Boron – Your Way to Better Bone Health

Boron is a naturally occurring mineral which is not considered essential for humans. At this point, there are no established recommendations for daily intake in the United States. However, the World Health Organization considers a boron intake of 1-13 mg per day for adults to be an acceptable level. It’s recommended adults not exceed the upper limit of 20 mg per day. In humans, the bones, nails, and hair have a higher content of boron than other areas of the body.

Research has shown boron can help reduce symptoms of osteoarthritis. Studies found 6-12 mg of boron reduced joint rigidity and inflammation, and increased mobility and range of motion in affected joints. Boron has also been linked to supporting your skeleton. In menopausal women, consuming 3 mg of boron was found to slow down the loss of calcium and magnesium through the kidneys. Respectively, both of these minerals are also important to bone health. Finally, having inadequate amounts of boron may lead to increased cancer risk, specifically lung and prostate cancer. Research is still ongoing on this trace but important mineral.

It is possible to get boron through your diet. Prunes or prune juice, raw avocado, raisins, peaches, grape juice, pears, or peanuts are good sources of boron. Please note foods are directly dependent on absorbing boron through the soil so the amount of boron in foods can vary. Additionally, boron supplements are on the market in capsule or liquid form. Be sure to have a conversation with your healthcare provider before adding any new supplements.

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