Supplement
Boron
SaveA trace mineral involved in bone metabolism, steroid hormone modulation, and inflammatory marker reduction. Dietary intake is often suboptimal.
Quick verdict
An underappreciated trace mineral with legitimate roles in bone health and hormone metabolism. Low-cost and well-tolerated at recommended doses.
Evidence score
A rough internal score reflecting quantity, quality, and consistency of human evidence. Not a clinical recommendation.
What the research shows
Epidemiological data show populations with higher boron intake have lower arthritis rates. Small studies show increased free testosterone and reduced inflammatory markers (CRP, TNF-α) at 6–10 mg/day.
Benefits
- Supports bone mineral density
- May modestly increase free testosterone
- Reduces inflammatory markers in some studies
Dosage notes
3–10 mg/day. The UL is 20 mg/day. 3 mg is a reasonable starting dose.
Side effects
- GI upset at high doses
- Toxicity risk above 20 mg/day
Who should be cautious
Tolerable upper limit is 20 mg/day for adults. Toxic at very high doses (boron poisoning).
What this page cannot tell you
Testosterone changes are small and may reflect normalisation of deficiency rather than supraphysiological boosting. Most studies are small.
Leaderboard scores
- Recovery32
- Longevity30
- Muscle28
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