Written by Slawomir (“Swavak”) Gromadzki, MPH
Boron is a trace mineral which helps our body to use other minerals such as magnesium and calcium. It helps to keep your bones strong and healthy, helps maintain normal brain function, and affects levels of hormones such as testosterone. Boron initiates estrogen by helping convert vitamin D into an active state. The estrogen then improves absorption of calcium.
Fruits, green leafy vegetables, nuts, peanut butter, avocado and raisins should be good sources of boron. However, due to soil depletion there is much less boron found in foods we consume today and for this reason experts recommend supplementation.
RECOMMENDED DAILY INTAKE
There is no official recommended dietary allowance for boron. However, the National Academy of Sciences suggests the following Tolerable Upper Intake Level (maximum dose you can take to avoid any harmful effects due to overdosing):
Children 1-3 years: 3mg
Children 4-8 years: 6mg
Children 9-13 years: 10mg
Adolescents 14-18 years: 15mg
If listed above numbers indicate the maximum daily dose you can take to avoid any harmful effects then reducing the above suggested doses of boron by half should be a wise option. It means that an adult may safely take about 3-6mg to maintain its normal levels but for therapeutic purposes (arthritis, osteoporosis, candida, low oestrogen and testosteron) probably 10mg (2 x 5mg or 3 x 3mg with meals) of boron per day in the form of supplements would give better results.
It is probably better to avoid boron supplements if you suffer from kidney problems because kidneys must work very hard to remove boron from the body.