ING-104Ingredient Research Profile

Minerals

Boron

Also known as: Boron citrate · Calcium fructoborate · Boron glycinate

●●○Moderate Evidence

A trace mineral that reduces sex hormone binding globulin (SHBG), increasing free testosterone and oestradiol. Also enhances vitamin D and magnesium utilisation.

Effective Dose

3–10mg / day

per clinical evidence

Evidence Level

Moderate

Minerals

Mechanism

Steroid hormone modulation, vitamin D and magnesium metabolism

primary action

Best For

Testosterone support

Bone health, Arthritis, Cognitive function

This profile is for informational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications.

What Is Boron?

Boron is a trace mineral found in fruits, vegetables, and nuts. It is not classified as essential in the traditional sense (no clear deficiency syndrome) but plays important roles in steroid hormone metabolism, bone formation, and brain function. Its most commercially relevant effect is raising free testosterone by reducing SHBG.

How It Works: The Science

Boron inhibits the enzyme activities of sex hormone-binding globulin (SHBG) synthesis or function, increasing the free fraction of testosterone and oestradiol available to target tissues. It also enhances 25(OH)D conversion to the active 1,25(OH)₂D form, and reduces urinary magnesium excretion — making it synergistic with vitamin D and magnesium supplementation.

Primary Mechanism

Steroid hormone modulation, vitamin D and magnesium metabolism

Evidence-Based Benefits

Increases free testosterone and reduces SHBG

moderate

Naghii et al. (2011) — 10mg/day for 1 week significantly increased free T and reduced SHBG

Reduces inflammatory markers (CRP, TNF-α)

moderate

Same trial — CRP reduced by 50% and TNF-α by 87%

Improves bone density alongside vitamin D

moderate

Multiple studies — synergistic effect on bone mineral density

Dosage Guide

Effective Dose

3–10mg / day

3–10mg/day. Most dietary intakes are 1–3mg. Calcium fructoborate is the most studied food-form boron. 6–10mg/day for hormone effects; 3mg for bone and vitamin D synergy.

Safety Profile & Side Effects

Safe at supplemental doses. UL: 20mg/day. High doses (>20mg/day) cause nausea, vomiting, and skin irritation.

Who Should (and Shouldn't) Take It

Best for

Testosterone supportBone healthArthritisCognitive function

Who it's for

Men wanting to maximise free testosterone without pharmacological intervention (particularly useful if SHBG is high). Those supplementing vitamin D — boron enhances its activation.

Frequently Asked Questions

What is the recommended dose of Boron?

3–10mg/day. Most dietary intakes are 1–3mg. Calcium fructoborate is the most studied food-form boron. 6–10mg/day for hormone effects; 3mg for bone and vitamin D synergy.

Is Boron safe?

Safe at supplemental doses. UL: 20mg/day. High doses (>20mg/day) cause nausea, vomiting, and skin irritation.

How does Boron work?

Who should take Boron?

Men wanting to maximise free testosterone without pharmacological intervention (particularly useful if SHBG is high). Those supplementing vitamin D — boron enhances its activation.

Related Ingredients

Zinc (Bisglycinate / Picolinate)Vitamin D3 + K2 Magnesium (Glycinate / Malate)Tongkat Ali (Eurycoma Longifolia)

Medical Disclaimer

Ingredient profiles are for informational purposes only and do not constitute medical advice. Consult a qualified healthcare professional before starting any supplementation, especially if you have pre-existing conditions or take medications. Full disclaimer →