Do You Need Boron on a Carnivore Diet? Everything You Should Know

What Is Boron?

Boron is a trace mineral that can help the body manage minerals like calcium, magnesium, and phosphorus [1]. It can also help raise estrogen levels after menopause. Additionally, boric acid, a common form of boron, can kill yeast that causes vaginal infections [2].

Your body handles these functions naturally, so most people don’t need to take boron. It’s only recommended in specific cases and with a doctor’s advice. For example, boron can be helpful for those who have trouble absorbing calcium.

If you want to get your daily dose of boron, it's best to take between 1-20 milligrams, depending on your age and health conditions. You can see the maximum recommended daily amount of boron for each age group in the following list [3].

• Children 1–3 years: 3 mg
• Children 4–8 years: 6 mg
• Children 9–13 years: 11 mg
• Teens 14–18 years: 17 mg
• Adults: 20 mg
• Pregnant and breastfeeding women: 17-20 mg

You can find boron in plant-based foods such as fruits, beans, and nuts. Here are some foods that are rich in boron and their boron content:

• A raw avocado: 2.14 mg
• One cup of prune juice: 1.43 mg
• 1.5 oz. raisins: 0.95 mg
• A medium-sized peach: 0.8 mg
• A medium-sized apple: 0.66 mg
• 1 oz. peanut: 0.48 mg
• A cup of coffee: 0.07 mg

The main point is that boron is not essential for the body and is not a main mineral, but having it through foods or supplements can have benefits for your health.

Learn More: 10 Most Important Carnivore Diet Supplements

The Importance of Boron for the Body

First, we should mention that boron isn’t classified as "essential" for the body because boron deficiency has not been officially recognized as a specific disease or medical condition.

Unlike essential minerals like iron or calcium, boron deficiency is not directly linked to severe health issues or specific diseases.

It suggests that the body can function and maintain its vital processes without boron, even though boron might offer certain health benefits, such as:

• Supporting Strong Bones: Boron helps you build stronger and healthier bones. Getting at least one milligram of boron daily can improve your body’s ability to create the compounds needed to form and maintain bones [4].
• Boosting Metabolism: Boron helps your body absorb and use magnesium more efficiently. Magnesium is vital for how your body processes carbohydrates, and a lack of it can worsen insulin resistance. So, getting enough boron can boost your metabolism and help regulate blood sugar levels [5].
• Balancing Hormones: Boron can help maintain proper levels of testosterone and estrogen, which are crucial for many bodily functions. By supporting hormone balance, boron may also lower the risk of cancers [6].

While boron is a useful mineral and can help with some body processes, consuming too much of it can lead to many side effects.

Learn More: The Best Multivitamin on Carnivore Diet

Side Effects of Boron

Boron is not generally a harmful mineral, but consuming too much boron in the long term can lead to many side effects.

According to the National Institute of Health (NIH), it’s better not to take more than 20 mg of boron per day as it can cause nausea, vomiting, diarrhea, rashes, headaches, upper abdominal pain, and convulsions [7].

Also, consuming very high amounts of boron can cause death in sensitive individuals, especially in children [8].

Since the body does not naturally produce boron, if you want it, you should get it from plant-based foods. But what if you’re on a low-carb diet like Carnivore that does not allow plant-based foods? Do you need boron on a Carnivore Diet?

Do You Need Boron on a Carnivore Diet?

Generally, you don’t need boron on a Carnivore Diet. Boron is known to help with bone health by helping the body use calcium and vitamin D.

However, you can maintain calcium and vitamin D absorption on a Carnivore Diet with animal-based foods.

On a Carnivore Diet, you can get most essential minerals from animal-based foods. For example, fatty fish, liver, and bone marrow are rich in vitamin D, calcium, and other crucial nutrients for bone health [9].

Additionally, Carnivore Diet foods like organ meats and bone broth can provide enough magnesium, which is essential for metabolism.

These animal-based sources offer sufficient magnesium to support your body’s metabolic processes, even without boron [10].

But if your body lacks boron and needs it, how should you add it to your Carnivore Diet?

Learn More: The Carnivore Diet Protein Powder: 4 Best Protein Powders

How to Source Boron on a Carnivore Diet?

Although the Carnivore Diet does not allow most sources of boron, there are still many ways to obtain it without using plant-based foods. Here are some of the best ways to have boron in a Carnivore Diet.

• Boron Supplements: If you're concerned about getting enough boron, you can consider taking a boron supplement. These supplements are available in many forms, such as capsules or tablets, and can help you meet your boron needs without worrying about adding plant-based foods to your diet. However, it’s important to consult a doctor and get a prescription before starting any supplement to ensure its safety.
• Bone Broth: Although it’s not a rich source of boron, bone broth contains small amounts. It’s also rich in other nutrients like collagen, calcium, and magnesium, which can support bone health and provide similar positive effects to bones as boron [11].
• Organ Meats: Organ meats like liver and kidney can offer small amounts of boron, along with a wide range of other essential nutrients, such as vitamins A, D, and K2, that help with overall health [12] [13].
• Fatty Fish: Although fatty fish like salmon or sardines do not contain boron, they are rich in vitamin D and omega-3 fatty acids, which support bone health and hormone balance. These benefits are similar to those provided by boron [14].

With these alternatives, how can we plan our Carnivore Diet to have sufficient boron without interrupting our diet?

Learn More: Top 10 Best Low-Carb Protein Powders for Weight Loss

The Best Ways to Source Boron

If you're following a Carnivore Diet or other animal-based, low-carb, ketogenic diets but are concerned about getting enough boron, here are two effective ways to follow:

• Consuming Small Amounts of Plant-Based Foods
• Finding Alternative Sources of Boron

Consuming Small Amounts of Plant-Based Foods

If you're not following the strict version of the Carnivore Diet, you can consume small amounts of plant-based foods high in boron, like avocados, nuts, or leafy greens such as spinach, kale, or lettuce.

This approach is known as the Dirty Carnivore Diet, and it’s a good option for those who want to keep some plant foods in their diet.

This way, you can get more boron, but consuming plant-based foods for boron also increases your carbohydrate intake, so if you’re on a low-carb diet, you should monitor your carb intake.

However, it’s not recommended to stick with this method for a long time because it can reduce the effect of ketosis, especially on weight loss.

Finding Alternative Sources of Boron

Another option is to consume animal-based foods that offer similar advantages to boron. For example, bone broth made from beef or lamb bones and organ meats like liver or kidney can provide nutrients that support bone health, hormone balance, and metabolism, just like boron.

Bone broth is rich in minerals and compounds that help improve bone structures and support overall health. Organ meats, such as liver and kidney, are packed with vitamins and minerals that are important for your body’s functions [15]. By including these foods in your diet, you can get benefits similar to those provided by boron, even if you’re not eating plant-based foods.

Learn More: 10 Carnivore Diet Mistakes Ruining Your Results

Summary

Do you need boron on a Carnivore Diet? 

No, you don’t need to worry about boron because it’s not labeled as an essential mineral, and you can get similar benefits from other Carnivore-friendly foods.

However, it’s recommended to consult a healthcare professional who can help you decide whether to take boron supplements or add small amounts of plant-based foods to your diet for the best results.