The richest foods in boron are fruits, leafy vegetables, nuts, and beans. Wine, beer, coffee, and milk also contribute to the daily boron intake. Animal-derived foods aren’t good natural sources of boron.
What’s the recommended daily intake?
Boron is an essential nutrient. We get it from food, water, or supplements. Actually, there hasn’t been established a recommended daily intake.
The mean daily intake of boron from diet is estimated to be near 1.2 mg. Moreover, it is estimated that 95% of Americans get less than 2.5 mg of boron a day from their diet.[1]
Health benefits of boron
Boron is a trace mineral with many health benefits. First, it’s crucial for strong bones. Boron improves magnesium absorption and regulates calcium metabolism! Also, boron increases serum levels of vitamin D.[2]
Moreover, boron significantly improves wound healing, antioxidant defense, and brain function. Also, it reduces inflammations, alleviates arthritis, plays a key role in the production of sex hormones, and may prevent certain types of cancer!
According to animal studies, even very low doses of boron are beneficial for weight loss. Boron seems to play a key role in burning belly fat for energy. Also, it regulates the metabolism of carbs.
How much boron do I need per day?
Most studies have shown beneficial effects for daily boron doses of 3 mg. We can easily get this amount from diet if we eat many foods high in boron. As fruits and vegetables are the best natural sources of boron, people who follow a healthy, plant-based diet consume high doses of boron.
For instance, boron supplementation with a daily dose of 6 mg can naturally increase free testosterone by more than 20% within one week. High testosterone levels are important for decreased fat mass, improved insulin sensitivity, and muscle protein synthesis. Obese people tend to have lower testosterone levels.[3]
Furthermore, a daily boron supplementation of 3 mg can raise vitamin D levels by up to 36% in less than 2 months! Hence, boron supplementation during fall and winter can be beneficial for increased vitamin D levels.
A list of common foods high in boron
The richest foods in boron are fruits, leafy vegetables, nuts, and beans. According to the American Heart Association, we should consume at least 5 servings of fruits and vegetables per day.[4]
Beverages, such as wine, cider, beer, and coffee contain modest amounts of boron as well.
On the contrary, animal-derived foods, such as meat, fish, and dairy products, are poor natural sources of boron.
| Food | Boron (mg/100g) | Food | Boron (mg/100g) |
| Raisins | 4.51 | Chocolate powder | 0.43 |
| Almonds | 2.82 | Apple | 0.41 |
| Hazelnuts | 2.77 | Lima beans | 0.37 |
| Apricots (dried) | 2.11 | Red wine | 0.36 |
| Prunes | 1.88 | Grape juice | 0.34 |
| Currants | 1.74 | Pecans | 0.26 |
| Brazil nuts | 1.72 | Orange | 0.26 |
| Walnuts | 1.63 | Broccoli | 0.26 |
| Avocado | 1.43 | Carrots | 0.23 |
| Red kidney beans | 1.4 | Spinach | 0.18 |
| Pistachio nuts | 1.20 | Lettuce | 0.16 |
| Cashew nuts | 1.15 | Banana | 0.14 |
| Lentils | 0.74 | Peas | 0.12 |
| Peanut butter | 0.59 | French fries | 0.12 |
| Peanuts | 0.58 | Tomatoes | 0.07 |
| Prune juice | 0.56 | Coffee | 0.03 |
| Peach | 0.52 | Bread | 0.03 |
| Grapes (red) | 0.50 |
Nuts, and especially peanuts and peanut butter, raisins, wine, and avocado are the top contributors to boron intake for most people.
In addition, although coffee (0.03 mg/100g) and milk (0.02 mg/100g) are low in boron, they provide about 12% of the total boron intake in the US, due to their high consumed volume.
Last, but not least, we get small doses of boron from water. Water contains 0.1-0.3 mg of boron per liter.
Do I need boron supplements?
People who follow a diet low in fruits and vegetables could benefit from taking boron supplements. A daily dose of 3 mg from supplements is enough in most cases.
Keep in mind, that you shouldn’t get more than 20 mg of boron a day. This is the maximum safe dosage for adults.[5]
Certainly, you should consult your healthcare provider before taking any supplement.