Boron is an important and often under-utilized trace element, naturally present in certain foods and in the environment. You usually find it in a lot of foods.
- whole grains
It can also be found to a certain extent in water, although we get most of our boron from food in our diet.
What is drill bit used for? The use of boron helps maintain a strong skeletal structure by increasing bone density, preventing osteoporosis, treating conditions such as arthritis and improving muscle strength and mass.
Moreover, in some cases this mineral has been associated with improved brain function, as it can help improve concentration, focus and the ability to absorb new information.
What is Bohr?
Boron is a chemical element and an edible trace element. It bears the symbol B and the atomic number 5.
In nature, boron occurs in various combinations with other elements/minerals and with oxygen. The type of boron we ingest with food is usually in the form of boric acid, B(OH)3, which occurs naturally only in plants.
Boric acid is a combination of boron, oxygen and hydrogen. Boron can also be associated with calcium, sodium and lithium.
Boron itself is considered a structural part of the cell walls of plants and plays a role in promoting pollination and plant growth. Researchers believe that boron stabilizes plant molecules, including polysaccharides and beneficial sterols, although its exact mode of action is not yet fully understood in both plants and humans.
Boric acid is just one form of this mineral and one of the dozens of boron compounds (BCAs) that occur in nature and are available through chemical synthesis. According to an article published in the World Journal of Translational Medicine in 2018, research into new types of BCCs as potential tools for the prevention, diagnosis and treatment of human diseases is ongoing.
What are other applications of drill bits and their advantages? One theory is that this mineral has anti-inflammatory and antioxidant properties and helps the body with other minerals such as magnesium, calcium, sodium and phosphorus to produce important digestive enzymes.
Although much remains to be learned about this mineral, one of the most widely studied applications of boron is its ability to increase estrogen levels in healthy women and men, which is one of the reasons why it is associated with healthy bones and fewer signs of age-related conditions such as cognitive decline and arthritis.
It is also used by many athletes and bodybuilders because it is believed to increase the body’s ability to produce and use testosterone, making it useful for restoring workouts, preventing pain, building muscle mass and keeping bones in good condition.
Boron is believed to help prevent a number of diseases, including
- Osteoporosis and weak or broken bones
- Low concentration or brain fog
- A bad memory
- Signs of skin aging
- Increased menopausal breaks and PMS symptoms
- Weak muscles
- Parasites of the stomach and digestive system
- Candidate and yeast infections
- Eye infections
This mineral can even help animals suffering from pain. Horses, sheep and other pets that show signs of arthritis are sometimes given supplements to relieve pain and inflammation.
Because the amount of boron in the diet is highly dependent on the health of the soil in which the crops are grown, animals grazing on depleted soils with a low mineral content tend to have less muscle and more bone and joint pain as they age than animals raised on soils rich in boron.
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1. May help improve concentration and brain function
Boron is often considered as brain food because it can help with tasks, improve motor skills, attention and even short-term memory. On the other hand, research shows that low levels can contribute to slow brain development, poor cognitive development and difficulties in absorbing or retaining information.
When investigating the effects of low boron consumption in healthy adults compared to higher consumption, researchers found a significant increase in the proportion of low-frequency brain activity and a decrease in the proportion of high-frequency activity in the group that consumed the most boron.
The results showed improved task performance on various cognitive and psychomotor tests in the group that received most attention, including improved response time, motor skills and dexterity, better hand-eye coordination, better attention, perception and short and long-term memory.
2. May help with arthritis
Boron plays an important role in the integration of calcium in joint cartilage, which helps prevent joint wear and tear and joint pain. Studies show that people with lower levels of boron in bone and synovial fluid are more likely to develop arthritis than people with higher levels.
Other studies show that the bones of patients who take dietary supplements are much more difficult than those of patients who do not take them.
Some epidemiological studies have shown that areas of the world with a lower consumption of this mineral (about one milligram or less per day) have a significantly higher incidence of arthritis than areas with a higher consumption (about three to ten milligrams per day on average).
