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Boron is possibly unsafe when taken in higher doses. Doses over 20 mg daily might cause male fertility problems. Large doses can also cause poisoning. Signs of poisoning include irritability ...
- Overview
- What is boron?
- Is boron helpful during menopause?
- Which foods are high in boron?
- Dosage
- Safety
- Side effects
- Frequently asked questions
- Outlook
- Summary
During menopause and postmenopause, bone density decreases. Boron in the diet or taken as a supplement may benefit bone health.
Boron is a trace element that is present in many plant foods. People can also take boron as a supplement.
Boron may affect calcium, vitamin D, and estrogen levels, which all play a part in bone health for menopausal or postmenopausal females.
This article looks at boron, which foods contain it, the potential benefits of boron, and its side effects.
A note about sex and gender
Sex and gender exist on spectrums. This article will use the terms “male,” “female,” or both to refer to sex assigned at birth. Click here to learn more.
Boron is a mineral and trace element found in many foods. It is also available as a dietary supplement.
According to the National Institutes of Health (NIH), plants require boron for growth and pollination, but experts do not deem it essential for human health. Boron may provide potential benefits for humans, though, including:
•reproduction and development
•metabolizing calcium
•bone formation
•brain function
Boron may be beneficial for some females during menopause and postmenopause. However, there has been little recent research into its effects.
Most females experience menopause between the ages of 45–55 years. During this time, periods stop, and estrogen levels decline, leading to a loss of bone density. Females may lose up to 10% of their bone mass in the 5 years following menopause. This can be a risk factor for osteoporosis.
According to the NIH, plant foods such as fruit, tubers, and legumes, are highest in boron. In the United States, the most frequently consumed foods containing boron include:
•coffee
•milk
•apples
•beans
•potatoes
According to a 2020 review, supplementing with 3 mg of boron per day may help support bone health and help maintain or prevent loss of bone mineral density. Although there is no recommended daily intake of boron, the upper limit is 20 mg per day for adults aged 19 or over, including pregnant and lactating females.
According to the NIH, the amount of boron in dietary supplements varies between 0.15–6 mg.
Boron in certain forms can be dangerous. Cleaning products and pesticides containing boric acid or sodium borate can be harmful if someone accidentally consumes them. Very high doses of boron can be toxic, and doses of 15,000–20,000 mg can be fatal in adults.
Boron in the diet and in supplements is safe as long as people do not exceed the upper limit.
According to the NIH, there is no data about the negative side effects of high boron intake from food or water sources.
If people consume excessive amounts of boron, it can cause toxicity. People may experience:
•headaches
•restlessness
•weariness
•indigestion
Does boron cause hair loss?
In very high doses, boron may lead to alopecia in adults and cause thin hair in infants. There is no evidence that modest consumption of boron through diet and supplements affects hair loss.
Does boron cause weight loss?
According to 2019 research, a boron-rich diet may result in lowering: •cholesterol •body weight •body fat weight •body mass index (BMI) Study participants increased their intake of boron through boron-rich foods, such as avocado, dried fruits, and nuts. Therefore, other factors may have also played a part in weight loss, such as an increase in: •fiber •potassium •iron •vitamin A •vitamin E
Boron supplementation of 3 mg per day may benefit bone health and bone mineral density. This may help support bone health during menopause and postmenopause, when bone loss can increase.
Low boron levels may link to an increased risk of osteoporosis, while diets higher in boron may help improve bone density.
Boron is a trace element occurring in many plant foods. People can also take boron as a supplement.
Although experts do not currently consider boron essential for human health, it may have health benefits for females going through menopause and postmenopause.
Boron may affect levels of calcium and vitamin D, and steroid hormones such as estrogen, which may help to promote bone health. Increasing boron intake may help slow down the loss of bone density during menopause, although there is a lack of recent research to support this.
Excessive intake of boron can be dangerous to health. If people are unsure about taking boron supplements, they can discuss with a healthcare professional.
- Beth Sissons
As a micronutrient, it isn’t something you need a lot of, but some research indicates that supplementing with 6 mg of boron daily is effective for various health benefits. Side effects from boron are rare and are usually associated with the accidental swallowing of borax often found in household cleaning products.
However, it does have some beneficial effects on body functions such as it. Beneficially impacts the body’s use of estrogen, testosterone and vitamin D. Plays a role in stronger bone formation. Plays a role in stronger memory and a healthier brain. Increases levels of antioxidant enzymes such as superoxide dismutase (SOD), catalase and ...
Sep 12, 2020 · Benefits from obtaining enough boron from your diet (sometimes with help from supplements) include support for bone health, healthy hormone production, brain/cognitive functions, prevention of arthritis and immune support. Boron uses include boosting done density, balancing hormones and fighting diabetes, among others.
Nov 5, 2023 · Helps build stronger bones. One of the most notable health perks of boron is the impact it has on bone health. This is, in part, due to its positive impact on the absorption and activity of ...
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Oct 11, 2019 · Summary. Boron is thought to help adjust testosterone and estradiol production, leading to possible improvements in erectile dysfunction (ED) and low testosterone. However, the evidence is ...
