Boron
Trace mineral supporting bone density and hormone metabolism.
By Suplagen Team · Updated
What it is
Boron is a trace mineral that plays roles in bone metabolism, steroid hormone metabolism, and cognitive function.
How it works
Influences calcium/magnesium metabolism; may increase free testosterone by reducing SHBG; supports vitamin D activity.
What the evidence says
Moderate evidence for bone mineral density support; emerging evidence for hormonal modulation.
How much to take
The catalog range is 3 to 6 mg daily, with a 20 mg ceiling. Most people already get 1 to 3 mg from food, so a supplement tops up rather than transforms. Low doses are sufficient; more isn't better here.
The evidence is moderate for bone mineral density and emerging for hormonal modulation. Start at 3 mg.
When and how to take it
With food, once daily, in the morning. Nothing to space it from.
It appears in our bone health guide as the cheap fourth piece and in muscle growth as the cheapest experiment.
Who should skip it
Severe kidney disease and hormone-sensitive cancers are cautions. No drug interactions are listed, and pregnancy safety isn't established.
Safety Notes
- UL is 20 mg/day for adults. Most people get 1-3 mg from diet; supplementing 3-6 mg is well within safety limits.
- Use caution with: severe kidney disease (caution), hormone-sensitive cancers (caution).
Common questions
How much boron should I take?
3 to 6 mg daily with food. The ceiling is 20 mg, and there's no benefit past the range.
Does boron raise testosterone?
The hormonal evidence is emerging and the effects are modest. Its better-supported role is bone density, at a moderate grade.
Is boron safe to take daily?
At 3 to 6 mg, yes, well under the 20 mg ceiling. Skip it with severe kidney disease or a hormone-sensitive cancer.