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Boron Supplements: What the Research Shows
Boron is a naturally occurring trace mineral that is not classified as essential for humans, although it may play a role in bone, hormone and brain function. It is commonly found in plant foods like fruits, legumes and nuts, and is also sold in dietary supplements.
Last updated 7 October 2026
Boron: the short answer
Boron is a trace mineral that is not considered essential for humans. Small, short studies suggest it may ease osteoarthritis symptoms, lower inflammation markers and change hormone levels, but larger trials are lacking and benefits for bone density or testosterone in people have not been confirmed. Overall, the evidence is limited.
| What it is | A trace element found mainly in plant foods such as fruit, legumes, nuts and avocado. It is not classified as an essential nutrient because no clear biological function has been identified in humans. |
|---|---|
| Most studied for | Osteoarthritis symptoms, bone health and calcium and magnesium balance, sex hormones (testosterone and estrogen), inflammation markers, and brain function in diet studies. |
| Amounts used in studies | Studies used about 1.5 to 12 mg a day for 1 week to 10 months, for example 6 mg a day for 8 weeks in osteoarthritis, 10 mg a day for 1 week in a hormone study and 3 mg a day for 10 months in a bone study. There is no RDA; US adults get about 1 to 1.5 mg a day. The US upper limit is 20 mg a day for adults; EFSA's is 10 mg a day. |
| Strength of evidence | Limited: human trials are small and short, results have not been confirmed in larger studies, and a 10-month trial did not directly improve bone density. |
| Safety | Appears safe below the upper limit; supplements commonly contain 0.15 to 6 mg. Very high intakes, such as from accidentally swallowing boric acid or borax, cause nausea, vomiting, diarrhea, rash and more serious toxicity. No clinically relevant drug interactions are known. Pregnant or breastfeeding women and people on hormone therapy should check with a doctor. |
| In products we review | ProstaVive, NeuroZoom |
Sources: NIH ODS boron fact sheet · Boron and hormones study (8 men) · Boron trial in bodybuilders · EFSA upper intake levels table
Benefits of Boron
What is Boron?
Boron is a trace element that is not classified as an essential nutrient for humans, because research has not identified a clear biological function for it, although it may affect several body processes. It is a metalloid element found throughout the earth's crust and is naturally concentrated in various mineral deposits. In the human body, boron does not build up in most tissues, but bone, nails and hair have higher levels than other tissues; its exact role there is not known.
The History of Boron
The history of boron dates back thousands of years; ancient Egyptians used borax (a boron compound) for mummification and metallurgy. However, it wasn't until 1808 that the element was officially isolated by chemists Sir Humphry Davy and Joseph Louis Gay-Lussac. In the context of nutrition, research into boron grew in the 1980s after a small 1987 study in 12 postmenopausal women found that adding 3 mg of boron a day to a low-boron diet reduced urinary losses of calcium and magnesium. This discovery sparked a wave of clinical interest into how this trace mineral influences everything from hormonal balance to cognitive performance.
Where Does Boron Come From?
Boron is primarily obtained through the diet, sourced from the soil by plants. Good dietary sources include prune juice, avocado, raisins, peaches, apples, pears, peanuts and beans. Boron levels in produce depend somewhat on the boron content of the soil, and some people take supplements, although no daily requirement for boron has been set.
Top Rated Supplements with Boron
Products we review that list Boron as an ingredient. Not every product discloses how much of each ingredient a serving contains, so check each review before assuming it matches the amounts used in studies.
ProstaVive (also written Prosta Vive) is a once-daily drink powder sold through ClickBank for prostate health, urine flow, sleep and sex drive. This review checks its full label, with fenugreek, ashwagandha, tongkat ali, maca, nettle root, zinc and vitamin D3, against the research, and explains the prices and the 180-day refund. Men with urinary symptoms should see a doctor first.
NeuroZoom is a dietary supplement that the vendor markets for memory, focus and mental clarity. The vendor calls it a 35-in-1 formula of vitamins, minerals, plant extracts and other compounds, but does not publish the amount of each. It is primarily intended for individuals looking to maintain their cognitive edge as they age or those facing high-pressure mental environments. Only a few of its ingredients, such as bacopa, have trial evidence for memory, and the formula itself has not been tested in a published trial.
Scientific Analysis of Boron
Mechanism of Action: How Boron Works in the Body
Boron's exact role in the body is not known, but it may influence the activity of some enzymes and the metabolism of other nutrients. One proposed mechanism is its ability to form complexes with hydroxyl groups. This allows boron to interact with various biological molecules, including adenosine-5-triphosphate (ATP) and nicotinamide adenine dinucleotide (NAD+), which are central to energy production and cellular signaling.
Animal and human data suggest boron may also be important for cell membrane function. It may influence how cells respond to hormones and other signals, but this has not been clearly shown in people. Boron may also affect steroid hormones, including estrogen and vitamin D, although how it does so is unclear. Proposed explanations include effects on enzymes that make and break down hormones and on levels of Sex Hormone Binding Globulin (SHBG) in the blood.
Hormones and Testosterone
One of the most researched areas of boron supplementation is its effect on steroid hormones, particularly testosterone and estrogen. In one small study of 8 healthy men, a 10 mg dose of boron lowered SHBG levels in the blood within 6 hours. SHBG is a protein that binds to testosterone, making it 'inactive' or unavailable for use by the body's tissues. Lower SHBG can leave more 'free' testosterone available, but boron has not been shown to improve muscle growth, libido or energy.
