Is it necessary to supplement boron? Your guide to dietary intake and health

October 26, 2025 •

4 min read

According to the National Institutes of Health, boron is not yet classified as an essential nutrient for humans because a clear biological function has not been identified. The average person gets enough of this trace mineral through a balanced diet, so the question of whether it is necessary to supplement boron is a common one. This guide explores the facts to help you decide.

Quick Summary

This article discusses the necessity of boron supplementation. It explains boron's role in the body, its abundant food sources, and why a supplement is not required for most individuals who maintain a healthy diet.

Key Points

Not an Essential Nutrient: The National Institutes of Health states that boron is not yet considered an essential human nutrient due to a lack of definitive research on its biological function.
Diet is Sufficient: Most healthy adults can meet their boron needs through a diet rich in fruits, vegetables, nuts, and legumes.
Potential Health Benefits: Boron is linked to bone health, hormone regulation, and anti-inflammatory effects, though the evidence is often preliminary or requires more research.
Risk of Excess Intake: High-dose supplementation can lead to boron toxicity, with side effects including nausea, vomiting, and headaches. The Tolerable Upper Intake Level for adults is 20 mg/day.
Consult a Professional: It is advisable to consult a healthcare provider before starting boron supplementation, especially if you have an estrogen-sensitive condition, kidney issues, or are pregnant.
Food Sources are Safer: Opting for food sources of boron over supplements is safer, as it naturally regulates intake and avoids the risks associated with excessive doses.

What is Boron and Why is it Important?

Boron is a trace mineral naturally found in many foods, as well as in the soil and water where they are grown. While its exact biological function in humans is still under investigation, research suggests it plays several important roles in the body. These include influencing calcium and magnesium metabolism, supporting bone formation, affecting steroid hormones, and impacting brain function. Some studies have also explored boron's potential anti-inflammatory properties and its effect on antioxidant defenses.

Potential Health Benefits of Boron

Although more research is needed, some potential health benefits of boron have been observed in studies, though many are considered limited or preliminary.

Bone Health: Boron plays a role in the metabolism of minerals like calcium, magnesium, and vitamin D, all of which are crucial for strong bones. Some small studies have shown that boron supplementation can reduce urinary calcium excretion and increase serum levels of certain hormones related to bone health, especially in postmenopausal women.
Hormone Regulation: Boron has been shown to influence levels of sex steroid hormones, including estrogen and testosterone. In men, some studies suggest that boron supplementation may increase free testosterone levels, while in postmenopausal women, it may increase estradiol. This effect on hormones contributes to its potential role in bone health.
Anti-inflammatory Effects: Evidence from animal studies and a few small human trials suggests that boron, particularly in the form of calcium fructoborate, may have anti-inflammatory properties. It has been explored as a potential aid for individuals with osteoarthritis, with some studies showing reduced joint discomfort.
Brain Function: Early research from the 1990s indicated that boron might play a role in brain function and cognitive performance, particularly in relation to memory and motor skills. However, recent human trials on this topic are limited.

Getting Boron from Your Diet

For the vast majority of people, dietary intake from food and water is sufficient to meet their boron needs. Boron is widely available in plant-based foods, and its concentration in fruits and vegetables can vary depending on the soil content where they were grown. A typical adult's dietary intake is estimated to be between 1 and 3 mg per day.

Here are some of the best dietary sources of boron:

Fruits: Prune juice, raisins, apples, pears, peaches, avocados, and grapes.
Legumes: Peanuts, dried beans, and lentils.
Nuts: Almonds, hazelnuts, and pecans.
Vegetables: Potatoes, leafy greens like kale and spinach, carrots, and broccoli.
Beverages: Coffee, wine, and cider.

Food vs. Supplements: A Comparison


Feature	Boron from Food	Boron from Supplements
Sourcing	Natural and abundant in a variety of plant-based foods and drinking water.	Available in different forms (e.g., boron citrate, calcium fructoborate) in pills or capsules.
Absorption	Generally well-absorbed by the body (85–90%).	Efficacy can depend on the specific form of boron in the supplement.
Necessity	Sufficient for most healthy individuals who eat a varied diet rich in fruits, vegetables, and nuts.	Typically unnecessary unless recommended by a healthcare professional for a specific health concern.
Risk of Excess	Low risk of toxicity from food and water alone. The body excretes excess amounts.	Increased risk of exceeding the Tolerable Upper Intake Level (UL), potentially leading to adverse effects.
Regulation	Not regulated by agencies like the FDA in the same way as prescription drugs.	Quality can vary between products and manufacturers.

When Might Supplementation Be Considered?

While most people do not require boron supplements, there are specific circumstances where they might be considered, always in consultation with a healthcare provider:

Targeted Therapy: In regions with low soil boron content, dietary intake might be lower. Supplementation could be an option, but its need is best determined by a professional.
Osteoarthritis: For individuals with this condition, some preliminary research suggests supplementation may help with joint discomfort and inflammation.
Hormonal Support: In specific cases, particularly for postmenopausal women or men with low testosterone, boron might be used to influence hormone levels, though this requires careful consideration due to the risk of impacting estrogen levels.

Risks of Excessive Boron Intake

It is important to be aware of the risks associated with high boron intake, primarily from supplements rather than food. For adults, the Tolerable Upper Intake Level (UL) is set at 20 mg per day. Exceeding this level can lead to boron toxicity, with symptoms including:

Nausea and vomiting
Diarrhea
Headaches
Skin rashes and flushing
Restlessness and fatigue

In rare and severe cases, such as accidental ingestion of household products containing boric acid, toxicity can lead to more serious issues, including kidney damage or convulsions.

Conclusion: Making an Informed Decision

Ultimately, for most healthy individuals, dietary boron intake from a balanced diet is sufficient, and supplementation is not necessary. The evidence supporting many of the health claims for boron is still limited or inconclusive. A focus on a nutrient-dense diet rich in fruits, vegetables, and nuts provides not only boron but a wide array of other essential vitamins and minerals that work synergistically for optimal health. If you have concerns about your boron levels or are considering a supplement for a specific condition like osteoarthritis, it is crucial to consult with a healthcare professional to assess your individual needs and risks. The National Institutes of Health (NIH) Office of Dietary Supplements provides reliable information on micronutrients and supplements for further research.

Frequently Asked Questions

There is no official Recommended Dietary Allowance (RDA) for boron due to insufficient scientific evidence. However, the World Health Organization suggests a safe intake range of 1–13 mg per day for adults, while the Tolerable Upper Intake Level is set at 20 mg daily.

Yes, it is highly likely that you can get enough boron from your diet alone. A varied diet that includes plenty of fruits, vegetables, and nuts is rich in this trace mineral, and the body effectively absorbs it from these sources.

In humans, a firm deficiency syndrome for boron has not been established. Some limited data suggests that low intake might negatively affect brain function and bone mineral density, but more research is needed.

Individuals with kidney disease, estrogen-sensitive conditions (like certain cancers), or those who are pregnant should be cautious or avoid boron supplementation unless explicitly advised by a doctor, due to potential adverse effects and hormonal interactions.

No, boric acid is a compound that can be toxic when ingested, and it should not be confused with the trace amounts of boron found naturally in food. Dietary boron is absorbed and processed differently by the body.

While boron is not known to have specific drug interactions, it can affect hormone levels. It is important to discuss all supplements with a healthcare provider, especially if you are on hormone-altering medications.

Since there are no established deficiency signs in humans, there is no reliable way to know if you are getting enough boron without a professional assessment. The most prudent approach is to ensure a healthy, varied diet.