What is boron for?
Boron is an important nutrient for both human and animals that influences the activity of many metabolic enzymes, metabolism of steroid hormones and several micronutrients. It is a vital trace mineral that our body needs in relatively smaller amount, and its various uses include improving bone health, preventing and treating conditions like arthritis and osteoporosis.
Boron supplements is often used by many athletes and bodybuilders because its associated with muscle mass and strength. It is believed that boron could aid in body’s recovery process, prevent aches and pain, and improve brain functions such as concentration and focus.
It is known that boron deficiency might lead to abnormal metabolism of calcium, magnesium and vitamin D. Some other symptoms include sex hormone imbalance, osteoporosis, arthritis and neural malfunction.
Boron health benefits:
1. Promotes bone strength
Healthy bone is fundamental to any anti-aging process because weak bones can lead to bone fractures and degenerative disease such as osteoporosis. Boron plays a vital part in bone metabolism, as it supports the functions of calcium, magnesium and vitamin D, which all are fundamental nutrients for bone density and structure. Sufficient dietary intake of boron will help to prevent bone loss, promote skeletal development and maintain bone health.
2. Boron and osteoarthritis
As boron can help calcium integrate into bones and joints more effectively, this can prevent joints weakening and alleviate inflammation. In one research shows more than 50% of the patients with osteoarthritis received boron supplement daily and noted less pain from movement. Another study observed that the bones and joints with osteoarthritis tend to be less mineralized and have lower concentration of boron than healthy bones do.
3. Hormonal balance
The levels of sex hormones (estrogen and testosterone) in both women and men requires boron to be balanced. This can have a positive effect on menopausal symptoms and PMS in women. Boron deficiency has been linked with fertility problems and birth defects, which suggests that it is important in reproduction and fetus development.
4. Brain health
Low levels of boron could lead to poor cognitive development, it has important applications in helping older people preserve cognitive functions such as memory, focus, and motor control. One research investigated the effect of boron supplement on older men and women. Compared to high-boron diet, low dietary boron showed low performance on tasks involved manual dexterity, attention, perception, and memory.
You can get enough boron by eating a varied diet of whole food sources. The optimum intake allowance for boron is 3mg daily. Very high doses (20mg upper tolerance) can also cause potential toxicity such as gastric disorder, diarrhea, nausea, anxiety and depression.
Food sources high in boron: Beans, nuts, apple, orange, grape, berries, apricot, avocado, pear, potato, tomato, onion, kiwifruit