Boron
Foundation
A trace mineral with a small hormonal literature that the supplement world has considerably oversold.
What the evidence says
Small studies report boron shifts sex-hormone-binding globulin and free testosterone modestly over days, plus effects on vitamin D and magnesium status. The samples are tiny, the changes are small, and none of it has been shown to translate into a body-composition or clinical outcome. It is a real mineral with real biochemistry and a very thin outcome record.
What studies used
Studies commonly used 3–10 mg/day; the tolerable upper limit is about 20 mg. Published studies had not established a preferred timing.
Reported from published studies and product labelling — a record of what was used in research, not a recommendation. What is right for you is a conversation with a clinician.
Watch out for
- Studied intakes sit at a meaningful fraction of the tolerable upper limit, so stacking products narrows the margin; boron is cleared renally, which matters with impaired kidney function
Evidence base
substantial literature
Strong human evidence: either a phase 3 or 4 trial report alongside review-level evidence, or ten or more randomised controlled trial reports.
This letter measures how much human research exists, not whether it works for you — the tier above (Limited) is the read on quality.
Research (12)
- Nothing Boring About BoronIntegr Med (Encinitas) · 2015
- Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokinesJ Trace Elem Med Biol · 2011
- Eicosapentaenoic acid attenuates renal lipotoxicity by restoring autophagic fluxAutophagy · 2021
- The Role of Mineral and Trace Element Supplementation in Exercise and Athletic Performance: A Systematic ReviewNutrients · 2019
- Boron Intake and decreased risk of mortality in kidney transplant recipientsEur J Nutr · 2022
- Dietary boron intake and prostate cancer riskOncol Rep · 2004
- Boron intake and prostate cancer riskCancer Causes Control · 2007
- Combined Supplementation OF Magnesium AND Boron Ameliorate Menopause-Associated Osteogenic Disturbances in Ovariectomized RatsBiol Trace Elem Res · 2026
- Effects of dietary boron supplementation on the testicular function and thyroid activity in male goats: Involvement of CYP17A1 geneReprod Domest Anim · 2022
- Nutrition, Physical Activity, and Dietary Supplementation to Prevent Bone Mineral Density Loss: A Food PyramidNutrients · 2021
- Boron intake, osteocalcin polymorphism and serum level in postmenopausal osteoporosisJ Trace Elem Med Biol · 2018
- Trace elements and bone healthClin Chem Lab Med · 2013
Turn Boron into a plan that's yours
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