Traditionally Western Medicine has identified a handful of major minerals that the human body requires: calcium, phosphorus, potassium, sodium, and magnesium. All of the remaining elements in the human body are called "trace elements" or "trace minerals". Thanks to new technology and new research methods, science is beginning to uncover the importance of these "trace minerals". One trace mineral I often recommend is called boron. Nothing is boring about boron!
Boron affects the body the same way other vital minerals do we just don't know as much about it. Boron plays an important role in helping your body absorb magnesium. Magnesium is a vital mineral. Fortunately, these two minerals work hand-in-hand to keep you feeling your best. Boron also impacts how your body uses calcium and phosphorous. Of all the functions boron has in your body, it is most well known for providing aid to joints and bones. Boron induces the mineralization activity of what’s called osteoblasts. Osteoblasts are a type of cell that creates crucial new material to rebuild bones. Boron activates these cells by regulating gene expression. This is only the beginning – there are many other surprising health benefits of boron.
A controlled dietary study was done to determine whether boron is an essential nutrient for humans. Although more testing needs to be done, the study showed promising results. The men and women involved in the study were given boron at various mg dosages (ranging from 0.25mg to 3.25mg). After 63 days brain function in the individuals who consumed 3.25mg had significantly improved! The study suggests that boron is important for both mineral metabolism and membrane function. Boron has proven to boost overall cognitive performance. It helps improve manual dexterity, eye-hand coordination, and short and long term memory. With results like that, it’s easy to see why many doctors and scientists have decided that boron is an essential nutrient for humans.
Are there negative side effects? Only if you take way too much. If you take way too much Boron your body can react with skin inflammation and peeling, irritability, tremors, convulsions, weakness, headaches, depression, diarrhea, and vomiting. Studies suggest that you can take up to 20mg daily without any harmful side effects. However, to reap the benefits of Boron you do not need to get close to 20mg daily.
How can you get more Boron in your diet?
Some of the top nutrient-dense boron rich food sources are raisins, hazelnuts, apricots, Brazil nuts, peanut butter, red kidney beans, dates, raw cashews, red grapes, honey, avacado, prunes, broccoli, apricots, onions, oranges, and everyone's favorite Cabernet wine! If you use this full variety of boron dense foods, you will achieve the best results.
How much Boron should you take daily?
Currently, no solid dietary recommendation has been established but we do know that more than 3mg per day is needed to guarantee health benefits. A combination of foods listed above plus a dietary supplement should help you get enough Boron. If you look at the list above you may notice a lot of sugar-filled fruits and veggies. That's why a dietary supplement is a huge help!
Because of all of this new exciting info about Boron, I loaded my Multi-Nutrients supplement with 250mcg of Boron per serving. That is a very safe and effective amount of Boron when used in combination with Boron rich foods.
Remember, this is only meant to be a supplement. Meaning you shouldn't try to get all of your boron from a pill. A combination of this supplement with a healthy diet full of boron will give you the benefits of boron! Build strong bones, reduce osteoarthritis, build muscles, increase testosterone levels, and improve thinking skills and coordination.
Dr. Christina Fick (DAOM) is the leader in
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