Boron, a trace mineral found in certain foods and the environment, has been gaining attention for its potential health benefits, particularly for men.
What is Boron?
Boron was discovered just over a hundred years ago. Initially, it was considered useless, but a few years after its discovery, scientists found that it is very valuable for plants. Agronomists began to make agricultural fertilizers and micronutrient fertilizers with boron. Then it turned out that the use of boron is also beneficial for people, it is an important element for maintaining the health of bones, the pancreas, and other organs.
Boron and Testosterone Production
Boron’s role in testosterone production is linked to its ability to reduce sex hormone-binding globulin (SHBG), a protein that binds to sex hormones and reduces their bioavailability. By decreasing SHBG levels, boron effectively increases the level of free testosterone in the body, the form that can be readily used by cells.
A study published in the Journal of Trace Elements in Medicine and Biology found that men who took a daily boron supplement of 10mg for one week saw a significant increase in their free testosterone levels. The study also noted a decrease in estradiol levels, a form of estrogen, further suggesting that boron can help optimize the testosterone to estrogen balance in men: https://pubmed.ncbi.nlm.nih.gov/21129941/
Boron also plays a role in the metabolism of vitamin D, a nutrient that itself is important for testosterone production. Vitamin D deficiency has been linked to low testosterone levels. Boron can enhance the body’s ability to increase its vitamin D levels, which in turn can support testosterone production.
Dr. Jamie Alan, a leading researcher in the field, explains, “Boron has a key role in converting vitamin D into its active form, which assists in the production of testosterone.” This suggests that boron supplementation could be beneficial for men experiencing low testosterone levels.
Fitness enthusiasts say that boron plays a significant role in balancing and metabolizing sex hormones, including testosterone. However, they also caution that the effectiveness of boron as a testosterone booster can vary, and the dosage is crucial. For instance, one study showed no change in testosterone levels in bodybuilders supplementing with 2.5 mg of boron daily for seven weeks. Yet, another study found a 14.7% increase in free testosterone levels in men taking 11.6 mg of boron daily. Despite the mixed views on its role in boosting testosterone, they agree that boron is beneficial for its interaction with other minerals and its positive effects on bone mass and brain function. They recommend a daily boron intake between 6 mg and 15 mg for the most impact.
Boron and Bone Health
Boron is also essential for bone health. It aids in the metabolism of minerals that are involved in bone development, such as calcium, magnesium, and phosphorus3. A boron-deficient diet has been associated with increased risk of osteoporosis, particularly in men.
Boron and Cognitive Function
Emerging research suggests that boron may support cognitive function. A study in Environmental Health Perspectives found that boron can help improve brain function, focus, and cognitive performance.
While boron supplements are available, it’s also beneficial to incorporate boron-rich foods into your diet. The highest doses of boron are found in plant products, cereals, nuts, and dried fruits. Boron is also found in cider, beer, and wine.
Boron content in products (per 100 g):
Soy – 750 mg
Buckwheat – 730 mg
Peas – 670 mg
Beans – 490 mg
Grapes – 360 mg
Beetroot – 280 mg
Oatmeal – 270 mg
Corn – 260 mg
Apples – 250 mg
Cabbage – 200 mg
Lemons – 175 mg
Kiwi – 100 mg
Boron is well absorbed from any products. The main condition for its full absorption is a healthy digestive tract.
It’s important to note: alcoholic beverages include boron in their composition only if they are made from natural raw materials, without the addition of preservatives and other synthetic substances. And, of course, you should not consume large doses of alcohol in order to enrich your body with boron, because excessive consumption of alcohol can do more harm than good. Boron is mainly found in seafood from animal sources.
From boosting testosterone levels to supporting bone health and cognitive function, boron is a supplement worth considering. If you’re looking to optimize your health and wellness, boron supplements could be a valuable addition to your daily regimen. For high-quality boron supplements, consider exploring options on iHerb, a trusted online marketplace for health products.
The information provided in this article is for general informational purposes only. The content presented on this website should be considered solely as opinions and personal experiences. Read more