MineralsModerate

Boron

Also known as Boron citrate, Boron glycinate, Calcium fructoborate

Boron is a trace mineral that influences how the body handles calcium, magnesium, and vitamin D, and it affects steroid hormones such as testosterone and estrogen. Most people get small amounts from fruits, vegetables, and nuts. Supplemental boron is studied for bone health, hormone balance, and inflammation, usually at low doses of a few milligrams per day.

Bone health Hormones Mineral balance

By the Vital Matrix Editorial TeamReviewed by the Vital Matrix Research TeamLast updated June 26, 2026

Benefits

Supports bone and mineral metabolism

Moderate

Boron reduces urinary loss of calcium and magnesium and supports the activity of vitamin D, which together aid bone mineralization.

Influences steroid hormones

Preliminary

Short studies show boron can raise free testosterone and shift estrogen levels, alongside reductions in inflammatory markers.

May reduce inflammation

Preliminary

Higher boron intake is linked with lower inflammatory markers such as CRP and may ease osteoarthritis symptoms in some populations.

Pros & cons

Pros

Active at very low, inexpensive doses
Supports calcium, magnesium, and vitamin D status together
Emerging evidence for hormones and inflammation
Well tolerated within recommended limits

Cons

Human evidence is still limited and often short-term
Easy to exceed safe intake with high-dose products
Benefits tend to be subtle rather than dramatic

Side effects

Generally well tolerated

Boron causes few or no side effects at typical supplemental doses of 3 to 10 mg per day.

Mild

Toxicity at very high doses

Doses far above supplement levels can cause nausea, vomiting, and other signs of toxicity, so stay within the upper limit.

Moderate

How to take it

Typical dose

3–10 mg per day; 3 mg is the most commonly studied dose

Timing

With food, at any time of day

Common forms

Boron citrateBoron glycinateCalcium fructoborateSodium borate

Tip: The tolerable upper intake level for adults is about 20 mg per day, and there is no need to approach it. Calcium fructoborate is a naturally occurring form used in some joint studies.

What the research says

Boron and mineral metabolism

Moderate

Boron supplementation reduces urinary calcium and magnesium loss and supports vitamin D status.

Controlled studies · 2015View research

Boron and hormones

Preliminary

Short human trials report increases in free testosterone and changes in estrogen and inflammatory markers with daily boron.

Human trials · 2015View research

How it connects

Relationships between Boron and other supplements in the matrix.

Synergy

Vitamin D3

Boron helps extend the half-life and activity of vitamin D, so the two support bone and mineral metabolism together.

Compare the pairing

Synergy

Magnesium

Boron reduces urinary magnesium loss and supports magnesium status, complementing magnesium supplementation.

Compare the pairing

Cofactor

Calcium

Boron influences how the body retains and uses calcium, supporting bone mineralization.

Compare the pairing

Synergy

Vitamin K2

Boron and vitamin K2 both help direct calcium into bone for healthy mineralization.

Compare the pairing

See it on the matrix

Frequently asked questions

What is Boron used for?

Boron is most commonly used for bone health, hormones, and mineral balance. Boron reduces urinary loss of calcium and magnesium and supports the activity of vitamin D, which together aid bone mineralization.

How much Boron should I take?

A typical dose is 3–10 mg per day; 3 mg is the most commonly studied dose. The tolerable upper intake level for adults is about 20 mg per day, and there is no need to approach it. Calcium fructoborate is a naturally occurring form used in some joint studies. Start at the lower end and confirm the right dose for you with a healthcare professional.

When is the best time to take Boron?

Recommended timing: With food, at any time of day.

What are the side effects of Boron?

Reported side effects include generally well tolerated and toxicity at very high doses. Boron causes few or no side effects at typical supplemental doses of 3 to 10 mg per day.

Who should be careful with Boron?

Keep total intake well below the 20 mg per day upper limit. Speak with a healthcare professional if any of these apply to you.

Important cautions

Keep total intake well below the 20 mg per day upper limit.
Boron can mildly affect estrogen and testosterone, so those with hormone-sensitive conditions or on hormone therapy should consult a clinician.
Not recommended in pregnancy above normal dietary amounts.