Silicon is a crucial trace element found in the human body that is essential for the optimal formation of collagen, elastin, and connective tissue. A decline in silicon levels is often associated with the natural aging process. By focusing on increasing your intake of this metalloid, you can help support bone mineral density, skin elasticity, and the strength of your hair and nails. For both human health and robust plants, boosting silicon can have noticeable benefits.
Dietary Approaches to Increase Silicon
One of the most effective ways to boost your silicon intake is through your daily diet. Incorporating a variety of silicon-rich foods helps ensure a steady and natural supply of this mineral. Whole, unprocessed plant-based foods are generally the best sources.
Silicon-Rich Foods to Add to Your Diet
- Whole Grains: Whole oats, barley, brown rice, and millet are excellent sources, as much of the silicon resides in the outer hull, which is removed during refining.
- Vegetables: Leafy greens such as spinach and lettuce, green beans, cucumbers, carrots, and potatoes contain notable amounts of silicon.
- Fruits: While most fruits contain smaller amounts, bananas and dried fruits like dates and raisins are good sources.
- Legumes: Lentils, particularly red lentils, and soy-based products can contribute to your silicon intake.
- Herbs and Teas: Horsetail (equisetum) and nettle are traditional herbal sources of silicon and can be prepared as teas.
Beverages as Sources of Silicon
- Water: Mineral and spring water can be significant sources of bioavailable orthosilicic acid (OSA), depending on their geological source. Hard water typically has higher silicon content than soft water.
- Beer: Surprisingly, beer is a potent source of bioavailable silicon due to the brewing process, which extracts orthosilicic acid from barley and hops.
Bioavailability and Silicon Supplements
Not all forms of silicon are equally absorbed by the body. The goal is to ingest silicon in a bioavailable form, primarily as orthosilicic acid (OSA). Supplements can provide a concentrated dose of this absorbable form, especially as we age and our gastric acidity decreases, potentially affecting the digestion of silicon from solid foods.
Types of Silicon Supplements
- Choline-Stabilized Orthosilicic Acid (ch-OSA): This is considered the most bioavailable form of silicon available in supplements. The choline helps stabilize the fragile OSA molecule, preventing polymerization that would hinder absorption. It is a well-researched form that has shown positive effects on skin, hair, and nails in clinical studies.
- Monomethylsilanetriol (MMST): Another readily absorbed organic form of silicon, commonly sold as a liquid supplement, particularly in Europe. Research suggests it converts to OSA in the body for absorption.
- Horsetail Extract: Derived from the horsetail plant, this is a popular botanical supplement. However, its silicon content can be less bioavailable than ch-OSA, and its effectiveness can be inconsistent due to the varying content and bioavailability of its constituents.
- Colloidal Silica Gel: This form, like Silicol®, is a gel containing colloidal silica. While it may provide some absorbable silicon, its absorption is generally less efficient compared to stabilized OSA.
Comparison of Silicon Sources and Bioavailability
| Source | Primary Silicon Form | Bioavailability | Relative Absorption | Comment |
|---|---|---|---|---|
| Choline-Stabilized OSA (ch-OSA) | Orthosilicic Acid | High | Excellent | The most effective and stable supplement form. |
| Mineral/Spring Water | Orthosilicic Acid | Variable | Good to Excellent | Absorption depends on the specific water's mineral content. |
| Beer (Lager) | Orthosilicic Acid | Good | Good | High bioavailability extracted during the brewing process. |
| Whole Grains (e.g., Oats) | Phytolytic Silica | Moderate | Moderate | Requires digestion to become soluble OSA; bioavailability is reduced compared to liquid sources. |
| Horsetail Extract | Various Silicates | Variable | Poor to Moderate | High potential for inconsistency and low bioavailability. |
| Vegetables/Fruits | Phytolytic Silica | Variable | Poor to Moderate | Highly variable absorption depending on the food matrix. |
| Mineral Silica (SiO2) | Silicon Dioxide | Low | Minimal | Found in some food additives, poorly absorbed by the body. |
How to Increase Silicon for Plants
Beyond human health, silicon is a beneficial nutrient for strengthening plants and increasing their resistance to stress. For gardeners or farmers, improving soil silicon can lead to more robust crops.
Methods for Applying Silicon to Plants
- Soil Amendments: Mix silica-rich materials like diatomaceous earth or rice hulls into the soil. This provides a steady, slow-release source of silicon over time. For soilless crops, enriching irrigation water with soluble silicon is effective.
- Foliar Sprays: Use a potassium silicate foliar spray for quicker, more direct absorption by the plant's leaves. Apply early in the morning or late in the evening to maximize effectiveness and absorption. A continuous supply through regular application is more beneficial than a single large dose.
- pH Management: Maintain the soil pH within the ideal range of 5.5 to 7.0. At a neutral or slightly acidic pH, silicon is more available for plants to absorb. Silicon fertilizers can be alkaline, so they may need a separate tank to prevent precipitation when used with other nutrients.
Conclusion
Increasing silicon levels, whether for personal health or for your garden, is a goal achievable through a combination of diet, supplementation, and cultivation practices. For human health, prioritizing a diet rich in whole grains and vegetables, along with consuming mineral water or beer, can provide a solid baseline. To maximize the absorption of this vital mineral, particularly for specific health goals related to bones, skin, hair, and nails, opt for highly bioavailable supplements like choline-stabilized orthosilicic acid (ch-OSA). In an agricultural context, adding silica-rich materials to the soil and using foliar sprays can significantly strengthen plants and increase their resilience. By understanding the best sources and forms of silicon, you can effectively boost your levels and support vital biological functions.