3. Helps strengthen bones
In particular, the use of boron helps improve bone density and prevent bone loss and bone disease by promoting the penetration of calcium, an important mineral involved in bone mineralization, directly into the bones where it helps prevent the development of porous and fragile bone tissue. It can also help protect bones by regulating estrogen function.
In addition, research shows that it can help the body to produce and use vitamin D better. Vitamin D is an essential nutrient for the formation of healthy bones, but also for many other things such as immune function and cognitive processes.
One study found that boron supplements can increase bone formation and inhibit bone resorption, providing therapeutic protection against osteoporosis in animal studies. When rats were on a boron-free diet, they suffered from spongy bone, bone loss in the hips and lumbar vertebrae, and increased osteoporotic morbidity.
On the other hand, rats receiving high dosage supplements showed improvements in bone mass and thickness, bone volume and higher levels of estradiol (a hormone related to bone health).
4. Support for hormonal balance
Boron is a mineral that can help balance sex hormone levels in women and men, including estrogen and testosterone, and can help relieve menopause symptoms and PMS. It can also help maintain fertility.
In animal studies, boron deficiency has been associated with fertility problems and birth defects, suggesting that boron can play a role in the healthy reproduction and development of the fetus.
Two small USDA studies have shown that postmenopausal women who first followed a low-boron diet and then a boron-rich diet had lower urinary tract losses of calcium and magnesium and higher (but still considered healthy) estrogen and testosterone levels.
5. Promotes healthy muscle mass
Some vitamins and minerals are better absorbed and used by the body at higher levels of boron. This is important for muscle building, fat burning and pain prevention by repairing cracks in muscle tissue after training.
Because boron appears to promote healthy testosterone production, some (but not all) studies suggest that it may lead to higher energy levels, faster power gains and possibly reduce the risk of sarcopenia (age-related muscle loss).
Other studies also show that it can improve athletic performance because it helps the brain to think fast, respond better to stimuli and demonstrate hand-eye coordination, and keep bones and joints stronger and painless.
This is one of the reasons why it is included in some protein powders and sports supplements, although further research is needed to confirm whether it can certainly affect body composition and physical performance without a combination of other factors.
6. May help prevent and treat yeast infections
Boron is the active ingredient of the pills used for the treatment of yeast infections in women. In the form of boric acid, it is used as a natural alternative to readily available medications for yeast infections or creams.
Boric acid is considered safe and effective when injected into the vagina to accelerate the healing of painful infections.
According to the results of a double-blind comparative study that examined the effect of boron compared to another type of commercial yeast infection cream (made from nystatin), boron was more effective in the treatment of yeast infections. Fifty-two percent of women were relieved after 7 to 10 days of treatment, compared to 64 percent who used the standard cream.
Boric acid has no undesirable side effects, is homemade and is much cheaper than cream, so researchers conclude that boric acid is a natural antifungal agent and can be a better, less expensive option than messy vaginal creams.
7. Helps prevent skin infections
Boron is used as an astringent to prevent or treat skin infections, so it is useful for reducing redness, inflammation, pain and other signs of irritation.
For the same reason, some people also use it as a natural eyewash to kill bacteria that can lead to silences and other infections.
8. May help fight diabetes
Animal studies show that low levels of boron can reinforce the physiological effects of diabetes, including changes in blood glucose (sugar) and triglyceride levels.
It appears that it can promote carbohydrate metabolism and insulin production by the pancreas, which can help control the stability of blood sugar levels. It could therefore be used as one of the treatments for certain types of insulin resistance in the future.
Risks and side effects
Is boron bad for humans? In general, the risk of consumption of this mineral is considered minimal, especially if it comes from natural food sources.
It is generally accepted that it is very safe for human and animal consumption. In fact, some farmers even treat the soil with high levels of boron and give their pets boron supplements to reduce the level of radiation in the environment.
Industrial applications include the ability to capture, ionise and reduce potential health risks such as cancer.
Of course, as with all nutrients, very high levels can cause potential problems. Boron poisoning is not common in whole foods, but taking high doses of supplements can be potentially dangerous and cause side effects.
Although the side effects are not very common, they may include
- Stomach problems
- Abdominal pain
- Skin problems
- Heart rate
- Ask for it.
