Supplement
Boron
Tiny trials, real signals on testosterone and bone; needs bigger studies.
Boron is a trace mineral found in nuts, dried fruits, wine, and coffee. We grade Boron B- on evidence and B+ for worth-it at about $5-8 per month.
Evidence
Worth it
Typical cost: $5-8/month
What it does
Boron is a trace mineral found in nuts, dried fruits, wine, and coffee. Average dietary intake is 1 to 2 mg/day. It influences the metabolism of calcium, magnesium, vitamin D, and steroid hormones, which is why it is studied for bone health and testosterone.
What the research says
Raises free testosterone in men
Evidence: emerging. A small trial found 10 mg/day for one week significantly increased free testosterone and decreased estradiol in healthy males. Sample sizes are tiny and the duration was only one week; no longer-term testosterone trial exists.
Supports bone mineral density
Evidence: emerging. A narrative review of 11 human studies (594 subjects) concluded 3 mg/day supports bone health through calcium, vitamin D, and sex-hormone metabolism. Studies are small and mostly in postmenopausal women; no fracture-outcome data exist.
Reduces osteoarthritis symptoms
Evidence: emerging. One trial reported 50 percent of osteoarthritis subjects showed significant improvement on 6 mg/day versus 10 percent on placebo, with reduced inflammatory markers (CRP, fibrinogen). Single small trial; needs replication.
Multiple small human trials point the same direction on hormones, bone, and inflammation, which is more than most trace minerals can claim. But the trials are genuinely small and short. B- reflects consistent but underpowered human signals.
What the experts say
Every position links to its source. We include skeptics alongside supporters.
Andrew Huberman
Specific position on boron supplementation not verified.
Is it worth it?
Derived from the October 2026 worth-it model: B- evidence at about $6.5 a month, targeted applicability, scored as evidence squared over the square root of cost.
Typical cost
$5-8/month
Common form, not a brand recommendation
Dosage contextemerging
Trials showing bone and hormone effects used 3 to 10 mg/day. The 3 mg/day dose is the best-supported for bone health and sits well below the 10 mg upper level.
Safety notes
Well tolerated at 3 to 6 mg/day in trials. The EFSA upper level is 10 mg/day; stay below it. High doses can cause nausea and digestive upset. Limited data in pregnancy; avoid unless advised by a clinician.
Longevity Lab Report
Boron news, graded when it happens.
The grade on this page stays free. The reporting goes further in the email: new studies, dose debates, and expert shifts on boron, including stories that never get posted here.
Frequently asked questions
Is Boron safe?
Well tolerated at 3 to 6 mg/day in trials. The EFSA upper level is 10 mg/day; stay below it. High doses can cause nausea and digestive upset. Limited data in pregnancy; avoid unless advised by a clinician.
What is the right dose of Boron?
Trials showing bone and hormone effects used 3 to 10 mg/day. The 3 mg/day dose is the best-supported for bone health and sits well below the 10 mg upper level.
Is Boron worth taking?
We grade Boron B+ for worth-it at a typical cost of $5-8 per month. Derived from the October 2026 worth-it model: B- evidence at about $6.5 a month, targeted applicability, scored as evidence squared over the square root of cost.
Changelog
Last updated 2026-10-17
- 2026-10-16|New DRAFT entry, batch 4.
- 2026-10-17|Applicability assigned (targeted) for the worth-it leaderboard methodology update of 2026-10-17.
- 2026-10-17|Worth-it grade derived from the October 2026 worth-it model (same gated model as the leaderboard); applicability recorded for all records.