Boron, a trace element found in various foods and available as a dietary supplement, has garnered attention for its potential health benefits. While primarily recognized for its role in plant growth and pollination, emerging research suggests that boron may also influence various physiological processes in humans. This article delves into the potential benefits of boron, particularly its role in weight loss, its impact on bone health, and other potential health implications.
What is Boron?
Boron is a mineral and trace element present in many plant foods. It's also available as a dietary supplement. Plants require boron for growth and pollination. While not deemed essential for human health by some experts, boron appears favorable not only for plant cells but also for most animal and human cells.
Potential Health Benefits of Boron
Boron has been linked to several potential health benefits, including:
- Bone development and maintenance
- Cognitive function
- Steroid hormone regulation
- Immune response
- Anti-inflammatory and antioxidant effects
Boron and Weight Loss: Exploring the Connection
Obesity is a complicated multifactorial disease in which genetic, metabolic and environmental factors are thought to play a major role in its development.
According to 2019 research, a boron-rich diet may result in lowering:
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- Cholesterol
- Body weight
- Body fat weight
- Body mass index (BMI)
Study participants increased their intake of boron through boron-rich foods, such as avocado, dried fruits, and nuts. Therefore, other factors may have also played a part in weight loss, such as an increase in fiber, potassium, iron, vitamin A, and vitamin E.
Ongoing Research: Boron Citrate and Obesity
The efficacy and safety of boron citrate (BC), a novel therapeutic approach, in patients with obesity are not fully known. A double-blind, placebo-controlled, randomised clinical trial involving 60 eligible obese participants aged 18-60 years is underway. Participants will randomly be allocated to receive either BC capsules (containing 10 mg of boron) in the intervention group or placebo capsules (containing 10 mg of maltodextrin) in the placebo group for 12 weeks. Physical activity and dietary recommendations will be provided for both groups.
The primary outcomes of this study are changes in inflammatory factors (CRP, TNF-α, IL-10 and IL-6) and anthropometric indicators (weight, BMI, waist circumference (WC), hip circumference (HC), waist-to-hip ratio (WHR) and waist-to-height ratio (WHtR)). Cardiometabolic factors, inflammatory biomarkers, anthropometric measures, and body composition will be assessed at the baseline and end of the intervention.
This clinical trial will evaluate the effects of BC supplementation on cardiometabolic factors and inflammatory biomarkers, including tumour necrosis factor α (TNF-α), CRP, interleukin-6 (IL-6) and IL-10 levels, anthropometric measures and body composition in obese patients.
Given the role of BC in suppressing inflammation and inducing lipolysis, it is hypothesized that administration of BC may reduce body weight and inflammatory markers and improve cardiometabolic factors in obese patients.
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Boron's Potential Influence on Weight Loss Medications
Weight loss medications often target metabolic pathways, and boron may influence the effectiveness of these drugs due to its impact on metabolism. By supporting the regulation of hormones such as insulin, boron may help in maintaining stable blood sugar levels. Some research suggests that boron supplementation might improve the bioavailability of other nutrients.
Note: Although boron could theoretically support weight loss through these pathways, there is currently a lack of direct clinical evidence linking boron supplementation with significant weight loss outcomes.
Boron and Bone Health: A Closer Look
Boron may be beneficial for some females during menopause and postmenopause. However, there has been little recent research into its effects. Most females experience menopause between the ages of 45-55 years. During this time, periods stop, and estrogen levels decline, leading to a loss of bone density. Females may lose up to 10% of their bone mass in the 5 years following menopause. This can be a risk factor for osteoporosis.
The NIH reports that boron may play an important role in bone growth and formation. Still, research has shown no clear link between boron supplementation and an improvement in bone mineral density.
How Boron Affects Bone Density
In postmenopausal females, a low boron diet may:
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- Increase calcium and magnesium excretion in urine
- Reduce serum concentrations of estrogen
In both males and females, low boron intake may also reduce calcium and vitamin D levels and increase calcitonin and osteocalcin. Calcitonin is a hormone that helps regulate calcium and phosphate levels in the body. Osteocalcin is a protein found in bones and teeth.
