Silicon
minerals
Silicon is a trace mineral essential for bone health, collagen synthesis, and connective tissue integrity. It supports hair, skin, and nail quality whilst playing a role in bone mineralisation and strength. Despite its importance, dietary intake is often suboptimal in modern diets.
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Benefits
Dosage
Typical Dose
10-40 mg daily
Upper Limit
100 mg daily
Timing
With meals for optimal absorption
Forms & Bioavailability
Orthosilicic acid (OSA)
Highest bioavailability; well-absorbed and utilised by the body
Silica gel
Moderate bioavailability; colloidal form commonly used in supplements
Silicon dioxide
Lower bioavailability; poorly absorbed; primarily used as a food additive
Side Effects
Interactions
Research Summary
Research supports silicon's role in bone health and collagen synthesis, with studies suggesting benefits for bone density and joint integrity. Evidence for hair, skin, and nail improvements is emerging but remains limited. More robust clinical trials are needed to establish optimal dosing and long-term efficacy in various populations.
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The Bottom Line on Silicon
Silicon is moderately researched with promising but sometimes mixed evidence.It is most commonly used for bone health and density and collagen formation. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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