Since it’s not well-understood what boron does for our health, it’s also not clear how much of it we need. Boron deficiency may be related to conditions of poor bone health, such as osteoporosis and arthritis. It also appears to be involved in the regulation of magnesium and Vitamin D, and in the production of estrogen and testosterone. Boron is not highly toxic, but can induce symptoms such as nausea, vomiting and diarrhea when ingested in amounts exceeding 15 g/day.
Food sources of boron include prunes, raisins, dates, almonds and hazelnuts. At this point, there is little research-based evidence to support the use of boron as a supplement so supplementation is not recommended.