In that study, the 8 men who took 10 mg of boron daily had higher free testosterone after one week, but a 7-week trial of 2.5 mg a day in 19 bodybuilders found no effect on testosterone, muscle or strength. The same small study reported lower estradiol and inflammation markers, but it was too small and short to show lasting health effects.
Bone Health and Mineral Synergies
Boron might be important for bone growth and formation, mainly based on animal studies. It may influence how the body uses vitamin D, calcium and magnesium. In small diet studies, very low boron intakes appeared to lower blood calcium and vitamin D (25-hydroxyvitamin D) levels. It has been suggested that boron slows the breakdown of vitamin D, but this has not been confirmed in people.
A small study found that boron reduced urinary losses of calcium and magnesium in postmenopausal women on a low-boron diet, but a 10-month trial of 3 mg a day did not directly affect bone density. More research is needed to know whether boron helps prevent osteoporosis or age-related bone loss. Boron may affect osteoblasts (bone-building cells) and osteoclasts (bone-resorbing cells), but this comes mainly from lab and animal research.
Cognitive Function and Brain Health
Boron may also play a role in brain function. In small USDA studies of older adults, a very low-boron diet shifted brain electrical activity toward slower waves, a pattern also seen with general malnutrition or heavy metal toxicity. Compared with a higher-boron diet (about 3 mg a day), the low-boron diet led to poorer scores on tests of hand-eye coordination, attention and short-term memory.
How boron affects nerve cells is not well understood. Claims that boron protects against dementia or other brain diseases have not been shown in people.
Anti-Inflammatory Effects and Joint Health
Boron may have anti-inflammatory effects, based on a few small human studies. Small, short studies reported lower levels of inflammation markers such as C-reactive protein (CRP), tumor necrosis factor-alpha (TNF-α) and interleukin-6 (IL-6). These markers are often elevated in individuals with chronic inflammatory conditions like osteoarthritis and rheumatoid arthritis.
An older review reported lower estimated arthritis rates in areas where boron intake is usually 3-10 mg per day than where it is 1 mg or less, but such comparisons cannot prove cause and effect. Two small 8-week studies of about 20 people each with osteoarthritis reported less pain or stiffness with 6 mg or more of boron a day, but larger controlled trials are needed. Whether boron protects joints over the long term has not been shown.
Safety and Potential Side Effects
Boron appears safe at intakes below the upper limit; no recommended intake has been set. The US Tolerable Upper Intake Level (UL) for adults is 20 mg per day, while the European Food Safety Authority set a lower UL of 10 mg per day. Because boron is water-soluble, excess amounts are typically excreted through the urine without causing harm.
However, excessive intake (well above the UL) can lead to toxicity, characterized by symptoms such as nausea, vomiting, diarrhea, and dermatitis. Long-term massive overdoses may affect reproductive health or kidney function. Supplements commonly contain 0.15 to 6 mg; staying at or below 10 mg a day keeps intake within both the US and European limits. Pregnant and breastfeeding women should consult their doctors before taking boron supplements.
Scientific Research Summary
The body of research supporting boron continues to grow. However, most human studies of boron are small and short, so the evidence remains limited. Small trials have reported changes in free testosterone and inflammation markers, but these findings have not been confirmed in larger studies. Larger, longer human trials are needed before boron can be recommended for any health condition.
Frequently Asked Questions
Human studies have used about 1.5 mg to 12 mg per day, and there is no official recommended intake. A bone study used 3 mg a day, osteoarthritis studies used 6 to 12 mg, and a small hormone study used 10 mg; none of these uses is proven.
Boron can be taken at any time of day. The body absorbs about 85% to 90% of ingested boron, and no best time of day has been established.
Yes, women can take boron within the upper limit, but it has not been shown to improve bone density during or after menopause. Small studies found boron changed estrogen levels and reduced urinary calcium and magnesium losses, but the health effects of these changes are unclear.
Boron is not known to have any clinically relevant interactions with medications, but because it may affect estrogen levels, people on hormone therapy should check with a doctor. It might affect insulin and energy metabolism, but effects on blood sugar in people are not established. If you are taking prescription medications, consult your physician before adding boron to your regimen.
In small studies, changes in free testosterone and inflammation markers were seen within 1 to 2 weeks, but these were short-term lab measures, not proven health benefits. Bone benefits have not been shown; a 10-month trial of 3 mg a day did not directly affect bone mineral density.
⚖️ Conclusion
In conclusion, boron is a trace mineral that may play a role in bone metabolism and steroid hormones, but it is not classified as an essential nutrient. Small studies suggest it may affect how the body handles vitamin D, calcium and magnesium, and one study of 8 men found it lowered Sex Hormone Binding Globulin (SHBG) and raised free testosterone, which a trial in bodybuilders did not confirm. A few small trials suggest it may lower inflammation markers such as C-reactive protein and ease osteoarthritis symptoms, but these findings need confirmation. Its possible roles in brain function and wound healing have not been well studied in people. Boron is naturally present in many plant foods, and US adults typically get about 1 to 1.5 mg a day from food and supplements combined. No recommended intake has been set; studies have used about 1.5 to 12 mg a day, and adults should stay below the US upper limit of 20 mg a day (10 mg in Europe). Boron supplements appear safe at moderate doses, but their health benefits remain unproven.