Silicon

Medically reviewed by Prof. Giorgi Pkhakadze, MD, MPH, PhD — GMJ Editorial Board

Scientific name: Silicon (Si)
Category: Mineral
RDA: Not established
UL: Not established

What is Silicon?

Silicon is the second most abundant element in the Earth’s crust and an essential trace element for human health. In biological systems, silicon exists primarily as orthosilicic acid (H₄SiO₄) or silicate compounds. While not officially recognized as an essential nutrient with established dietary requirements, silicon plays important roles in connective tissue formation, bone health, and skin integrity.

Silicon is naturally present in many foods, particularly whole grains, fruits, and vegetables. In supplement form, it’s commonly found as orthosilicic acid, silica gel, or organic silicon compounds like monomethylsilanetriol. The body’s silicon content decreases with age, which has led to interest in silicon supplementation for age-related health concerns.

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Health benefits & uses

Bone Health (Moderate evidence): Silicon appears to play a role in bone formation and mineralization. The Framingham Offspring Study found positive associations between dietary silicon intake and bone mineral density in men and premenopausal women. Silicon may enhance collagen synthesis and support the formation of glycosaminoglycans in bone matrix.

Skin, Hair, and Nail Health (Limited evidence): Silicon is involved in collagen and elastin synthesis, which are crucial for skin elasticity and strength. Some studies suggest silicon supplementation may improve skin elasticity, reduce wrinkles, and strengthen brittle nails, though more research is needed to confirm these effects.

Cardiovascular Health (Limited evidence): Preliminary research suggests silicon may support arterial health by maintaining elasticity in blood vessel walls. Some studies have found inverse associations between silicon intake and atherosclerosis risk, but evidence remains limited.

Aluminum Detoxification (Limited evidence): Silicon may help reduce aluminum absorption and promote its elimination from the body. This has implications for neurological health, as aluminum accumulation has been associated with cognitive decline, though more research is needed.

How it works

Silicon functions primarily as a structural component in connective tissues. It cross-links with collagen and elastin fibers, providing strength and flexibility to bones, cartilage, skin, and blood vessels. Silicon is also involved in the synthesis of glycosaminoglycans, which are essential components of cartilage and other connective tissues.

At the cellular level, silicon may influence gene expression related to collagen production and bone formation. It appears to work synergistically with other nutrients like vitamin C, which is also essential for collagen synthesis. Silicon’s role in maintaining the structural integrity of tissues makes it particularly important during periods of growth, healing, and aging.

Dosage

No official Recommended Dietary Allowance (RDA) or Tolerable Upper Intake Level (UL) has been established for silicon. Typical supplemental doses range from 5-40 mg daily, with most studies using doses between 10-20 mg daily of bioavailable forms like orthosilicic acid.

Average dietary silicon intake ranges from 20-50 mg daily, depending on food choices and water sources. Some regions have naturally silicon-rich water that contributes significantly to daily intake.

When considering silicon supplementation, it’s important to choose bioavailable forms and consult with a healthcare provider, especially if you have existing health conditions or take medications.

Food sources

Silicon is widely distributed in foods, with the highest concentrations found in:

• Whole grains: Oats, barley, brown rice, wheat bran
• Fruits: Bananas, strawberries, mangoes, raisins
• Vegetables: Green beans, spinach, carrots, cucumbers
• Beverages: Beer (from barley), some mineral waters
• Other sources: Nuts, seeds, and seafood

Food processing often reduces silicon content, making whole, unprocessed foods the best dietary sources. The silicon content of water varies significantly by geographic location, with some mineral waters providing substantial amounts.

Safety & side effects

Silicon supplements are generally well-tolerated with few reported side effects. Crystalline silica (like quartz) can be harmful when inhaled but poses no risk when consumed orally in supplement form. The forms used in supplements, such as orthosilicic acid, are considered safe.

Potential mild side effects may include gastrointestinal upset if taken in large doses. Some individuals may experience kidney stone formation if predisposed, though this is rare with typical supplemental doses.

Silicon is readily excreted by the kidneys, reducing the risk of accumulation and toxicity. However, individuals with kidney disease should exercise caution and consult healthcare providers before supplementing.

Interactions

Silicon has relatively few known drug interactions, but some considerations include:

Aluminum-containing medications: Silicon may reduce aluminum absorption, potentially affecting the efficacy of aluminum-containing antacids or other medications.

Mineral supplements: High doses of other minerals might theoretically compete with silicon absorption, though clinical significance is unclear.

Diuretics: Medications that affect kidney function may influence silicon excretion, though this interaction is not well-studied.

Who should be cautious

While silicon supplements are generally safe, certain individuals should exercise caution:

• Kidney disease patients: Impaired kidney function may affect silicon excretion
• Pregnant and breastfeeding women: Safety data during pregnancy and lactation is limited
• Individuals with kidney stones: Those prone to kidney stone formation should consult healthcare providers
• People taking multiple supplements: High mineral intake from various sources should be monitored

Frequently asked questions

What’s the difference between silicon and silica?

Silicon is the element (Si), while silica refers to silicon dioxide (SiO₂). In supplements, both terms are sometimes used interchangeably, but the bioactive form is typically orthosilicic acid, which provides bioavailable silicon.

Can silicon supplements improve hair growth?

Silicon supports hair structure through collagen synthesis, and some studies suggest improvements in hair strength and thickness. However, evidence for dramatically increased hair growth is limited.

Is silicon supplementation necessary if I eat a balanced diet?

Most people obtain adequate silicon from whole foods, especially if they consume whole grains and vegetables regularly. Supplementation may be considered for specific health goals or as we age when silicon levels naturally decline.

How long does it take to see benefits from silicon supplements?

Effects on skin and nail health may be noticeable within 8-12 weeks of consistent supplementation. Bone health benefits, if any, would likely take longer to manifest and measure.

Can I take silicon with other beauty supplements?

Silicon can generally be combined with other beauty supplements like collagen, biotin, or vitamin C. In fact, vitamin C may enhance silicon’s effects on collagen synthesis.