Boron

This type of boron is easily absorbed and aids in the absorption of calcium, testosterone production, and optimal brain function.

Boron, a trace element, has a notable influence on the metabolism of nutrients crucial for maintaining strong bones and may contribute to hormone regulation. Recognized by nutrition experts as the "calcium helper," boron plays a crucial role in bone health by facilitating the absorption and utilization of calcium in the body.

Boron, a trace element impacting calcium and magnesium metabolism, lacks a recommended dietary allowance (RDA). Daily intake varies widely, estimated between 0.5 and 7 mg per day. Although present in most tissues, boron is concentrated in the bones, spleen, and thyroid, indicating its role in bone metabolism and suggesting potential involvement in hormone regulation. Plant-based foods like black beans, peaches, apricots, spinach, strawberries, apples, cantaloupe, and tomatoes contain relatively high levels of boron. As these may be insufficient in many diets, boron supplements can be beneficial. Notably, meat and fish are poor dietary sources of boron.

Claims of boron boosting testosterone are based on a USDA study involving boron-deprived postmenopausal women, where boron supplements increased testosterone levels. However, there's no evidence suggesting that boron supplementation alone enhances testosterone production or promotes muscle growth in healthy men. Numerous studies show no effect of boron supplements on serum testosterone in individuals with a typical diet. Low-boron diets have been linked to reduced testosterone levels, and while boron supplements increase testosterone in deficient postmenopausal women, these findings may not apply to athletes seeking muscle mass and strength benefits.

In a broader context, boron deficiency is associated with abnormal embryo development, decreased sperm count, ovarian deterioration, impaired reproductive function, decreased brain electrical activity, suboptimal mineral metabolism, reduced manual dexterity, and impaired hand-eye coordination. Boron supplementation, when deficient, increases steroid hormone levels (testosterone), enhances bone growth and strength, and augments estrogen function. Consequently, boron may contribute to preventing atherosclerosis, improving brain function, affecting thyroid hormone levels, alleviating postmenopausal bone loss due to vitamin D, magnesium, and potassium deficiency, playing a role in preventing osteoporosis, benefiting arthritis treatment, and preventing calcium loss in postmenopausal women.