Your body uses boron to activate estrogen and vitamin D.

How does boron affect your bones?

Boron is a mineral required by your body to convert estrogen and vitamin D into their most active forms: estrogen to 17-beta-estradiol and vitamin D to 1,25(OH)2D3. Estrogen increases absorption of magnesium, a key element in bone structure. Vitamin D is needed by your body to absorb calcium.

Boron also increases the activity of bone building cells called osteoblasts.

My boron story

In 2013, I attended a question and answer session with a local chiropractor. About ten of us met after hours in his conference room to ask questions and receive suggestions about issues related to health. He introduced us to boron, an essential mineral for bone health. I followed up with some research on my own.

Now, I eat foods that contain boron, and take a boron supplement.

What are good food sources of boron?

Good food sources of boron include almonds, apricots, avocados, dates, hazelnuts, peanuts, prunes, raisins, and walnuts.

How much boron do you need?

National Institutes of Health reports that experts haven’t established a Recommended Dietary Allowance (RDA) of boron. However, we have the opinions of several experts.

According to Lara Pizzorno and Jonathan Wright, MD, you need 3-5 milligrams per day. Charles T Price, Joshua R Langford, and Frank A Liporace recommend 3 mg. Supplement companies have various amounts in their capsules.

Recipes for boron

Bacon date salmon


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For more information:

Your Bones: How you can prevent osteoporosis & have strong bones for life
by Lara Pizzorno with Jonathan V. Wright

Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet
Charles T Price,* Joshua R Langford, and Frank A Liporace

Vitamin and Mineral Supplement Fact Sheets

The Borax Conspiracy by Walter Last

Photo: Robert Owen-Wahl at pixabay