Preliminary research suggests that boron might affect bone and joint health, but very little is known regarding specifics. The most promising research with boron has linked supplementation to reduced loss of calcium in urine. This effect might help prevent osteoporosis , but decreased loss of calcium from boron supplementation occurs mostly when people are not getting enough magnesium in their diets. The ability to use energy and to think clearly may also depend somewhat on boron, but details are poorly understood. Raisins, prunes, and nuts are generally excellent sources of boron.
Actual amounts vary widely, depending upon boron levels in soil where the food is grown.
A leading boron expert has suggested 1 mg per day of boron is a reasonable amount to consume. 2 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 this mineral remains unclear. Accidental acute exposure to high levels of boron can cause nausea, vomiting, abdominal pain, rash, convulsions, and other symptoms. 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.