Effective Boron Supplementation for Health Benefits
Based on the available evidence, a daily boron supplement of 3 mg is recommended as an effective dose for bone health and other physiological benefits.
Understanding Boron's Role in Health
Boron is a trace mineral with numerous important biological functions that has demonstrated beneficial effects on:
- Bone health and maintenance
- Calcium metabolism
- Sex hormone regulation (estrogen and testosterone)
- Vitamin D utilization
- Magnesium absorption
- Reduction of inflammatory markers
- Antioxidant enzyme activity
- Cognitive performance
Recommended Supplementation
Dosage
- Standard recommended dose: 3 mg per day 1
- This dosage is well below the upper intake level of 10 mg established by EFSA 1
- Typical dietary intake ranges from 0.25 to 3.1 mg per day, with an average of 1.5 mg 2
Form Considerations
- Boron is available in several forms including:
- Boron citrate (as in Jarrow Formulas)
- Boric acid
- Borax
- Calcium fructoborate
Effectiveness of Specific Brands
While the evidence doesn't specifically evaluate Jarrow Formulas boron citrate by name, research indicates that the form and dosage are more important than the specific brand. The key is to select a reputable manufacturer that provides the appropriate 3 mg dosage.
Evidence Supporting Boron Supplementation
Multiple studies have demonstrated boron's effectiveness:
A comprehensive review found that 3 mg/day of boron supplementation is demonstrably useful to support bone health through control of calcium, vitamin D, and sex steroid hormone metabolism 1
Research has shown that boron supplementation at 3 mg/day can help prevent and maintain adequate bone mineral density 1
In areas of the world where boron intakes are 3-10 mg/day, the estimated incidence of arthritis ranges from 0-10%, compared to 20-70% in areas where intakes are 1 mg or less 3
A double-blind placebo-controlled trial with osteoarthritis patients showed significant improvement in 50% of subjects receiving 6 mg boron/day compared to only 10% receiving placebo 3
Potential Benefits of Boron Supplementation
Boron supplementation at 3 mg/day has been associated with:
- Essential growth and maintenance of bone tissue 4
- Improved wound healing 4
- Beneficial impacts on estrogen, testosterone, and vitamin D utilization 4
- Enhanced magnesium absorption 4
- Reduced levels of inflammatory biomarkers 4
- Increased levels of antioxidant enzymes 4
- Protection against oxidative stress 4
- Improved cognitive performance and short-term memory 4
Safety Considerations
- No adverse effects have been reported at the 3 mg/day dosage level 4
- The upper intake level (UL) for adults is set at 20 mg/day 4
- Boron is considered safe when used at recommended levels
Conclusion
When selecting a boron supplement, focus on:
- Proper dosage (3 mg/day)
- Reputable manufacturer with good quality control
- Consistent daily supplementation
Jarrow Formulas boron citrate would be an appropriate choice if it provides the recommended 3 mg dosage, though other reputable brands offering the same dosage would likely be equally effective.