What is silicon and what does it do in the body?

Silicon is a trace mineral found in foods and supplements. It is involved in connective tissue structure and may support collagen formation and bone mineralization.

What are the potential benefits of silicon supplements?

Emerging evidence suggests silicon may support bone mineral density and help improve hair, skin, and nail strength. Potential cardiovascular benefits have been proposed, but direct evidence is limited.

How much silicon should I take per day?

Common supplemental intakes are often in the range of about 10–25 mg per day. Individual needs vary, so consider medical guidance if you have health conditions or take medications.

What foods are high in silicon?

Silicon is present in whole grains and many vegetables, and it can also be found in some beverages and mineral waters. Food content can vary based on processing and growing conditions.

Is silicon safe to take as a supplement?

Silicon is generally well tolerated at typical supplemental amounts, but product form and dose matter. People with kidney disease or those who are pregnant or breastfeeding should consult a clinician before use.

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Silicon

Limited research available·3/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Silicon is a trace mineral potentially supporting bone, skin, nail, and cardiovascular health with emerging but limited evidence.

Cardiovascular Support Tissue Repair Bone Health Skin Health

dose range

10–25 mg

once daily

Consumption

Take silicon with food to maximize absorption, ideally as orthosilicic acid or from dietary sources.

Not fat-soluble.

Best time

Morning or with first meal recommended.

Description

Silicon is a mineral present in whole grains, vegetables, and supplements, with roles in connective tissue and bone formation. It is not classified as essential, but may have health benefits in certain populations.

benefits

Main effects with level of evidence

Limited

Note on evidence

Most evidence for silicon's health effects is observational or from small trials, with further research needed to confirm its role in bone and connective tissue health.

Supports bone mineral density

Limited

Supplemental silicon may enhance bone mineral density, particularly in postmenopausal women, likely through effects on collagen synthesis and bone mineralization.

Particularly relevant for: Postmenopausal women · Older adults

1 · PubMed: Silicon intake and bone mineral density in men and women 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet 6 · Examine.com: Silicon

Strengthens skin, hair, and nails

Limited

Oral silicon supplementation can reduce hair brittleness and improve nail strength, likely due to its role in connective tissue structure.

Particularly relevant for: Adults with brittle nails or hair

2 · PubMed: Efficacy of silicon for hair and nail health 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet 6 · Examine.com: Silicon

Potential cardiovascular support

Limited

Higher silicon intake may help maintain arterial elasticity and reduce risk factors for atherosclerosis, but direct evidence is limited.

Particularly relevant for: Older adults · Individuals at risk for cardiovascular disease

3 · PubMed: Silicon and vascular health 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet 6 · Examine.com: Silicon

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Silicon supplementation is generally well tolerated at typical doses, but high doses may cause kidney issues in at-risk individuals.

warning notices

Exceeding safe upper limits (above 700 mg/day) may promote kidney stone formation or digestive distress.
Those with renal impairment may have difficulty excreting silicon and should avoid supplementation.
No severe side effects are expected at common supplemental doses (10–25 mg/day).
Avoid supplemental silicon if you have chronic kidney disease or severely reduced kidney function.
Monitor total silicon intake to avoid excessive doses (>700 mg/day), which may increase risk of kidney stones.
Pregnant or breastfeeding individuals should use supplemental silicon only under clinician supervision.

Known interactions with medications

No major drug interactions are established for typical supplemental doses.

Contraindications / special precautions

Chronic kidney disease or renal insufficiency.
High risk of kidney stones.
Pregnancy/breastfeeding unless under medical supervision.

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Silicon may influence the absorption of certain minerals, notably aluminum.

Silicon may reduce aluminum absorption and bioavailability.

nutrient · Aluminum

PairLimited

Why

Silicon can bind to aluminum in the gut, decreasing its uptake into the body, which could be beneficial where aluminum exposure is a concern.

recommendation

Pairing silicon-rich foods or supplements may reduce aluminum absorption, though clinical practice implications remain unclear.

5 · NIH Office of Dietary Supplements: Silicon Fact Sheet 6 · Examine.com: Silicon

mechanisms of action

Brief explanations of how it works

Supports collagen synthesis and bone mineralization

Silicon promotes formation of collagen and is involved in bone mineralization, supporting bone strength and density.

1 · PubMed: Silicon intake and bone mineral density in men and women 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet

Enhances connective tissue integrity

Silicon contributes to the structural health of skin, hair, and nails by stabilizing collagen and elastin networks.

2 · PubMed: Efficacy of silicon for hair and nail health 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet

Influences arterial elasticity and vascular tissue health

Silicon may help preserve arterial flexibility, potentially protecting against atherosclerosis and vascular calcification.

3 · PubMed: Silicon and vascular health 5 · NIH Office of Dietary Supplements: Silicon Fact Sheet

Sources & References

Primary literature and reviews on which these statements are based

6 sources

PubMed: Silicon intake and bone mineral density in men and women

PubMed: Efficacy of silicon for hair and nail health

PubMed: Silicon and vascular health

WebMD: Silicon Overview

NIH Office of Dietary Supplements: Silicon Fact Sheet

Comprehensive scientific summary on silicon sources, benefits, and safety.

Examine.com: Silicon

Evidence review of silicon supplementation.

Laatst bijgewerkt: 31 januari 2026

This information is for educational purposes only and does not replace medical advice.