Boron

Boron is a trace mineral that research suggests plays important roles in bone health and hormone metabolism. Studies indicate that boron supplementation may support calcium and magnesium retention, potentially benefiting bone mineral density and reducing calcium excretion. The mineral appears to influence steroid hormone metabolism, with some research showing modest increases in testosterone levels and changes in estrogen metabolism in both men and women.

Human trials investigating boron supplementation have been relatively small but suggest potential benefits for bone health markers and mineral metabolism. Research indicates typical supplemental doses range from 3-10mg daily, with most studies using doses in the lower end of this range. While boron deficiency appears uncommon in populations with varied diets, some research suggests that marginal intake may be more prevalent than previously thought.

The supplement market offers boron in various forms including boron citrate, boron glycinate, and sodium borate, with chelated forms potentially offering better absorption. Research indicates boron is generally well-tolerated at supplemental doses, though very high intakes may cause gastrointestinal upset. Most studies suggest benefits may be more pronounced in individuals with lower baseline boron status or suboptimal mineral intake from diet.