Unlock the Power of Boron: Essential Benefits, Deficiency Signs & Top Carnivore Diet Sources!

Boron is a trace mineral found in fertile soil that is absorbed by plants. This makes whole foods such as broccoli, carrots, lettuce, and almonds rich sources of this micronutrient. Boron is involved in various biological processes, including those related to bone metabolism, hormone activity, and brain function. While it's most often found as a part of key biomolecules in fruits, beans, and other plant-based foods, and your body breaks down these biomolecules and uses the boron in many important processes, the question arises: Is boron necessary, especially for those adhering to a carnivore diet?

What is Boron?

Boron is a dark silver metalloid that, in the body, is most often found as a part of key biomolecules. This trace mineral plays a role in helping the body manage other minerals such as calcium, magnesium, and phosphorus. It may also help raise estrogen levels after menopause. While your body handles these functions naturally, boron supplementation might be recommended in specific cases, such as for those who have trouble absorbing calcium, but only with a doctor’s advice.

The generally accepted range for boron consumption is 1 to 13 milligrams daily, although there is no recommended daily amount. Boron supplementation is generally considered safe for adults in doses of up to 20 milligrams (mg) per day. To reduce the risk of unwanted side effects, it’s important to follow the instructions of the boron supplement you plan to use. Infants shouldn’t be given boron, except through breast milk, formula, or food, as there’s no safety data in children younger than one.

Benefits of Boron

Getting enough boron in your diet has been shown to help improve your metabolism, your bone health, and your hormone levels. Boron appears to help you form stronger, healthier bones. Getting at least one milligram of boron a day may help improve your body’s ability to make the compounds that put your cells together, including your bones. Boron seems to help your body absorb and use magnesium more effectively. Magnesium is critical to how your body metabolizes carbohydrates, to the point where magnesium deficiencies can make insulin resistance worse. As a result, getting enough boron can help boost your metabolism and improve your blood glucose levels. Boron may be important for maintaining the appropriate amounts of testosterone and estrogen response in the body. Getting enough boron helps keep these important signaling hormones balanced and may even reduce your risk of certain cancers.

Here are some of the potential benefits of boron:

Promotes Bone Health: Boron is believed to play a supportive role in bone metabolism and calcium utilization, both of which are important for maintaining skeletal functions. A study published in the Journal of Trace Elements in Medicine and Biology suggests that a low boron diet may be associated with changes in bone quality and growth, while adequate dietary boron intake appeared to support normal bone development. In addition, researchers observed that low boron status was associated with changes in bone structure, highlighting its potential importance for overall skeletal health.
Supports Hormone Balance: Data published in Environmental Health Perspectives found that adequate boron levels may be associated with balanced levels of estradiol and testosterone in postmenopausal women, which could support overall well-being during this stage of life. The authors also noted that boron may play a role in supporting calcium balance, which is an important consideration for postmenopausal women.
Enhances Vitamin D Absorption: Vitamin D is essential for strong bones and robust immune defenses as well as brain function and emotional health. A study published in Integrative Medicine suggests that boron promotes the bioavailability of vitamin D, allowing it to stay in the body for longer and enhancing its effectiveness.
Promotes Healthy Joints: Cartilage is a connective tissue that helps cushion joints and reduce friction between bones. Some studies have explored the potential role of boron in supporting joint health and mineral balance, particularly in relation to calcium within joint cartilage structures. A review published in Environmental Health Perspectives examined existing research on boron’s role in joint function and found that, “In conclusion, over 30 years of accumulating evidence indicates that boron is essential for healthy bones and joints.”
Promotes Brain Function: Some studies have explored the potential role of boron in mineral metabolism and cell membrane function, which are important for overall brain health. Research published in Environmental Health Perspectives found a potential association between low boron intake and changes in attention and memory. The study also reported that participants who received boron supplementation performed better in certain psychomotor skills and memory tasks.

