 28% and reduced estrogen by 39% in healthy men. Effects most pronounced in those with lower baseline levels.
Arthritis Connection
Epidemiological data shows arthritis is much rarer in areas where soil boron levels are high (Israel, Australia) vs. low (Jamaica, Mauritius). Suggests protective effect.
Food Sources of Boron
Prunes
Highest food source. Also great for bone health generally.
Raisins
Very high in boron. Easy to add to diet.
Avocados
Good source plus healthy fats for hormone production.
Nuts
Almonds, hazelnuts, walnuts all contain boron.
Legumes
Beans and lentils are decent sources.
Apples & Grapes
Fruits grown in boron-rich soil accumulate it.
Important Considerations
Upper Limit
Don't exceed 20mg/day. Most benefits seen at 3-10mg. More isn't better.
Hormone Sensitive
Can affect estrogen levels. Caution with hormone-sensitive conditions.
Kidney Function
Excreted by kidneys. Those with kidney issues should be cautious.
Soil Dependent
Food content varies by soil. Supplements provide consistent amounts.