Boron benefits hormones during perimenopause? Interestingly... yes!

Boron isn’t the first thing that comes to mind when we think about nutrient support for hormones, bones, or inflammation, but this quiet overachiever is worth a closer look. While it’s only needed in trace amounts, emerging research continues to show just how far-reaching boron’s effects can be. From bone density and cognitive health to hormonal balance, inflammation, and even nutrient absorption. This article will lay out some suprising benefits of boron during perimenopause.

What is boron?

Boron is a naturally occurring mineral found in soil and plants, meaning we get it from food sources like prunes, avocados, apricots, almonds, legumes, and leafy greens. It’s not officially classed as an “essential” nutrient (yet), but it’s showing up again and again in studies looking at long-term health markers, especially for women moving through midlife.

Bone health

One of boron’s standout roles is in bone health. It doesn’t build bones directly the way calcium or vitamin D might, but it plays a behind-the-scenes role in regulating how those minerals are used in the body. Boron helps reduce urinary loss of magnesium and calcium and supports the activation of vitamin D. These are both crucial factors in maintaining healthy bone density. More specifically, boron helps improve the metabolism of vitamin D and supports its conversion into its bioactive form, 25-hydroxy vitamin D. In fact, a 2020 narrative review in Bone Reports found that boron may enhance bone strength and reduce the risk of osteoporosis by improving the efficiency of vitamin D and other minerals involved in skeletal maintenance(a).

Hormones and brain function

Beyond bones, boron plays a fascinating role in hormonal regulation; particularly estrogen and testosterone. For women in perimenopause or menopause there are far reaching benefits. As hormone levels naturally decline or fluctuate, boron appears to act as a sort of modulator. One clinical study found that just 6 mg of boron per day for one week increased levels of 17-beta estradiol and testosterone while reducing markers of inflammation such as hs-CRP(b).  This is particularly useful in cases of low estrogen and testosterone, often seen in menopause, or in individuals with low nutrient intake or chronic inflammation. Boron may also be useful for men with low testosterone and high sex hormone binding globulin (SHBG), clients with low vitamin D or magnesium, or those at risk for osteoporosis or navigating HPV.

Cognitive function is another area where boron quietly excels. Inadequate boron intake has been associated with slower reaction times, reduced manual dexterity, and poorer short-term memory. In one well-designed study conducted by the U.S. Department of Agriculture, participants with low dietary boron showed measurably reduced brain electrical activity and cognitive performance compared to those receiving adequate amounts(c). This may be particularly relevant for older adults, whose food intake and digestive function often decline with age, potentially leading to lower micronutrient absorption overall.

Inflammation

Inflammation is another key piece of the picture. Chronic low-grade inflammation is something many of my clients are dealing with, even if it’s not always immediately obvious in symptoms. Boron has been shown to influence a number of inflammatory pathways, including downregulating enzymes like COX-2 and pro-inflammatory cytokines such as TNF-alpha and IL-6. A 2011 paper in Integrative Medicine: A Clinician’s Journal described boron as a "natural anti-inflammatory agent" and suggested potential benefits for people dealing with arthritis and systemic inflammatory conditions(d). It also contributes to enzymatic antioxidant activity via glutathione peroxidase—critical for managing oxidative stress and supporting cellular resilience.

What’s particularly interesting about boron is that its benefits often show up in synergy with other nutrients. For example, it enhances magnesium absorption, influences the formation of SAM-e and NAD (which are involved in methylation and energy metabolism), and supports wound healing and free testosterone levels. It’s not the first lever we pull, but when we’re looking for that extra 10%, boron is a quiet but powerful ally.

How much do we need and where do we get it?

A standard supplemental dose is around 3 mg per day, and boron is water-soluble, meaning the kidneys can excrete excess amounts if needed. The WHO recommends a range of 1–13 mg/day(f), with the tolerable upper intake level set at 20 mg/day. For those eating a nutrient-dense diet with nuts, seeds, avocados and legumes, daily intake is often sufficient, but—like magnesium—many people benefit from additional support, especially when guided by a practitioner who can assess the whole picture.

Because we always start with food; what are the best sources you ask?

Here’s the list (per 100mg):

• raisins (4.5 mg)

• dried apricots (2.1 mg)

• avocado (2.0 mg)

• prunes (1.9 mg)

• red kidney beans (1.4 mg)

Eating just 100gms of avocado per day will take your boron intake to almost 3mg which is the maintenance dose I’d recommend for someone.

That said, boron isn’t appropriate for everyone. It can express goitrogenic activity, so caution is advised with clients who have hypothyroidism. Likewise, it may not be suitable for those with androgen-dominant PCOS, due to its potential to increase free testosterone. As always, context matters. Supplementation should be targeted and guided by symptoms, labs, and clinical judgment.

In practice, I often see boron come up as a consideration when working with women experiencing hormonal shifts, lingering inflammation, or have clear nutrient deficiencies like vitamin D, magnesium and calcium - all key for bone matrix. When nutrient synergy, hormonal modulation, and inflammation are all at play, this trace mineral has a surprising amount to offer(e).

References:

a)   Nielsen, F.H. (2020). Pivotal role of boron on bone health: A narrative review. Bone Reports, 12, 100273. https://doi.org/10.1016/j.bonr.2020.100273

b)   Naghii, M.R., et al. (2011). Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and inflammatory biomarkers in healthy males. Journal of Trace Elements in Medicine and Biology, 25(1), 54–58. https://doi.org/10.1016/j.jtemb.2010.11.003

c)   Penland, J.G. (1994). Dietary boron, brain function, and cognitive performance. Environmental Health Perspectives, 102(Suppl 7), 65–72. https://doi.org/10.1289/ehp.94102s765

d)   Pizzorno, J. (2011). Nothing boring about boron. Integrative Medicine: A Clinician’s Journal, 10(5), 50–54. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4712861/

e)   Ingle, B.L., et al. (2022). The role of boron in human health and disease. Advances in Nutrition, 13(5), 1922–1932. https://doi.org/10.1093/advances/nmac049

f)     WHO (1998). Boron in Drinking-water: Background document for development of WHO Guidelines for Drinking-water Quality. Geneva, World Health Organization.