Boron

Boron is a trace element that, at first glance, may not be as widely recognized as other nutrients; however, its biological role for human health cannot be underestimated.

Although boron is not considered an essential element, modern research shows that it plays an important role in strengthening bone tissue, regulating energy utilization, and supporting cellular and biochemical processes.

Found in nature in various forms, boron is present in some foods and soil, and its dietary content depends on many factors, including soil conditions and agricultural practices.

Boron is a trace element that plays a crucial role in the metabolism of minerals such as calcium, magnesium, and phosphorus.

It is involved in the processes of growth and development of bone tissue and also affects the functioning of the endocrine system and brain functions. Its presence in the human body is necessary for maintaining optimal health and biochemical processes.

The exact role of boron in the body is not fully understood, but it is known to contribute to the proper functioning of cell membranes and enhance signals transmitted by nerve cells.

Dietary Sources

Sources of boron in the human diet can be both plant and some animal products.

Foods rich in boron include:

• Fruits: avocado, apples, pears, grapes, plums;
• Vegetables: potatoes, tomatoes, onions, broccoli;
• Legumes: beans, lentils, peas;
• Nuts and seeds: almonds, cashews, sunflower and pumpkin seeds;
• Grains: cereals such as buckwheat and barley.

In addition, boron is found in some sources of drinking water and various beverages, including wine and beer.

It is important to note that the boron content in foods can vary depending on the soil in which they were grown and other environmental factors.

Recommended Intake Levels

Since boron is not classified as an essential vitamin or mineral, official recommendations for its daily intake have not been established.

However, research suggests that a boron intake of 0.5 to 3 mg per day may be beneficial for health. These figures can serve as a guideline for maintaining adequate levels of boron in the body.

Possible forms and their learnability

Nutrient forms are listed from best to worst:

Boron glycinate. Boron chelate compound with the amino acid glycine. This form has high bioavailability and is easily absorbed by the body.

Options on iHerb:

Vitamatic, Boron Glycinate, 10 mg, 240 Tablets

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≈ $13.99

Boron citrate. Organic form in which boron is bound to citric acid. It has good bioavailability and is often used in dietary supplements.

Options on iHerb:

Life Extension, Boron, 3 mg, 100 Vegetarian Capsules

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≈ $5.63

A mixture of boron citrate, glycinate, and aspartate.

Nutricost, Boron, 10 mg , 240 Capsules

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≈ $16.95

Boron picolinate. The connection of boron with picolinic acid. Known for its high bioavailability and effectiveness.

Boron gluconate. Salt of gluconic acid and boron. It has a medium absorption rate and is often found in vitamin and mineral complexes.

Boron oxide. Inorganic form of boron, which has low bioavailability and is absorbed worse compared to organic forms.

Boron carbonate. Inorganic form of boron with low bioavailability.

Health Consequences of Deficiency

Boron deficiency can lead to various issues, although specific symptoms and consequences of this element’s deficiency in the human body are not yet fully understood.

Among the possible consequences of boron deficiency are the deterioration of bone and joint health, as boron plays a role in the metabolism of minerals, including calcium, magnesium, and phosphorus, which are critically important for the development and maintenance of bone tissue.

Additionally, a lack of boron may negatively affect brain function, impairing cognitive abilities and learning capacity.

There is also mention of boron’s influence on energy utilization regulation and hormonal balance, including levels of estrogen and testosterone.

Risks and Consequences of Excess in the Body

Exceeding the recommended levels of boron intake can lead to poisoning.

Symptoms of boron excess include nausea, vomiting, diarrhea, skin rashes, and in severe cases, kidney damage and other organ impairment. Particular caution should be taken when using boron-containing products, such as boric acid and borates, which are often used in households and medicine.

For adults, a safe level of boron consumption is up to 20 mg per day. However, long-term intake of higher doses may cause negative consequences.

Boron excess in the human body is rare, as it is usually excreted by the kidneys. But under certain circumstances, such as kidney diseases or improper use of boron-containing medications, the risk of poisoning increases.

To prevent boron excess, it is advisable to avoid uncontrolled intake of supplements and exercise caution when handling household chemicals and cosmetics that contain boron and its compounds.

Interesting Facts About Boron

An element with an ancient history. It was discovered in 1808 by English chemist Samuel H. Hunt and French chemist Joseph Louis Gay-Lussac, but its use dates back to ancient times when it was employed in glass production and ceramics.

Exists in several allotropes. The most well-known allotropes are crystalline and amorphous boron, which have different physical properties and applications.

In nature. It occurs in compounds such as boric acid, in minerals like boronite and ulexite, as well as in some marine algae.

An important element for plants. It promotes the growth and development of plants, especially in the processes of cell division and the formation of flowers and fruits.

Nuclear energy. Boron-10 is a neutron absorber and is used in nuclear energy for controlling fission reactions.

Boron is also used as a neutron moderator in some types of nuclear reactors to slow down neutrons.