Boron

Boron is needed to increase absorption of calcium, magnesium, and phosphorus. Boron is controlling urinary loss of these minerals. Boron, along with calcium and vitamin D, helps to maintain bone health and prevents from osteoporosis. Good sources of boron: raisins, almonds, prunes, fruits. Poor sources of boron: meat and fish. A diet rich in fruits and vegetables offers protection against osteoporosis, osteoarthritis, and rheumatoid arthritis. Amounts found in supplements have not been linked with toxicity.

Preliminary research suggests that boron might affect bone and joint health, but very little is known regarding specifics. The most promising research with boron has linked supplementation to reduced loss of calcium in urine. This effect might help prevent osteoporosis, but so far decreased loss of calcium from boron supplementation occurs mostly when people are not getting enough magnesium in their diets.

The ability to use energy and to think clearly may also depend somewhat on boron, but details are poorly understood.

Where is it found ?

Raisins, prunes, and nuts are generally excellent sources. Fruit (other than citrus), vegetables, and legumes also typically contain significant amounts. Actual amounts vary widely, however, depending upon boron levels in soil where the food is grown.

Who is likely to be deficient ?

This is unknown; however, people who eat little fruit and few vegetables will consume less boron than do others.

How much to take

A leading boron expert has suggested 1 mg per day of boron is a reasonable amount to consume per day. People who eat adequate amounts of produce, nuts, and legumes are likely to already be eating two to six times this amount. Therefore, whether the average person would benefit by supplementing this mineral remains unclear.

Side effects

Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms. Although chronic exposures can cause related problems, the small (usually 1-3 mg per day) amounts found in supplements have not been linked with toxicity. Supplemental levels do not lead to accumulations within the body. This probably accounts for the lack of toxicity.

However, one study found that 3 mg per day resulted in an increase of estrogen and testosterone levels. In particular, the increase in estrogen is a concern because it may increase the risk of several cancers. Until more is known, some doctors of natural medicine recommend that supplemental boron intake should be limited to a maximum of 1 mg per day.

The relationship between boron and other minerals is complex and remains poorly understood. Boron may conserve the body's use of calcium, magnesium, and vitamin D. In one study, the ability of boron to reduce urinary loss of calcium disappeared when subjects were also given magnesium. Therefore, boron may provide no special benefit in maintaining bone mass in the presence of adequate amounts of dietary magnesium.

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