How does silicon affect the body? An in-depth nutritional guide

November 1, 2025 •

5 min read

Though often overlooked, silicon is the second most abundant element in the Earth's crust and plays several beneficial roles in the human body, particularly concerning the health of bones and connective tissues. Learning how does silicon affect the body is key to understanding its importance beyond being just a geological element.

Quick Summary

Silicon is a trace mineral crucial for synthesizing collagen and elastin, which support bones, skin, hair, and connective tissues. Its bioavailability varies depending on the source, with fluids like water and certain supplements offering more absorbable forms. Proper intake, primarily from plant-based foods, supports overall health, while inhaled crystalline silica is hazardous.

Key Points

Supports Connective Tissue: Silicon is vital for synthesizing collagen and elastin, which are foundational proteins for the structure and elasticity of skin, hair, and connective tissues like cartilage and arteries.
Promotes Bone Health: Essential for bone formation and mineralization, silicon helps regulate the deposition of minerals like calcium and is associated with higher bone mineral density, especially in premenopausal women and men.
Enhances Skin, Hair, and Nails: As a 'beautifying mineral', silicon helps maintain skin elasticity and hydration, while also strengthening hair and reducing brittleness in nails.
Aids in Aluminum Detoxification: Some studies suggest silicon may help protect the brain from aluminum toxicity by forming inert aluminosilicates, potentially lowering the risk of cognitive decline.
Sources and Bioavailability Vary: The most bioavailable form is orthosilicic acid (OSA), primarily found in fluids like water and beer. Silicon in whole grains, vegetables, and supplements can have lower or higher absorption rates depending on its chemical form.
Inhaled vs. Dietary Risk: While dietary silicon is safe, inhaling crystalline silica dust in occupational settings is hazardous and can cause serious lung diseases like silicosis. This risk is not associated with consuming amorphous silica from food or supplements.

The Role of Silicon in Human Health

Silicon, though not officially recognized as an essential nutrient for humans by some bodies due to its ubiquity, is a bioactive trace element with well-documented benefits for bone and connective tissue health. It is integral to the synthesis of the body's structural matrix proteins and, as research continues, more of its potential functions are being revealed. The form in which silicon is consumed, primarily as orthosilicic acid (OSA) from food and water, determines its bioavailability.

Silicon's Impact on Connective Tissues

Connective tissue is a fundamental component throughout the body, making up cartilage, tendons, and ligaments. Silicon plays a pivotal role in maintaining the health and integrity of these tissues by aiding in the synthesis of two crucial proteins: collagen and elastin.

Collagen Synthesis: Silicon is essential for the activation of hydroxylating enzymes, which are critical for forming the collagen network. This network provides a supportive scaffold that gives tissues their structure and strength. A deficiency can lead to reduced collagen formation.
Elastin Production: Elastin provides flexibility and resilience to tissues, particularly in the skin, blood vessels, and cartilage. Silicon is necessary for its synthesis, which gives tissues their elastic properties.

Strengthening Bones and Mineralization

Silicon's contribution to bone health is one of its most recognized functions. It facilitates bone calcification and promotes normal skeletal development.

Mineral Deposition: Silicon is highly concentrated in immature osteoid, the unmineralized bone matrix, but its concentration decreases as calcium deposits increase during maturation. This suggests a regulating role for the deposition of calcium and phosphorus in bone tissue.
Bone Density: Several studies have linked higher dietary silicon intake to increased bone mineral density (BMD), particularly in men and premenopausal women. Silicon supplementation has also been shown to stimulate bone formation markers.
Repair and Regeneration: Silicon is a key component in biomaterials used for bone grafts and tissue engineering, where it enhances biomineralization and osteogenesis.

Benefits for Skin, Hair, and Nails

Often called a 'beautifying mineral', silicon's role in collagen and elastin formation extends directly to the appearance and health of the integumentary system.

Skin: By supporting collagen synthesis, silicon improves skin elasticity, strength, and hydration, which helps to reduce the appearance of fine lines and wrinkles, particularly in sun-damaged skin.
Hair: Higher silicon content in hair fibers is associated with greater brightness and less hair loss. Supplementation has been shown to improve hair tensile strength and morphology in women with fine hair.
Nails: As a predominant mineral in nail composition, silicon helps protect against nail infections and reduces fragility, which can be a sign of systemic deficiency.

Potential Cardiovascular Support

Silicon contributes to the structural integrity of arteries and veins, helping maintain their elasticity and permeability. This can help protect against conditions like atherosclerosis and support healthy blood pressure. It is thought that silicon's role in elastin formation is key to this effect.

Silicon and Cognitive Function

Research has explored a link between silicon and mental health, particularly concerning Alzheimer's disease. Studies have observed that higher silica concentrations in drinking water are associated with a lower risk of developing Alzheimer's. A proposed mechanism for this protective effect is silicon's ability to reduce aluminum toxicity. Silicon can form aluminosilicates, which makes aluminum less bioavailable and helps the body eliminate it, preventing its accumulation in brain tissue.

Understanding Silicon Sources and Bioavailability

For humans, the primary source of silicon is dietary, with intake varying significantly based on regional diet patterns. Crucially, not all forms of silicon are equally absorbed by the body.

Dietary Sources of Silicon

Silicon is most concentrated in unrefined, plant-based foods, which contain phytolytic silica formed by the plant for structural support.

