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Boron (as Boron Glycinate)

Also known as: Boron, Boron Citrate, Boron Glycinate

Overview

Boron is a trace mineral essential for various biological processes, including bone health and hormone regulation. Boron glycinate is a form of boron chelated with glycine, an amino acid, to enhance its bioavailability. It is naturally found in foods like fruits, vegetables, and nuts. As a supplement, boron glycinate is primarily used to support bone mineral density, reduce inflammation, and potentially alleviate arthritis symptoms. Research suggests that boron influences calcium metabolism, vitamin D regulation, and sex steroid hormone balance. While studies show promising results, more systematic reviews and meta-analyses are needed to fully understand its effects. The quality of available evidence is variable, with some high-quality studies but a need for more comprehensive research. Boron glycinate is generally considered safe at recommended doses, making it a popular choice for those seeking to improve bone health and overall well-being.

Benefits

Boron supplementation has demonstrated improvements in bone mineral density and reductions in inflammatory markers such as TNF-α and IL-6. Studies suggest that postmenopausal women may particularly benefit from boron's positive effects on bone health and hormone regulation. Boron may also alleviate symptoms of arthritis and support hormone balance. Research indicates significant improvements in bone health markers with boron supplementation, though precise effect sizes require further investigation. Benefits may be observed within weeks to months of consistent supplementation. However, it is important to note that while boron shows promise, more extensive research is needed to solidify these findings and determine optimal dosages for various conditions.

How it works

Boron influences calcium metabolism, vitamin D regulation, and sex steroid hormone balance. It affects bone health by influencing osteocalcin levels and bone turnover markers. Boron interacts with enzymes involved in steroid hormone synthesis, impacting hormone regulation. Chelation with glycine enhances the absorption of boron compared to other forms, improving its bioavailability. Boron's mechanism of action involves multiple biological pathways, contributing to its potential benefits for bone health, inflammation, and hormone balance. Further research is needed to fully elucidate all the molecular targets and interactions of boron within the body.

Side effects

Boron glycinate is generally considered safe at recommended doses. Common side effects are not typically reported at typical dosages. Uncommon side effects, occurring in 1-5% of users, may include mild gastrointestinal upset. Rare side effects, affecting less than 1% of users, may include nausea, vomiting, or diarrhea, particularly at high doses. Potential drug interactions exist with hormone therapies, and high doses should be avoided during pregnancy and lactation due to limited safety data. Caution is advised for individuals with kidney issues. It is important to adhere to recommended dosages and consult with a healthcare professional before starting boron supplementation, especially if you have pre-existing health conditions or are taking other medications.

Dosage

The minimum effective dose of boron for bone health benefits is typically around 3 mg per day. Optimal dosage ranges are generally between 3-10 mg per day. The maximum safe dose is considered to be up to 20 mg per day, although higher doses may increase the risk of side effects. Boron glycinate is best taken with meals to enhance absorption. Boron glycinate may offer better bioavailability compared to other forms of boron. Chelation with amino acids like glycine enhances absorption. It is important to stay within recommended dosage guidelines and consult with a healthcare professional to determine the appropriate dosage for individual needs.

FAQs

Is boron glycinate safe to take with other medications?

Boron is generally safe but should be used under medical supervision if combined with other medications, particularly hormone therapies, to avoid potential interactions.

Are high doses of boron glycinate recommended?

High doses of boron are not recommended without medical guidance due to the potential for increased side effects. Always adhere to recommended dosage guidelines.

When is the best time to take boron glycinate?

Boron glycinate is best taken with meals to minimize gastrointestinal upset and enhance absorption. Consistent timing can also help maintain steady levels in the body.

How long does it take to see results from boron glycinate supplementation?

Improvements in bone health and inflammation markers may be observed within weeks of consistent boron glycinate supplementation, but individual results may vary.

Is boron glycinate a complete solution for bone health?

Boron is not a cure-all for bone health; a balanced diet, regular exercise, and a healthy lifestyle are also crucial for maintaining strong and healthy bones.

Research Sources

https://bmjopen.bmj.com/content/13/12/e075941 – This randomized controlled trial investigated the effects of boron citrate on cardiometabolic factors and inflammatory biomarkers in 60 obese patients over 12 weeks. The study found that boron supplementation may have beneficial effects on these markers. However, the study is limited by its small sample size and the use of a single dose, making it difficult to generalize the findings.
https://air.unimi.it/retrieve/ec230269-9f1c-45a2-8c9a-7c2a73956765/Rondanelli%20M%20-%20J%20Trace%20Elem%20Med%20Biol%202020.pdf – This narrative review examined the effects of boron supplementation on bone health across 11 studies involving 594 subjects. The review concluded that boron positively affects bone health by regulating calcium and vitamin D metabolism. A limitation of this review is the lack of precise dosage recommendations, highlighting the need for more specific research in this area.
https://journals.sagepub.com/doi/10.1177/2156587211407638 – This review explored the potential benefits of boron in alleviating arthritis symptoms and supporting cancer prevention. The review included various studies, but noted that much of the evidence is based on animal studies, with limited human data available. The authors suggest that more human trials are needed to provide conclusive evidence regarding these potential benefits.
https://pubmed.ncbi.nlm.nih.gov/27908411/ – This study investigated the effect of boron supplementation on prostate-specific antigen (PSA) levels and prostate cancer risk. The results suggested that boron may have a role in reducing prostate cancer risk by influencing PSA levels. However, further research is needed to confirm these findings and determine the optimal dosage and duration of boron supplementation for prostate health.
https://www.mdpi.com/2072-6643/14/3/679 – This review discusses the role of boron in human health, focusing on its impact on bone metabolism, cognitive function, and immune response. The review highlights that boron influences various biological pathways, contributing to its potential benefits. The authors emphasize the need for more well-designed human studies to fully elucidate the mechanisms and clinical applications of boron.