Does the thought of going for a jog elicit feelings of anxiety because of knee pain? You’re not alone; about 25 percent of adults have the same problem. Fortunately, there are natural remedies you can try—and one of them may be as simple as eating your way to better knee health.
Increasing evidence suggests boron is critical in many biological processes that support human health. Studies have found that boron improves bone health, reduces inflammation, regulates mineral metabolism, enhances cognitive function, and even helps treat cancer.
Boron Basics
You may remember boron from your high school chemistry class as the fifth element on the periodic table. In daily life, boron is found in borax, a product used in laundry to make clothes cleaner and whiter. Borax is also used to fortify glass, making it more resistant to temperature changes, such as in Pyrex baking dishes.Boron is a mineral and trace element found in food, water, and the environment. It is essential to plants but isn’t yet considered essential to humans.
“In nature—and the way we consume it, and in the way our body uses it—it’s usually in the form of boric acid,” said Forrest Nielsen, a prominent research nutritionist with the U.S. Department of Agriculture who has studied the health effects of boron for almost five decades.
“It has not been proven to be essential yet because there is no defined biochemical role for it, and there’s no evidence that if we leave it out of the diet that we would not be able to procreate or survive. But it does have benefits,” he told The Epoch Times.
Nielsen added that, in some species, not having enough boron can be catastrophic.
“A low-boron diet in things like frogs and zebrafish has been found to have detrimental effects on embryo development. So maybe it is needed for embryo development, but that’s just those two species,” he said.
Boron does have benefits for humans, as multiple studies have shown.
For instance, a research article published in Integrative Medicine: A Clinician’s Journal explored the benefits of boron, stating that it plays many significant roles in human health, including:
- Bone health
- Wound healing
- Regulation of hormones
- Magnesium absorption
- Anti-inflammatory effects
- Antioxidant support
- Protection against toxins
- Benefits to cognition
- Cancer prevention and treatment
A recent study published in The Lancet Global Health found that more than 5 billion people are deficient in micronutrients. Additionally, almost the entire global population has an inadequate intake of at least one critical micronutrient among 15 essential micronutrients evaluated, including iodine, vitamin E, calcium, iron, folate, magnesium, zinc, and vitamin C.
A varied diet emphasizing vegetables, plant foods, nuts, and legumes can help optimize boron levels while supporting knee health.
Benefits for Knee Health
Studies have shown that boron improves knee health, as it supports bone health, lowers inflammation, and may enhance joint flexibility while reducing stiffness.One 2021 study examined the importance of trace elements and their impact on osteoarthritis—wear and tear on the joints that tends to worsen over time. The study states that magnesium and boron are “essential” for human bone and joint development. The authors also note that boron (and selenium) can prevent and treat osteoarthritis by increasing the cartilage matrix formation and enhancing chondrocyte proliferation (an increase in the type of cells that form cartilage) due to their anti-inflammatory and antioxidant effects.
Reduces Inflammation
Studies have also found that boron reduces inflammation by lowering key inflammatory markers like C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-alpha). These markers are often elevated in people with inflammatory conditions like arthritis, as well as cardiovascular disease, Alzheimer’s, and certain cancers.In one study, 116 individuals diagnosed with knee primary osteoarthritis who supplemented with calcium fructoborate (a source of soluble boron) for 15 days significantly reduced pro-inflammatory cytokines, helping to reduce inflammation and pain. The authors concluded that supplementing had a favorable prognosis for inflammatory diseases.
In addition to lowering inflammation, boron reduces oxidative stress. In vitro and in vivo studies, mostly in rat models, have shown that boron compounds reduce tissue damage caused by oxidative stress.
Supports Bone Health
One way boron affects bone health is through its effect on vitamin D. Boron enhances the absorption and utilization of vitamin D, which is vital for the calcium and phosphorus metabolism critical for building and maintaining healthy bones. Boron has also been shown to increase vitamin D (25-hydroxyvitamin D) levels in the blood, which may help maintain higher circulating levels.Several studies in postmenopausal women have shown boron benefits bone health because it helps reduce calcium loss and is essential for the growth and maintenance of bone tissue. Specifically, boron mediates calcium, vitamin D, and sex steroid hormone metabolism.
Due to the drop in estrogen during menopause, postmenopausal women are at a higher risk for osteoporosis. More specifically, during the menopausal transition period, the reduction of estrogen levels mediates more bone resorption than formation, thus leading to osteoporosis.
In vitro and animal research also suggests that boron has a beneficial effect on bone regeneration.
Improves Joint Function
Studies have also shown boron enhances joint health.One review found that boron significantly reduced knee discomfort and improved flexibility.
In a randomized controlled trial, 60 participants with knee discomfort and pain were given 110 milligrams of boron (as calcium fructoborate) twice daily or a placebo. Those in the boron group had significant improvements in knee discomfort and pain over two weeks.
In another eight-week study, 20 patients took 6 milligrams of boron daily (as calcium fructoborate) for mild to moderate osteoarthritis or 12 milligrams for severe osteoarthritis. The boron reduced rigidity in their joints, reduced the need for pain medications, and increased flexibility and mobility.
Food Sources
Boron can be found primarily in plant foods. Some of the highest sources are listed below:- Fruit and fruit juices, such as raisin, prune, peach, grape, apple, pear, and avocado
- Vegetables such as broccoli, spinach, and carrots
- Legumes such as peanuts, beans, lima beans, and green peas
- Other foods, including coffee and milk
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Recommended Amounts
While there are no officially established recommended daily allowances for boron, animal and human studies suggest that adults consume between 3 and 6 milligrams daily and, at minimum, exceed 1 milligram daily to benefit from its beneficial effects.However, if you are having bone issues, arthritis, osteoarthritis, or knee problems, you may want to up your intake. If you are experiencing difficulties, visiting a physician is also very important.
A narrative review that investigated the role of boron in bone health concluded that while boron supplementation at 3 milligrams daily is effective in supporting bone health by helping maintain and improve bone mineral density and is considered safe and beneficial, it is well below the upper level (UL) of 10 milligrams daily recommended by the European Food Safety Authority.
In the United States, health authorities indicate that 20 milligrams daily is the “tolerable upper intake level” for adults. Toxic levels are between 15,000 and 20,000 milligrams but generally occur due to accidental consumption of pesticides and cleaning products that contain boron in different forms, such as borax or boric acid.
Boron from natural sources such as food and beverages is considered safe, but taking too much of any nutrient can be harmful. For safety, levels should remain within the tolerable UL unless you are working with a physician.
Symptoms of boron toxicity include nausea, vomiting, diarrhea, rashes, headaches, and convulsions—with very high levels resulting in death.
There are no known interactions between boron and medications or supplements. However, consult your physician before introducing a new supplement, especially if you have a health condition.
Depending on your goals, it is always advisable to begin supplementing at lower doses and track how you feel before increasing the amount—and to do so under the guidance of a health care practitioner.
Consider Increasing Boron Intake
For those with knee problems, consider eating more boron-rich foods or taking a supplement to increase your intake. Getting more boron can be as simple as having an extra cup of coffee or two daily or, if you enjoy it, an occasional glass of wine and some additional fruits and veggies.Nielsen added that boron isn’t just for knee problems and has broader effects on improving health.
“I think it’s a beneficial element that if people consume healthy amounts—you know, 1 to 3 milligrams per day—is going to be beneficial to them in terms of bone health and anything that has to do with inflammatory or oxidative stress,” he concluded.
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