Symptoms and Causes of Boron Deficiency

Symptoms of insufficient boron haven’t been well established. However, boron deficiency has been linked to abnormal bone growth and weakness. In addition, low boron intake may also negatively impact cognitive wellness and alertness, and trigger changes in vitamin D metabolism, which may lead to poor immunity, muscle discomfort, and low energy levels.

Boron deficiency in humans is linked to inadequate consumption of boron-containing whole foods. Even a plant-rich diet can lead to boron deficiency due to mineral-depleted soils. Boron is a trace mineral, and if it’s not in the soil, it can’t be absorbed by plants, increasing the risk of widespread deficiency. Organically grown produce may contain higher levels of certain nutrients than conventionally grown options, making it an excellent source of dietary boron. According to a study published in Alternative Medicine Review, organic foods have significantly higher levels of various nutrients and antioxidants, which are needed to maintain general health and well-being. Researchers also found that organic produce tends to have lower pesticide residue levels than conventionally grown produce. These residues have been linked to hormonal imbalances and other negative long-term health effects.

Risks of Boron Supplementation

The most common instances of boron toxicity were reported in children younger than six years old ingesting boron-containing cleaning substances, leading to vomiting, convulsions, and cardiovascular issues. Though boron toxicity in adults is rare, large doses can cause headaches, restlessness, and fatigue. High boron levels from supplementation have also been linked to nausea, rashes, gastrointestinal discomfort, and alopecia in extreme cases. Boron supplements may increase estrogen levels and aren’t recommended for those with hormone-related diseases, including breast, ovarian, and prostate cancer. To minimize the risk of adverse health effects, it’s vital to consult your healthcare provider before introducing new supplements into your routine. Too much boron can lead to unwanted side effects, including headaches, nausea, vomiting, and gastrointestinal discomfort. Those who have hormone-related conditions, such as breast, prostate, and ovarian cancer, should avoid boron supplements.

According to the National Institute of Health (NIH), it’s better not to take more than 20 mg of boron per day as it can cause nausea, vomiting, diarrhea, rashes, headaches, upper abdominal pain, and convulsions. Also, consuming very high amounts of boron can cause death in sensitive individuals, especially in children.

Food Sources of Boron

While you can get boron supplements, most people can get more than enough boron from their diet as long as they are eating fruits and vegetables. Boron can be found in a number of foods, but it’s most common in plants. Eating a diet rich in fruits and vegetables can help you get enough boron to experience the benefits it offers.

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These eight foods are some of the best sources of boron available:

Prune Juice: Prune juice is one of the easiest sources of boron available. One cup of prune juice offers as much as 1.43 milligrams of boron per serving. This is likely due to the condensed nature of the juice. A single serving of prune juice can therefore fulfill your daily requirement of boron easily.
Raw Avocado: Another high-boron food is raw avocado. In general, avocado is nutritionally dense. A half-cup serving of raw avocado contains as much as 1.07 milligrams of boron, which exceeds the recommended daily minimum.
Raisins: Grapes are generally high in boron. As they’re made from grapes, raisins are similarly high in boron, but you can get the same amount of the element in less volume. One and a half ounces of raisins can offer up to 0.95 milligrams of boron, almost meeting the recommended minimum intake for one day.
Peaches: If you’re looking for something a little bit sweeter, consider peaches. They are an excellent source of boron. A single medium-sized peach may contain as much as 0.80 milligrams of the element. Two peaches is more than enough to get your daily boron requirement.
Peanuts: Many nuts are rich in boron, but peanuts are particularly good. One ounce of peanuts contains about 0.48 milligrams of boron, almost half of what you should be getting from your diet daily. Peanut butter is similarly rich, with two tablespoons offering about 0.46 milligrams of boron.
Apples: Eating apples and drinking apple juice are great ways to maintain healthy levels of daily boron intake. A medium-sized apple has about 0.66 milligrams of boron, while a cup of apple juice has 0.45 milligrams. An apple a day may actually help you keep the doctor away.
Broccoli: You can get boron from your greens, as well. Boiled broccoli can offer up to 0.40 milligrams of boron per cup. Adding more broccoli to your diet is often a good choice, but its boron content may be a good additional reason to do so.
Coffee: While coffee isn’t particularly high in boron, it is a major source of the element for many people.

