Boron
TL;DR
Essential trace mineral needed in tiny amounts (under 10mg daily)
May support bone health by improving calcium and magnesium metabolism
Small studies suggest possible testosterone benefits in deficient men
Very safe and affordable - toxicity only occurs at very high doses
Food sources include apples, pears, grapes, nuts, and leafy greens
Best for: bone health support, potential hormone optimization
What it is
Boron is an essential trace mineral required in very small amounts - typically 1-3mg daily from food sources. It plays roles in bone metabolism, brain function, and hormone regulation, particularly affecting how the body uses calcium, magnesium, and vitamin D.
While boron deficiency is rare in developed countries, marginal intake may be more common due to soil depletion and processed food consumption. The body doesn't store boron well, so consistent intake from food or supplements may be beneficial for optimal health.
What the research says
Boron on Amazon
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Safety
Boron is very safe at typical supplement doses of 3-10mg daily. The tolerable upper limit is set at 20mg daily for adults. Side effects are rare but may include nausea, vomiting, diarrhea, and skin rash at higher doses.
Toxicity requires very high doses (>100mg daily) and would cause more severe symptoms including vomiting, dermatitis, and CNS effects. Pregnant and breastfeeding women should stick to food sources rather than supplements due to limited safety data.
Interactions
• Estrogen therapy - May theoretically enhance effects due to hormone modulation • No significant drug interactions - Generally considered safe with medications • Mineral absorption - May enhance absorption of calcium and magnesium
Dosing
General Health 3mg daily, taken with food. This matches the amount found in a diet rich in fruits and vegetables.
Bone Health 3-10mg daily. Higher amounts haven't shown additional benefits and approach the upper safety limit.
Athletic/Hormone Support 10mg daily maximum. Some studies used this dose, but benefits aren't clearly established.
Cost
Boron is one of the most affordable supplements available. A month's supply typically costs $5-12, with higher-quality chelated forms (boron glycinate, citrate) at the upper end of this range. Basic sodium borate forms are very inexpensive but may be less well-absorbed.
The bottom line
Boron is an interesting trace mineral with plausible benefits for bone health and hormone function, but the research is still limited. Given its excellent safety profile and low cost, it's reasonable to include in a comprehensive mineral regimen, especially for people with limited fruit and vegetable intake. However, don't expect dramatic effects - this is more about filling a potential nutritional gap than providing pharmaceutical-like benefits.
References
- Boron. National Institutes of Health Office of Dietary Supplements. Updated March 26, 2021.
- Naghii MR, Samman S. The role of boron in nutrition and metabolism. Prog Food Nutr Sci. 1993;17(4):331-49.
Sources for this page include published meta-analyses, systematic reviews, and NIH dietary supplement fact sheets. All claims reflect the evidence as of early 2026.
This is not medical advice. Consult your healthcare provider before starting any supplement, especially if you take medications.