Boron for Athletic Performance: What the Science Says

systematic-review PMID: 30909645

Boron for Athletic Performance: What the Science Says

Quick Summary: This systematic review looked at how minerals like boron affect exercise and sports performance in athletes. It found strong evidence for some minerals helping people with deficiencies, but limited proof that boron boosts strength, endurance, or recovery. Overall, boron doesn't seem to offer clear benefits for most active people.

What the Research Found

Researchers reviewed tons of studies to see if boron and other minerals improve athletic performance. Here's the key takeaway on boron in simple terms:

Boron is a trace mineral that plays a role in bone health and hormone balance, but the review showed little evidence it helps athletes perform better.
Unlike iron or magnesium, which can improve energy and muscle strength in those who lack them, boron studies didn't show big gains in speed, power, or workout recovery.
No solid data linked boron supplements to better results in sports like running, weightlifting, or team games—most trials came up empty.

This means boron isn't a game-changer for performance, based on the evidence reviewed up to 2019.

Study Details

Who was studied: Athletes and active people of various ages and sports types, from casual exercisers to pros—though details on exact groups varied across studies.
How long: The review covered experiments from short one-time doses to ongoing use over weeks or months, pulling from 128 studies with 130 total tests.
What they took: Boron dosages weren't detailed in the review, but general mineral supplements ranged from 100-400 mg per day for others like magnesium. Boron trials used typical supplement amounts, often in pills or combined formulas.

The team searched major databases like PubMed and clinical trial sites to find reliable studies, following strict guidelines to ensure fairness.

What This Means For You

If you're an athlete or gym-goer wondering about boron supplements, here's how to apply this:

Skip boron if your goal is better workouts—focus on a balanced diet with fruits, nuts, and veggies for natural boron intake (like avocados or almonds).
Get tested for deficiencies in key minerals like iron or magnesium first; fixing those could give real boosts to your energy and strength.
Talk to a doctor before starting any supplement—especially if you're training hard—to avoid wasting money on unproven options.
For everyday fitness, prioritize whole foods over pills; this review shows most benefits come from correcting real shortages, not routine boosting.

Study Limitations

Keep these in mind to avoid overhyping the results:

Not many studies focused on boron specifically—most data was on iron or magnesium, leaving gaps in what we know about boron.
Studies varied a lot in how they tested (different doses, people, and sports), making it hard to draw firm rules for everyone.
Smaller or negative-result studies might not have been included, so the full picture could be even less promising for boron.
This review stops at 2019, so newer research might change things—always check for updates.

For more, see the original study: PubMed Link

Key Findings

The study found limited evidence supporting Boron’s role in enhancing athletic performance. While supplementation with certain minerals (e.g., iron, magnesium, calcium) showed benefits in deficient individuals, Boron was among the MTEs with insufficient data to confirm efficacy. No significant improvements in strength, endurance, or recovery were reported for Boron in the reviewed trials.

Study Design

This 2019 systematic review analyzed 130 experiments from 128 studies, including randomized controlled trials (RCTs), quasi-RCTs, and observational research. Participants were athletes or active individuals, though specific demographics (age, sex, sport type) were not detailed in the summary. The review followed PRISMA guidelines, searching six databases (MEDLINE, EMBASE, CINAHL, SportDISCUS, Web of Science, clinicaltrials.gov) for studies published up to 2019.

Dosage & Administration

The summary did not specify doses or administration protocols for Boron. For other MTEs, dosages varied widely (e.g., iron: 100–200 mg/day; magnesium: 100–400 mg/day). Supplementation durations ranged from single-dose trials to long-term interventions (weeks to months).

Results & Efficacy

Boron’s effects were not quantitatively reported in the summary. For other MTEs, statistically significant improvements were noted in specific outcomes:
- Iron increased hemoglobin (Hb) by 3–5% in deficient athletes (p < 0.05).
- Magnesium improved muscle strength (effect size: 0.35–0.50) and reduced fatigue.
- Calcium supplementation showed no benefit in non-deficient populations.
Boron lacked sufficient evidence for conclusive statements, with no reported p-values or confidence intervals.

Limitations

The review highlighted heterogeneity in MTE types, dosages, populations, and outcome measures, limiting generalizability. Publication bias may exist, as smaller trials with null results could be underrepresented. Boron’s analysis was constrained by sparse data, with no detailed subgroup evaluation provided. Most included studies focused on iron or magnesium, leaving gaps in understanding Boron’s potential role.

Clinical Relevance

For athletes, Boron supplementation cannot be recommended for performance enhancement based on current evidence. Deficiencies in iron, magnesium, or calcium may warrant targeted supplementation, but Boron’s efficacy remains unproven. Athletes should prioritize dietary intake of MTEs and consult healthcare professionals for deficiency screening. Future research should explore Boron’s mechanisms (e.g., hormone regulation, bone health) and conduct well-powered RCTs in athletic populations.

Note: This analysis is limited to the study’s summary, as full-text data were not provided. Specific details on Boron’s methodology or outcomes may exist in the complete review.

Study URL