Here are some foods that are rich in boron and their boron content:

A raw avocado: 2.14 mg
One cup of prune juice: 1.43 mg
1.5 oz. raisins: 0.95 mg
A medium-sized peach: 0.8 mg
A medium-sized apple: 0.66 mg
1 oz.

Boron and the Carnivore Diet

Boron is a mineral mostly found in plant-based foods like avocado and apples and provides many benefits like bone health, but what if you’re on an animal-based diet like Carnivore? Do you need boron on a Carnivore Diet? Since the body does not naturally produce boron, if you want it, you should get it from plant-based foods.

Do You Need Boron on a Carnivore Diet?

Generally, you don’t need boron on a Carnivore Diet. The short answer is no since boron is not an essential mineral. Boron is known to help with bone health by helping the body use calcium and vitamin D. However, you can maintain calcium and vitamin D absorption on a Carnivore Diet with animal-based foods. On a Carnivore Diet, you can get most essential minerals from animal-based foods. For example, fatty fish, liver, and bone marrow are rich in vitamin D, calcium, and other crucial nutrients for bone health. Additionally, Carnivore Diet foods like organ meats and bone broth can provide enough magnesium, which is essential for metabolism. These animal-based sources offer sufficient magnesium to support your body’s metabolic processes, even without boron.

How to Source Boron on a Carnivore Diet?

Although the Carnivore Diet does not allow most sources of boron, there are still many ways to obtain it without using plant-based foods. If your body lacks boron and needs it, here’s how you should add it to your Carnivore Diet:

Boron Supplements: If you're concerned about getting enough boron, you can consider taking a boron supplement. These supplements are available in many forms, such as capsules or tablets, and can help you meet your boron needs without worrying about adding plant-based foods to your diet. However, it’s important to consult a doctor and get a prescription before starting any supplement to ensure its safety.
Bone Broth: Although it’s not a rich source of boron, bone broth contains small amounts. It’s also rich in other nutrients like collagen, calcium, and magnesium, which can support bone health and provide similar positive effects to bones as boron. Bone broth is rich in minerals and compounds that help improve bone structures and support overall health. Bone broth made from beef or lamb bones can provide nutrients that support bone health, hormone balance, and metabolism, just like boron.
Organ Meats: Organ meats like liver and kidney can offer small amounts of boron, along with a wide range of other essential nutrients, such as vitamins A, D, and K2, that help with overall health. Organ meats, such as liver and kidney, are packed with vitamins and minerals that are important for your body’s functions. Organ meats can provide nutrients that support bone health, hormone balance, and metabolism, just like boron.
Fatty Fish: Although fatty fish like salmon or sardines do not contain boron, they are rich in vitamin D and omega-3 fatty acids, which support bone health and hormone balance.

Alternative Approaches for Sourcing Boron on a Carnivore Diet

If you're following a Carnivore Diet or other animal-based, low-carb, ketogenic diets but are concerned about getting enough boron, here are two effective ways to follow:

Consuming Small Amounts of Plant-Based Foods: If you're not following the strict version of the Carnivore Diet, you can consume small amounts of plant-based foods high in boron, like avocados, nuts, or leafy greens such as spinach, kale, or lettuce. This approach is known as the Dirty Carnivore Diet, and it’s a good option for those who want to keep some plant foods in their diet. This way, you can get more boron, but consuming plant-based foods for boron also increases your carbohydrate intake, so if you’re on a low-carb diet, you should monitor your carb intake. However, it’s not recommended to stick with this method for a long time because it can reduce the effect of ketosis, especially on weight loss.
Finding Alternative Sources of Boron: Another option is to consume animal-based foods that offer similar advantages to boron.

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