As always, it is best to get this mineral (and all other vitamins and minerals) from real whole foods, if possible, rather than from supplements.
How much boron is too much?
High doses of boron considered potentially hazardous are those above 20 milligrams per day for adults and 3 to 6 grams per day for children (depending on age), although many studies find minimal or no toxicity at these levels or more.
The maximum permitted intake is 1 to 20 milligrams per day for adults, which means that you should not exceed this amount (unless you work closely with your doctor). Children from 17 milligrams per day may not be exceeded.
Additive and boron dosage
Although the exact content of boron is not yet known (and varies greatly depending on where the food was grown), USDA reports that most people generally have enough boron in their diet to meet their needs.
Based on research, most people seem to get the most boron from foods such as coffee, milk, apples, beans and potatoes. Together, these foods account for about 27% of the boron that most people consume.
Although coffee and milk are not considered to be the best sources of boron – they actually contain slightly less boron than many pulses, fruits and vegetables – they are important contributions to the American diet because of the large amounts of these foods/drinks that many people consume.
How much boron do you need to take a day? Because research into the exact role of boron in the body is limited, the USDA and other agencies have not yet established a clear biological function of boron in humans or recommended amounts.
Instead, the regulators have set an upper limit for boron that indicates how much boron most people can consume without showing signs of deficiency or toxicity.
The upper limit for drill bits depends on your age and gender and is
- 1 to 3 years: 3 milligrams per day
- 4 to 8 years: 6 milligram/day
- 9-13 years: 11 milligram/day
- 14-18 years: 17 milligrams / day
- Adults 19 to 50 years of age: 20 milligrams/day
- Pregnant women: 17-20 milligrams / day
- Breastfeeding women: 17-20 milligrams / day
This means that the upper intake limit for boron, i.e. the maximum dose at which no adverse effects are expected, is 20 milligrams per day for adults. (This includes pregnant or breastfeeding women over 19 years of age).
For example, most studies have used a daily dose of 2.5 to 6 milligrams of boron for the treatment of osteoarthritis and strength training. The lowest active dose with a beneficial effect appears to be about three milligrams per day for adults.
Taking 20 milligrams of drill bit per day is considered a very high dose, and most studies suggest that it is best to start with a lower dose, in the range of three to six milligrams per day. To be safe, you should not take large doses without talking to your doctor.
Food and Recipes
How do you integrate boron in your diet? You can be sure that you will get enough by eating a varied diet of real, complete food sources.
Although an exhaustive list of the boron content of common foods is not yet available, the following foods are considered to be the highest nutritive sources of boron:
- beans (black beans, lima beans, kidney beans, peas, beans for fattening)
- Sweet potatoes
- Grapes (and pure grape juice)
- Red Wine
- Raw milk (organic, unpasteurised)
Another nice fact about the use of drill bit? Boron acts as a natural preservative in food.
This reduces bacterial growth and is a natural way to prevent crop infestation. In fact, it was added to food during the First and Second World Wars to prolong freshness and reduce pathogens in food when refrigeration was not always possible.
You can increase your intake of this mineral in a natural way by preparing some of these recipes that contain boron-rich foods:
The National Institutes of Health warn consumers that boron supplements can be harmful for people with hormone-sensitive conditions, such as breast or prostate cancer, endometriosis and uterine fibroids, because they can increase estrogen levels.
People with kidney or liver disease should also use these supplements very carefully and talk to their doctor first, because these diseases can change the way the body disposes of excess minerals.
- What’s boron? It is a mineral that we extract from various foodstuffs, mainly plants, but also in small quantities from drinking water.
- While some people take boron supplements to further increase their intake, it is assumed that the risk of deficiency is low and that most people have an adequate diet.
- The amount of this mineral that children and adults need depends on their age. Children and adolescents need 6 to 17 milligrams per day, adults need about 20 milligrams per day.
- The benefits of adequate dietary boron intake (sometimes in the form of supplements) include support for bone health, production of healthy hormones, brain/cognitive function, prevention of arthritis, and support for the immune system.
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