100 1 25 25 bodybuilding.com
Bodybuilding.com Information Motivation Supplementation
in:
Boron

Boron.

Clayton South, SPN (ISSA), is a recognized expert in the bodybuilding / fitness industry with over 150 bodybuilding, fitness and nutrition publications to his credit.

By: Clayton South

1. What is it and where does it come from?

Boron is required by your body in trace amounts for proper metabolism of calcium, magnesium, and phosphorus. Boron helps brain function, healthy bones, and can increase alertness.

Boron supplements are especially good for older people. Boron is known to help support proper bone growth. Boron is also useful for people who want to build muscle.

2. What does it do and what scientific studies give evidence to support this?

As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.

It's found in raisins, prunes, and nuts are generally excellent sources of boron. Fruit (other than citrus), vegetables, and legumes also typically contain significant amounts. Actual amounts vary widely, depending upon boron levels in soil where the food is grown.

3. Who needs it and what are some symptoms of deficiency?

Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms. Although chronic exposures can cause related problems, the small (usually 1?3 mg per day) amounts found in supplements have not been linked with toxicity in most reports. Nonetheless, in one double-blind trial using 2.5 mg of boron per day for two months, hot flashes and night sweats worsened in 21 of 43 women, though the same symptoms improved in 10 others. Women whose have hot flashes or night sweats have been diagnosed as menopausal symptoms and who supplement with boron should consider discontinuing use of boron-containing supplements to see if the severity of their symptoms is reduced.

One study found that 3 mg per day resulted in increased estrogen and testosterone levels. Increased estrogen has also been reported in several women taking 2.5 mg per day. The increase in estrogen is of concern because it could theoretically increase the risk of several cancers. Although no increased risk of cancer has been reported in areas of the world where boron intake is high, some doctors recommend that supplemental boron intake be limited to a maximum of 1 mg per day.

The relationship between boron and other minerals is complex and remains poorly understood. Boron may conserve the body?s use of calcium, magnesium, and vitamin D. In one study, the ability of boron to reduce urinary loss of calcium disappeared when subjects were also given magnesium. Therefore, boron may provide no special benefit in maintaining bone mass in the presence of adequate amounts of dietary magnesium.

4. How much should be taken? Are there any side effects??

A leading boron expert has suggested 1-3 mg per day of boron is a reasonable amount to consume. People who eat adequate amounts of produce, nuts, and legumes are likely already eating two to six times this amount. Therefore, whether the average person would benefit by supplementing with this mineral remains unclear.

As boron is not yet considered an essential nutrient for humans, it is not clear whether deficiencies occur. However, diets that are low in fruit, vegetables, legumes, and nuts provide less boron than diets that contain more of these foods.

Clayton's Health Facts: Boron.
csouthca@gmail.com

Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review

Back To Clayton South's Main Page

Back To The Articles Main Page.

Related Articles
Arnold Schwarzenegger Blueprint Trainer: Mass Supplementation Overview
Soda For Sprints: Sodium Bicarb As A Supplement
Grounds For Debate: The Truths About Coffee



RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
N/A

Out of 10

0 Ratings

0

Comments

Showing 0 - 0 of 0 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Showing 0 - 0 of 0 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com