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Boron (as Boron Citrate/Glycinate)
Trace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.
What the evidence says
Most Boron studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 1994–2026 with a typical study size of 19 participants.
Based on 22 studies · 5 RCTs · 616 total participants
Confidence
ModerateBy outcome
See full supplement plans that include Boron.
Boron has an evidence score of 8.5/10 — very strong evidence based on 22 indexed studies, including 2 meta-analyses. Trace mineral that influences testosterone metabolism, strengthens bone density, and supports cognitive function — often deficient in modern diets.
The commonly studied dose of Boron is 3-10mg. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
The best time to take Boron is with meals. Taking it with food is preferred. Boron is a trace mineral that supports bone metabolism, hormone regulation, and cognitive function.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Boron is a trace mineral found in soil and certain foods. Despite being often overlooked, research shows it plays roles in testosterone metabolism, bone health, and brain function. Many people don't get adequate boron from diet, and supplementation may benefit testosterone levels, especially in those with low intake.
May reduce sex hormone binding globulin
Supports calcium and vitamin D metabolism
How Boron works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
3-10mg
Take with food
| Form | Type |
|---|---|
| 💊Boron citrate or boron glycinate | Recommended |
| 💊Boron from calcium fructoborate | Alternative |
Various forms are well-absorbed. Often included in testosterone or bone support formulas.
Minimum: 2 weeks
Optimal: 8 weeks
Cycling: Not required
Note: Can be taken any time of day with food.
Dose-response data unavailable. The current published research for Boron does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
May increase free testosterone
Supports bone mineral density
Safe at dietary levels; avoid high supplemental doses
Generally safe with medications
Tip: Take with food
Boron supports vitamin D metabolism
Enhanced vitamin D effectiveness and bone support
Both support bone and hormonal health
Comprehensive mineral support
Boron reduces urinary calcium excretion and supports estrogen and vitamin D metabolism, enhancing calcium retention.
Reduced calcium loss through urine and enhanced bone mineral retention
Boron is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset. Use caution if any of these apply to you: Hormone-sensitive conditions (as precaution).
Maca
Likely helpsAndean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
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