When it comes to nutrients we consider for peak performance, Boron is far from being one of the more popular ones. In fact, chances are you’ve never even heard of it. Regardless, you’re in the right place.
When it comes to nutrients we consider for peak performance, Boron is far from being one of the more popular ones. In fact, chances are you’ve never even heard of it. Regardless, you’re in the right place.
In this article you will learn about the promising effects of Boron supplementation on your hormone profile as a man, and the multiple ways it may benefit your training and performance.
Though Boron’s effects on androgen levels have not been studied extensively, the studies that have been done indicate that boron holds promise. In particular, consider the following research:
What Can Boron Do for You?
- Boron Boosts Free Testosterone: In one study, following just one week of Boron supplementation (10mg daily), male subjects reported an average increase in free testosterone levels of 28.3%,1 which is significant by all standards. Another study using a dose of 10mg/daily for 4 weeks also reported an upward trend in overall testosterone levels at 11.4%.
- Inhibition of SHBG: SHBG (sex hormone binding globulin), is a protein that is found in the blood whose primary function is to bind to sex hormones and prevent their effects. While it has its function, it can be annoying, since as you raise testosterone levels, more of it finds itself bound, unable to exert any benefits in your body. Luckily, Boron supplementation has been found to reduce SHBG levels in the blood, allowing more testosterone to elicit its actions. This could also explain the acute rise in free testosterone following one week of usage, but a slower overall trend of increased T levels.
- Estrogen Reduction: Boron increases testosterone, but it can reduce estrogen levels as well. The same study mentioned above found that over the course of a week, 10mg of boron consumption decreased serum estradiol levels a whopping 39%! However, this effect may not be sustainable, as another study revealed that longer term supplementation, 4 weeks, actually led to increases in serum estradiol levels. So it may be best to keep supplementation limited to short periods of time. I suggest you cycle Boron 2 weeks on, 1 week off to reap all the benefits without the negatives.
- Improves And Maintains Bone And Joint Health: A small study consisting of 20 patients with confirmed osteoporotic disease found that 50% of patients reported improvements in symptoms at a dose of 6mg/day.2 Though the results of the study have yet to be replicated, it could be related to the fact that all participants were experiencing actual symptoms of osteoporosis, and not normal health. In other words, Boron will improve your bone health if your bone health is already suffering.
Should You Consume a Boron Supplement?
Though research has indicated that Boron may have utility in improving androgen levels in men, it needs to be confirmed and replicated consistently to know for sure. The way the data currently stands, Boron supplementation has benefits and is safe for short term use, as its effectiveness decreases the longer it is used. However, this does not mean that you should not get your Boron from foods. Consume at least some of the following foods on a regular basis; they are all good sources of Boron:
- Walnuts
- Broccoli
- Avocados
- Almonds
- Raisins
How do hormones influence size and strength?
Beneath the Surface of Strength
References:
1. Naghii, Mohammad Reza, Mahmoud Mofid, Ali Reza Asgari, Mehdi Hedayati, and Maryam-Saddat Daneshpour. “Comparative effects of daily and weekly boron supplementation on plasma steroid hormones and proinflammatory cytokines.” Journal of Trace Elements in Medicine and Biology 25, no. 1 (2011): 54-58.
2. Newnham, Rex E. “Essentiality of boron for healthy bones and joints.” Environmental Health Perspectives 102, no. Suppl 7 (1994): 83.
