Boron is a trace mineral the human body cannot produce, so it must be obtained through diet. It assists in the metabolism of minerals like calcium and magnesium, which are necessary for maintaining healthy bones.
Symptoms of Boron Deficiency
While the signs of boron deficiency are not conclusively established, research suggests several areas may be affected, with a primary concern being bone health. Low boron levels may interfere with vitamin D metabolism, reducing the body’s ability to absorb calcium. This disruption also affects the balance of magnesium and phosphorus, potentially weakening bones over time.
Cognitive function might also be impacted by insufficient boron. Studies indicate a deficiency could negatively influence brain function, potentially leading to reduced mental alertness, poor concentration, or diminished hand-eye coordination. Boron may also play a part in supporting neurotransmitter activity.
Boron appears to regulate hormone levels, helping modulate estrogen and testosterone. A deficiency could lead to an imbalance in these hormones, and in postmenopausal women, low intake has been associated with lower estrogen concentrations. The mineral also contributes to antioxidant defenses, and inadequate levels may increase inflammatory markers, influencing joint health.
Causes and Risk Factors
The most direct cause of boron deficiency is inadequate dietary intake, particularly from a diet low in plant-based foods like fruits, vegetables, and nuts. A diet providing only 0.25 mg of boron per 2,000 calories is considered deficient. In contrast, a balanced diet can supply as much as 3.25 mg.
Modern agricultural practices can also contribute to lower boron levels in the food supply. Intensive farming can lead to soil depletion, and crops grown in boron-poor soil contain less of the mineral. Geographic location is also a factor, as some regions naturally have soil with lower boron content.
Addressing Boron Deficiency
To address a potential deficiency, increase the consumption of boron-rich foods. Excellent dietary sources include:
- Fruits like raisins, prunes, dates, and avocados
- Nuts, particularly almonds
- Legumes such as chickpeas and beans
Including a variety of these plant-based foods can help ensure adequate intake.
Supplementation may be a consideration, but it should be approached with caution as there is no official Recommended Dietary Allowance (RDA). Health organizations have established a Tolerable Upper Intake Level (UL) of 20 mg per day, as doses above this may cause toxicity. Symptoms of excessive intake include nausea, vomiting, and weakness. Due to these risks, consult a healthcare professional before beginning a boron supplement to determine if it is necessary and receive a safe dosage recommendation.