What are its health benefits?
Boron is a trace mineral, which means you need only the tiniest amounts for good health. It acts as a trigger for some very important physiological processes. For example, its uses include helping to regulate levels of other essential minerals, including calcium, magnesium and phosphorus, which suggests it may help to prevent osteoporosis.
Benefits also include the metabolism of hormones. For example, it raises testosterone levels in men and helps to build muscle. Boron affects memory and brain function, and it keeps cell walls strong so that proper transfer of nutrients can occur throughout the body.
There is also a link between boron and arthritis. Increased levels in the soil have been associated with a lower risk of osteoarthritis.
Do you have a deficiency?
Excessive sweating and diuretics (so-called “water pills” that help your body get rid of unneeded water and salt through the urine) can cause the loss of trace minerals such as boron.
Warning signs of a boron deficiency can include:
- Depression
- Arthritis
- Hormonal imbalances
- Muscle pain and weakness
- Weak bones
Boron deficiency may also contribute to the formation of kidney stones and may decrease mental alertness.
Find it in these foods
To avoid symptoms of deficiency, eat adequate amounts of these foods:
- Potatoes
- Raisins
- Bananas
- Tomato juice
- Almonds
- Avocadoes
- Hazelnuts
- Brazil nuts
- Pears
- Prunes
- Legumes
- Apples
- Tomatoes
Recommended dietary allowance (RDA)
There is no official RDA, but the current dosage suggestion is between 1 and 3mg.
Know the overdose risks
Toxicity is very rare, but excessive use of boron supplements could include the following side effects:
- Rash
- Diarrhoea
- Circulatory problems
- Nausea
- Vomiting
- Weakness
- Dermatitis (inflammation of the skin)
- Depression
- Convulsions
Long-term excesses may reduce fertility in men.
Ensure you discuss dietary supplementation with your Clicks pharmacist to avoid the potential for side effects and adverse interactions with medications.