From the Research
Taking 5 mg of boron per day is generally considered safe for most adults seeking to support bone health, but the most effective and safe dosage is 3 mg/day as suggested by the most recent and highest quality study 1. This dosage falls within the range commonly used in supplements (3-10 mg daily) and is unlikely to cause adverse effects in healthy individuals. Boron is a trace mineral that appears to play a role in bone metabolism by influencing calcium, magnesium, and vitamin D utilization in the body. It may help reduce calcium excretion and increase calcium retention, potentially supporting bone density over time. Some key points to consider when taking boron supplements include:
- Looking for products labeled as boron citrate, boron glycinate, or calcium fructoborate, as these forms are typically well-absorbed
- Consulting a healthcare provider before taking boron supplements if you have kidney problems, as impaired kidney function may affect mineral metabolism
- Not replacing essential nutrients like calcium and vitamin D or other lifestyle factors like weight-bearing exercise that support bone health with boron supplementation
- Being aware that low boron intake (less than 1.0mg/day) may inhibit the health benefits of boron, as suggested by a study 2
- Considering that boron may have anti-inflammatory and antioxidant effects, and may affect the metabolism of several enzymes and minerals, as reported in a study 3
- Being mindful that high boron status may reveal injury to cells and toxicity in different animals and humans, as noted in a study 3
- Understanding that boron supplementation may have various effects on steroid hormones and proinflammatory cytokines, as shown in a study 4