💊 What it does
Boron is an ultra-trace mineral that has emerged as important for bone health, joint health, and hormone metabolism. It supports the conversion of vitamin D to its active form, enhances magnesium retention, and modulates sex hormone levels (testosterone and oestrogen). Evidence supports benefits for osteoarthritis, bone density, and cognitive function. It is one of the less well-known micronutrients but increasingly recognised as important.
👤 Who needs it
People with osteoporosis or osteoarthritis. Post-menopausal women — boron supports oestrogen metabolism and bone density. Those supplementing vitamin D (boron enhances D activation). Older adults seeking joint and cognitive support.
🥦 Food sources first
Good dietary sources: prunes (one of the richest sources), raisins, avocado, almonds, peanuts, hazelnuts, dried apricots, red wine, chickpeas, lentils, apples, pears, broccoli. A diet rich in fruits, vegetables, nuts, and legumes provides reasonable boron intake.
🗓 When to supplement
For bone and joint health support, particularly in post-menopausal women. As part of a vitamin D and magnesium protocol. When dietary fruit and vegetable intake is low.
🏷 Best form to look for
Calcium fructoborate is the best-studied form — naturally occurring in plant foods. Sodium borate is also used. 3 mg is the standard supplemental dose.
⏰ When to take it
Can be taken at any time with or without food.