When should boron be taken, in the morning or in the evening?

Boron belongs to trace elements (microelements), but it is quite widespread in the natural world. It is found primarily in soil, where it slowly forms as a result of the natural weathering of rocks containing borates. Together with water, it penetrates plants and thus also the food consumed by humans. Although its functions in the body and the effects of deficiencies are not as well described as in the case of other microelements (e.g. iodine, selenium), it is worth knowing the optimal ways to consume it.

1. Occurrence of boron
2. Where is it most abundant?
3. Functions of boron
4. Boron for bones and hormones
5. Dietary supplementation with boron
6. Standard doses

Occurrence of boron

Boron enters the human body primarily through diet, rather than through active accumulation mechanisms. Once ingested, it is absorbed quite easily and circulates in the form of simple water-soluble compounds. Most of it ends up in bones and tissues with high metabolic activity. However, its distribution is not as precisely regulated as in the case of minerals with well-known functions. Boron is excreted mainly in urine, which means that its level in the body remains relatively stable and depends on current intake.

Where is it most abundant?

The highest concentrations of boron are found in fruits, especially apples, pears, grapes, dates and plums, as well as in nuts, legumes and leafy vegetables. Its levels in food products depend on soil fertility, which is why different regions of the world may vary significantly in this respect.

Functions of boron

Boron is described as an element whose action in the body does not consist of one distinct function, but rather the delicate modulation of several related processes. Some of its health-promoting properties are related to its antioxidant and anti-inflammatory activity, which is important in numerous lifestyle diseases and in protecting cells from damage.

"Boron affects bone strength by increasing the absorption of calcium and magnesium in the bones. It enhances the effect of vitamin D3. Boron can be found in prunes or as a separate dietary supplement." Tomasz Maciołek - Physiotherapist

Boron for bones and hormones

Studies on bone metabolism have shown that boron can support the utilisation of calcium and magnesium and the action of vitamin D, which forms the basis for maintaining a stable bone structure, while also influencing steroid hormones (i.e. sex hormones, mainly oestrogen and testosterone).

When analysing the effect of boron on hormones, it has been suggested that in people with deficiencies, it may affect the concentration of sex hormones in the bloodstream, which in turn may translate into daily well-being and cognitive functions. This element also affects the nervous system by interacting with the endocrine system. Its deficiency has been linked to slower reactions and less precise coordination.

Maximum daily intake levels of boron

According to the European EFSA and the American US Institute of Medicine (there are no clear recommendations for daily intake)

Dietary supplementation with boron

Dietary supplements use boron in bound form, e.g. boron glycinate (combined with the smallest amino acid, glycine) or boron citrate (combined with citric acid), because these forms dissolve well in water and facilitate stable absorption. Simpler forms, such as sodium borate or boric acid, are equally common and are also effectively absorbed at low doses typical for supplementation. In practice, the differences between the forms are not as significant as in the case of iron or magnesium, because boron is relatively easily absorbed regardless of the carrier.

Standard doses

Standard doses of boron are usually in the range of 1-3 mg per day, which corresponds to the upper intake level of diets high in plant products, and higher doses, such as 6-10 mg, appear mainly in scientific studies and short-term protocols in which the condition of participants is closely monitored.

This dosage is often combined with other ingredients that support boron-related metabolic processes. Therefore, supplementation with this microelement is combined with preparations containing vitamin D, calcium and magnesium in the context of improving and maintaining bone health. Furthermore, boron can also be combined with omega-3 fatty acids (eicosapentaenoic acid EPA and docosahexaenoic acid DHA), curcumin (from turmeric) or polyphenols (e.g. resveratrol from grapes) when the emphasis is on anti-inflammatory properties.

Sources:

• Nielsen, F. H., & Eckhert, C. D. (2020). Boron. Advances in nutrition (Bethesda, Md.), 11(2), 461–462. https://doi.org/10.1093/advances/nmz110
• Rondanelli, M., Faliva, M. A., Peroni, G., Infantino, V., Gasparri, C., Iannello, G., Perna, S., Riva, A., Petrangolini, G., & Tartara, A. (2020). Pivotal role of boron supplementation on bone health: A narrative review. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 62, 126577. https://doi.org/10.1016/j.jtemb.2020.126577
• Nielsen F. H. (2014). Update on human health effects of boron. Journal of trace elements in medicine and biology : organ of the Society for Minerals and Trace Elements (GMS), 28(4), 383–387. https://doi.org/10.1016/j.jtemb.2014.06.023