Cereals and Grains: Oats, barley, rice, millet, and wheat are excellent sources. Cereal products can account for a large percentage of total daily intake in some populations.
Vegetables: Beets, green beans, and root vegetables like carrots and potatoes are good sources.
Beverages: Mineral water and beer are highly bioavailable sources, as their silicon content is primarily in the soluble orthosilicic acid (OSA) form.
Fruits and Nuts: Bananas, dried fruits, and nuts contain notable amounts.

Factors Influencing Bioavailability

The form of silicon ingested heavily influences how much is absorbed. The monomeric orthosilicic acid (OSA) is highly soluble and easily absorbed in the gut, while larger, polymerized silica is much less so. Cooking and processing can also reduce the absorbable silicon content in foods. Some supplements, like choline-stabilized orthosilicic acid (ch-OSA), are specifically engineered to maximize bioavailability.

Dietary Silicon: Food Sources vs. Supplements

Deciding between natural food sources and supplements for increasing silicon intake depends on several factors, including bioavailability, consistency, and overall dietary balance. For most healthy individuals, a balanced diet rich in whole grains and vegetables is sufficient. However, for those with specific health concerns like low bone mineral density or brittle hair and nails, supplements might be considered, ideally after consulting a healthcare provider.


Feature	Food Sources (e.g., Oats, Beans, Water)	Supplements (e.g., ch-OSA)
Bioavailability	Varies greatly; high in fluids, lower in many solids.	Engineered for high bioavailability and absorption.
Typical Daily Dose	Variable, typically 20-50mg/day in Western diets.	Consistent, pre-measured dosage, often 5-10mg/day of highly bioavailable silicon.
Nutrient Synergy	Provides a wide range of other nutrients and fiber.	Can be targeted, but lacks the broader nutrient profile of whole foods.
Safety	Extremely safe with no risk of overdose from food.	High safety profile at recommended doses, but consult a doctor if pregnant or have kidney issues.
Form	Primarily as phytolytic silica and orthosilicic acid.	Often as stabilized orthosilicic acid (OSA) or other highly soluble forms.

Safety and Potential Risks

When considering silicon's effect on the body, it is crucial to distinguish between dietary intake and industrial exposure, as the health risks are vastly different. Ingestion of silicon from food and safe supplements is not associated with adverse side effects. The body efficiently regulates its silicon levels, excreting excess in the urine.

However, a significant and well-documented risk exists from inhaling crystalline silica dust, which is a hazard in certain occupational settings like mining and construction. Long-term inhalation of crystalline silica can lead to serious lung diseases, including silicosis, chronic obstructive pulmonary disease (COPD), and lung cancer. This is entirely different from the harmless amorphous silica found in dietary sources and supplements. For most people, dietary intake is completely safe. Those with pre-existing kidney issues or on long-term silicate-containing medications should consult a doctor, as high oral doses over time may increase the risk of kidney stones.

Conclusion: Maximizing Your Silicon Intake

The evidence suggests that silicon is a beneficial trace element, vital for maintaining the health of bones, skin, and various connective tissues. It supports the synthesis of collagen and elastin, playing a structural role that promotes strength and elasticity throughout the body. While research continues to define its precise functions and dietary reference intakes, its positive influence on bone mineral density and its potential role in mitigating aluminum toxicity are clear. The best way to ensure a healthy intake is to prioritize a diet rich in plant-based whole foods, particularly whole grains, vegetables, and mineral water. For those with specific concerns or higher needs, high-bioavailability supplements, such as choline-stabilized orthosilicic acid, can be an effective option. By focusing on a balanced and nutrient-dense diet, most individuals can easily meet a beneficial intake of this important mineral. Further research is needed to more definitively establish the links and mechanisms of action in human health.

Frequently Asked Questions

Dietary silicon is a natural trace mineral consumed via food and water. Silicone, by contrast, is a synthetic polymer containing silicon, carbon, and other elements, used in medical devices and household products. Ingestion of dietary silicon is harmless, while injected liquid silicone is dangerous.

The most bioavailable form of silicon is orthosilicic acid (OSA), found in fluids like water and beer. For solid foods, whole grains (especially oats and barley), certain vegetables like green beans and beets, and dried fruits are good sources, although bioavailability from solids can be lower.

Some studies have shown that silicon supplementation, particularly with highly bioavailable forms like choline-stabilized orthosilicic acid (ch-OSA), can increase markers of bone formation and potentially improve bone mineral density. However, it is not a replacement for calcium and vitamin D, and more research is needed.

Yes, oral silicon supplements containing amorphous silica or stabilized orthosilicic acid are generally considered safe at recommended dosages, as the body effectively excretes excess amounts. However, those with kidney issues or who are pregnant/breastfeeding should consult a doctor before starting any supplement.

Some research suggests that higher silicon intake, particularly from drinking water, may offer a protective effect by reducing the body's absorption and retention of aluminum. Silicon helps to form harmless aluminosilicate complexes, which can facilitate aluminum's excretion.

Unlike dietary silicon, inhaling fine crystalline silica dust can be highly dangerous. Occupational exposure in industries like mining or construction can lead to severe and progressive lung diseases, including silicosis, lung cancer, and other respiratory and autoimmune disorders.

The silicon content in foods is largely unaffected by cooking. However, the bioavailability of silicon from solid, unrefined foods is already lower than from fluids, as it is often bound in polymeric or phytolytic forms that are not easily absorbed.

In animal studies, a silicon-deprived diet resulted in abnormal bone and connective tissue development. In humans, low intake is sometimes associated with weaker bone mineral density and brittle hair and nails, but overt deficiency is rare due to its widespread presence in the environment and diet.