| What are the benefits? | | Boron is needed in trace amounts to help the body use calcium, phosphorus and magnesium. It is therefore important to help maintain strong bones and teeth. Boron may also help maintain brain function and mental alertness. | | What are the natural food sources? | | Fruit, vegetables and nuts are the richest sources of boron. Other food sources include apples, peaches, apricots, carrots, leafy vegetables, peas, nuts, grapes, plums, grains, avocado, red kidney beans, chickpeas, and peanut butter. | | How much do you need? | | The recommended daily allowance for boron is not defined, but most adults consume around 2 mg per day. | | Are you likely to be deficient? | | Boron deficiency is unknown, but people who eat very few fruits and vegetables are likely to consume less than optimal amounts of boron. Boron deficiency accentuates vitamin D deficiency and seems to affect calcium and magnesium metabolism, along with the composition, structure and strength of bone. Due to its effects on calcium and magnesium metabolism, boron deficiency may also contribute to the formation of kidney stones. A lack of boron appears to decrease mental alertness. | | Are you taking too much? | | Toxic effects of boron are visible at intakes of about 100 mg daily. | | Are there any interactions? | | None known. |
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