e Diet 101

Boron is a trace element that influences calcium and magnesium metabolism. Although no recommended dietary allowance (RDA) has been established for boron, the average daily intake is highly variable, having been estimated at between 0.5 and 7 mg per day. Boron is found in most tissues, but is concentrated in the bone, spleen, and thyroid indicating boron’s functions in bone metabolism and suggesting a potential role for boron in hormone metabolism. Boron is found in relatively high levels in foods of plant origin, such as dried fruits, nuts, dark green leafy vegetables, applesauce, grape juice, and cooked dried beans and peas. Meat and fish are poor dietary sources of boron.

Boron Claims
• Increases muscle mass/strength
• Maintains bone density/improves calcium absorption

Boron Theory
Low boron diets have been associated with reduced testosterone levels, and boron supplements have been shown to increase serum levels of testosterone in postmenopausal women. This finding has spawned a number of boron supplements targeting athletes and bodybuilders and touting the benefits of boron for boosting testosterone levels, strength, and muscle mass.

Boron Scientific Support
The claims that boron boosts testosterone were based on a USDA study of boron deprived postmenopausal women in whom boron supplements increased testosterone levels. Serum testosterone levels in postmenopausal women, however, are more than ten times lower than those found in normal men and in strength athletes. No studies suggest that boron supplementation alone will augment testosterone production or promote muscle growth in healthy men. In fact, a number of studies have shown no effect of boron supplements on serum testosterone in either men or women consuming a typical diet. Studies among bodybuilders have yielded similar “noneffects” of boron supplements on measures of lean body mass, body fat, and strength.

In one study of boron supplementation in nineteen male bodybuilders (ages twenty to twenty seven years), ten subjects received 2.5 mg of boron per day for seven weeks (nine received a placebo). Although blood levels of boron were significantly elevated in the supplement group, boron supplementation had no significant effects on testosterone levels, lean body mass, or muscle strength.
In another study of boron supplementation in twelve postmenopausal women (ages forty eight to eighty two years) consuming a low boron diet (0.25 mg per day), the addition of a 3 mg per day boron supplement was shown to reduce the urinary excretion of calcium and magnesium (a possible bone health benefit) and to increase blood levels of estrogen (17 betaestradiol) and testosterone. Another study also looked at the benefits of boron supplements (3 mg per day for three weeks) on bone health finding no effect on urinary markers of bone breakdown (pyridinium cross links), but an increase in calcium absorption.

Boron Safety
Boron consumption of 1 to 10 mg per day is considered safe, but caution is warranted at higher intake levels, as consumption of 50 mg or more has been linked to toxicity, loss of appetite, nausea, vomiting, skin rashes, lethargy, and diarrhea.

Boron Value
As part of a balanced multivitamin/mineral supplement, boron may have beneficial effects on maintaining adequate calcium and magnesium metabolism for optimal bone health. Athletes looking to boron supplements to increase serum testosterone levels and improve muscle mass and strength should look elsewhere.

Boron Dosage
Daily needs for boron probably fall somewhere around 1 mg which is about the amount found in the following foods:
• 1.5 oz of raisins or prunes
• 2 oz of almonds or peanuts
• 4 oz of red wine

 

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