These changes in the body may affect bone mineral density. According to a 2020 review, boron may have a positive role in calcium metabolism, which may help prevent bone loss and osteoporosis.
The review also noted that boron may increase serum levels of ergocalciferol, a form of vitamin D. This effect is similar to that of estrogen therapy. Other research shows that animals and humans who ate a diet with boron supplementation had improved bone density.
Food Sources of Boron
According to the NIH, plant foods such as fruit, tubers, and legumes, are highest in boron. In the United States, the most frequently consumed foods containing boron include:
- Coffee
- Milk
- Apples
- Beans
- Potatoes
The following table shows foods high in boron:
| Food | Amount of boron |
|---|---|
| 1 cup prune juice | 1.43 mg |
| ½ cup raw, cubed avocado | 1.07 mg |
| 1.5 ounces (oz) raisins | 0.95 mg |
| 1 medium peach | 0.80 mg |
| 1 cup grape juice | 0.76 mg |
| 1 medium apple | 0.66 mg |
| 1 ounce roasted, salted peanuts | 0.48 mg |
| ½ cup refried beans | 0.48 mg |
Boron amounts in foods vary depending on where they were grown and the levels of boron in the soil.
Boron Supplementation and Dosage
According to a 2020 review, supplementing with 3 mg of boron per day may help support bone health and help maintain or prevent loss of bone mineral density. Although there is no recommended daily intake of boron, the upper limit is 20 mg per day for adults aged 19 or over, including pregnant and lactating females.
According to the NIH, the amount of boron in dietary supplements varies between 0.15-6 mg. The NIH states that blood boron levels tend to remain constant even when a person greatly increases their dietary intake of boron. This suggests that the body has mechanisms for regulating the amount of boron in the blood and may eliminate excess boron in the urine.
Safety and Side Effects
When taken by mouth, boron is likely safe when used in doses that don't exceed 20 mg daily. Boron is possibly unsafe when taken in higher doses. Doses over 20 mg daily might cause male fertility problems. Large doses can also cause poisoning. Signs of poisoning include irritability, tremors, weakness, headaches, diarrhea, vomiting, and other symptoms.
When applied to the skin, sodium pentaborate pentahydrate gel, which contains boron, is likely safe when applied to the skin for up to 5 weeks. When applied into the vagina, boric acid, a common form of boron, is likely safe when used for up to 6 months. It can cause vaginal burning.
Special Precautions and Warnings
- Pregnancy and breast-feeding: Boron is likely safe when taken by mouth during pregnancy or breast-feeding. For those 19-50 years old, do not take more than 20 mg daily; for those 14-18 years old, do not take more than 17 mg daily. Taking boron by mouth in higher doses is possibly unsafe and has been linked to lower birth weights and birth defects. Applying boric acid into the vagina during the first 4 months of pregnancy has also been linked to birth defects.
- Children: Boron is likely safe when used appropriately. The amount that is safe depends on the child's age. Boron is possibly unsafe when taken by mouth in higher doses. Large quantities of boron can cause poisoning. Boric acid powder, a common form of boron, is possibly unsafe when applied in large amounts to prevent diaper rash.
- Hormone-sensitive condition: Boron might act like estrogen. If you have any condition that might be made worse by estrogen, avoid supplemental boron or high amounts of boron from foods.
- Kidney disease: Do not take boron supplements if you have kidney problems. The kidneys have to work hard to flush out boron.
Boron Toxicity
Boron in certain forms can be dangerous. Cleaning products and pesticides containing boric acid or sodium borate can be harmful if someone accidentally consumes them. Very high doses of boron can be toxic, and doses of 15,000-20,000 mg can be fatal in adults.
Additional Potential Benefits
- Boron may have antioxidant effects.
- Boron seems to affect the way the body handles other minerals such as calcium, magnesium, and phosphorus. It also seems to increase estrogen levels post-menopause.
- Boric acid, a common form of boron, can kill yeast that cause vaginal infections. Applying boric acid inside the vagina can help treat yeast infections (candidiasis), including infections that do not seem to get better with other medications and treatments.