MEET BORON
Uncover the benefits of this hardworking mineral.
As underappreciated minerals go, boron might just be one of the hardest working members of the group. Despite the lack of awareness, this trace element’s growing reputation for aiding bone health, arthritis and mental sharpness unarguably builds the case for adding it to your wellness program [9].
Because it is a trace mineral, boron is needed in significantly lower doses than the more popular minerals, magnesium and calcium. These two relatives are dietary all-stars when it comes to benefiting the bones and heart. Osteoporosis was generally thought to result from calcium deficiency, but nutrients like vitamin D and boron are now known to be just as important for strong bones [8]. The body also needs boron to better manage calcium, as boron deficiency can lead to extra calcium loss [1].
Arthritis remains a common complaint as people, and joints, age. Most conventional therapies have focused on suppressing inflammation around the damaged joints while nutritional strategies offer additional, safer support for troubled areas. Boron can be added to the existing list of nutritional supplements used to fight arthritis, as it contributes to improved bone health and decreased inflammation [3].
The argument in favor of boron includes its support for the aging brain. Higher levels of boron in the diet have demonstrated positive benefits in memory and mental function, compared to boron-deficient diets [5]. Higher boron intake has also been proven to reduce the risk of prostate cancer [10].
Foods highest in boron include leafy green vegetables, raisins, apples and grapes. The boron content of any food will depend on the amount of the mineral in the soil. Research has referenced several studies showing correlations between boron content in area soil and the prevalence of arthritis in the local population [2, 4]. This problem is compounded by the fact that nearly three quarters of Americans do not eat the recommended five daily servings of fruits and vegetables [6]. Getting adequate portions of these foods not only increases boron intake, but also the other essential vitamins, minerals and antioxidants.
Boron hasn’t necessarily been a nutritional buzzword, but its benefits are certainly worth noticing. It’s an inexpensive mineral supplement that has a solid safety profile [7]. Typical doses for boron are 2-3 mg per day, with food. No specific drug interactions are known to occur at this dosage. Patients with a history of arthritis or osteoporosis should strongly consider boron as part of their treatment plan, while those wanting to protect mental sharpness should obtain boron through fruits and vegetables, as well as possibly supplementation.
References:
1. Nielsen, FH., Hunt, CD., Mullen, LM., Hunt, JR. (1987). Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB Journal, 1(5):394-7.
2. Newnham, RE. (1991). Agricultural practices affect arthritis. Nutr Health, 7(2): 89-100.
3. Travers, RL., Rennie, GC., Newnham, RE. (1990). Boron and arthritis: the result of a double-blind pilot study. J Nutr Med, 1:127-32.
4. Newnham, RE. (1994). Essentiality of boron for healthy bones and joints. Environ Health Perspect, 102 Suppl 7:83-5.
5. Penland, JG. (1994). Dietary Boron, brain function, and cognitive performance. Environ Health Perspect, 102 Suppl 7:65-72.
6. National Center for Chronic Disease Prevention and Health Promotion. Centers for Disease Control and Prevention, 1997, 1999, 2000, 2001.
7. Dietary Reference Intakes for Vitamin A, Vitamin K, Arsenic, Boron, Chromium Copper, Iodine, Iron, Manganese, Molybdenum, Nickel, Silicon, Vanadium and Zinc. (2002). National Academy Press, Washington DC: Institute of Medicine.
8. Nielsen, FH., Hunt, CD., Mullen, LM., Hunt, JR. Effect of dietary boron on mineral, estrogen, and testosterone metabolism in postmenopausal women. FASEB J, 1(5): 394-7.
9. Harvey, Dan. (2006). All About Supplements: Boron. Life Extension.
10. Zhang, ZF., Winton, MI., Rainey, C., et al. (2001). Boron is associated with decreased risk of human prostate cancer. FASEB J, 15:A1089.
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