Boron description
Boron is a chemical element that occurs naturally in the environment and combines with other elements to form borates.
While it is known that plants need boron for normal growth and development, it is not yet known whether the same is true for humans.
In fact, little is known about the role of this trace element in human physiology.
For this reason, it is still not considered by some to be an essential nutrient and no recommended dietary intake has been established.
It is thought to play a role in reproduction, growth, cognitive functions and various physiological processes through its activity in cell membranes.
It is also thought to be involved in bone development by helping with the metabolism of calcium, magnesium and vitamin D.
Boron dosage
There are not enough data to suggest a dosage.
To prevent osteoporosis, some authors recommend a daily intake of 3 to 6 mg of boron, preferably in the form of food (nuts, legumes, dried fruit, fruit and vegetables).
Food sources
It is mainly found in leafy vegetables (cabbage, lettuce, leek, celery, etc.), fruits (except citrus fruits), legumes and nuts.
Some of the richest foods are
- Avocado
- Peanuts
- Prunes
- Grapes
- Chocolate powder
- Wine
Deficiency
As boron is not considered an essential nutrient, there is no deficiency.
However, epidemiological studies indicate that in areas where boron intake is 1 mg or less per day, the incidence of arthritis problems is significantly higher than in areas where daily intake is between 3 mg and 10 mg per day.
It has also been found that people with arthritis have lower boron levels than people without the disease.
Precautionary measures
Side effects
Boron is not toxic in adults at doses of up to 20 mg per day.
Massive doses (more than 1000 mg per day) can upset the digestive system, cause skin irritation and hair loss.
Maximum tolerated boron intake
- From 1 to 3 years 3 mg
- From 4 years to 8 years 6 mg
- From 9 to 13 years 11 mg
- From 14 to 18 years 17 mg
- Over 19 years old: 20mg
Interactions
With plants or supplements: none known.
With medicines: Theoretically, boron supplementation could enhance the effects of hormone replacement therapy.