Boron is a mineral in many foods. Scientists aren’t certain what role, if any, boron has in the body, so they don’t consider boron to be an essential nutrient.

Experts haven’t set a recommended amount of boron.

Many foods, especially from plants, contain boron. These foods include the following:

• Fruits and fruit juices, such as raisins, peaches, and prune and grape juices
• Avocados and potatoes
• Legumes, such as peanuts, beans, and green peas
• Coffee, milk, cider, wine, and beer

Boron is present in dietary supplements in a variety of forms. These forms include boron aspartate, boron citrate, boron gluconate, boron glycinate, and calcium fructoborate. Scientists don’t know if one form of boron is better than others.

Most adults in the United States get about 1 milligram (mg) of boron a day from food. People who eat more plant foods tend to get more boron than people who eat less plant foods.

Scientists aren’t sure if low intakes of boron cause any harm. A few studies suggest that people who consume low amounts of boron might have more trouble staying mentally alert and focused. Getting low amounts of boron might also lower bone strength.

Scientists are studying boron to understand whether it affects health. Here are some examples of what this research has shown.

Osteoarthritis and bone health
Some studies have tried to find out if boron reduces osteoarthritis symptoms, perhaps by lowering inflammation. Other studies have tried to find out if boron helps keep bones healthy. More research is needed to understand the effects of boron on these conditions.

Cancer
Researchers are studying whether boron could help lower the risk of cancer. More studies are needed to learn whether it has any effect.

Boron in foods and beverages isn’t harmful. But boron can cause harm if a person accidentally swallows cleaning products or pesticides that contain certain forms of boron, such as borax (sodium borate) or boric acid.

The symptoms of too much boron include nausea, vomiting, diarrhea, rashes, headaches, and convulsions. Very high amounts of boron can cause death.

The daily upper limits for boron boron include intakes from all sources—food, beverages, and supplements—and are listed below in milligrams (mg).

Boron is not known to interact or interfere with any medicines or dietary supplements.

Tell your doctor, pharmacist, and other healthcare providers about any dietary supplements and prescription or over-the-counter medicines you take. They can tell you if these dietary supplements might interact with your medicines. They can also explain whether these medicines might interfere with how your body absorbs or uses boron or other nutrients.