Silicon (Orthosilicic Acid)
An overlooked trace element required for collagen cross-linking and bone matrix formation. The 'hair, skin, nails' mineral.
Moderate for hair thickness, nail strength, skin elasticity, and bone mineral density support (ch-OSA trials in postmenopausal women). Effects: 6–12 months.
Silicon is the second most abundant element in the Earth's crust and a trace component of human connective tissue. It's required to form glycosaminoglycans, cross-link collagen, and build the bone matrix. Most people get enough from food (bananas, leafy greens, whole grains), but the bioavailable form (orthosilicic acid) is what the body uses — and supplements vary widely in delivering it. Choline-stabilised orthosilicic acid (ch-OSA / BioSil) is the best-studied form for skin, hair, and nails support.
- Form
- Choline-stabilised orthosilicic acid (ch-OSA / BioSil) — well-studied. Horsetail extract (Equisetum) — traditional source. Bamboo silica. Avoid plain silicon dioxide (poorly absorbed).
- Dose
- 5–10 mg orthosilicic acid daily (BioSil delivers 5 mg per dose).
- Timing
- With food. Anytime.
- Schedule
- Daily.
- Side effects
- Very well-tolerated. Mild GI upset rare.
- Interactions
- Generally clean.
- Contraindications
- Severe kidney disease (silicon clearance impaired). Pregnancy / breastfeeding (limited high-dose data).
- Lab markers
- Not routinely tested. DEXA for bone density tracking.
- Food sources
- Bananas, oats, brown rice, leafy greens, whole grains, beer (surprisingly high in silicic acid), horsetail tea. Refined grains have most of their silicon removed.
Pairs with
Collagen peptides, biotin, vitamin C (hair / skin / nails stack). Calcium, vitamin D3, K2, boron (bone stack).
within Minerals