What is the best form of silica to take?

October 19, 2025 •

4 min read

Studies suggest that dietary silicon absorption varies widely depending on the source, with some forms being far more bioavailable than others. Selecting the best form of silica to take can significantly impact its benefits for skin, hair, and bone health. This guide will explore the most effective types, their absorption rates, and help you make an informed choice.

Quick Summary

Different silica forms offer varying levels of absorption. Highly bioavailable options like monomethylsilanetriol (MMST) and certain stabilized orthosilicic acids (OSA) are often superior to other common sources such as colloidal silica or basic horsetail extract. Choosing the right form is crucial for maximizing benefits.

Key Points

Monomethylsilanetriol (MMST) offers the highest bioavailability, with absorption rates around 64%, making it a highly effective supplemental form.
Choline-stabilized orthosilicic acid (ch-OSA) is also highly effective due to its stable, non-polymerized form, offering significantly better absorption than standard extracts.
Standard orthosilicic acid (OSA) is easily absorbed but unstable, so it must be chemically stabilized to maintain its bioavailability in a supplement.
Horsetail extract's bioavailability varies greatly, as much of its silica is in a less absorbable, polymerized form known as phytoliths.
Silica absorption is critical, as highly polymerized forms like colloidal silica and silicon dioxide are poorly utilized by the body.
Benefits of effective silica supplementation include improved hair strength and thickness, skin elasticity, and nail durability.
Liquid forms, especially MMST, are often the most bioavailable due to their superior solubility.

Understanding Bioavailability in Silica

Bioavailability is the key factor when determining what is the best form of silica to take. It refers to the proportion of a supplement that is absorbed by the body and enters systemic circulation. For silica, the primary goal is for it to be absorbed in its monomeric, or single-unit, form, known as orthosilicic acid (OSA). Larger, polymerized silica molecules are poorly absorbed and largely pass through the body unutilized. The form of silica, therefore, dictates how much of the mineral your body can actually use.

Forms of Silica and Their Absorption

Several types of silica are available on the market, but their effectiveness differs dramatically. The highest bioavailability is seen in specific, stabilized versions of orthosilicic acid. Here is a breakdown of the most common forms:

Monomethylsilanetriol (MMST): Often sold as 'Organic Silicon', MMST is a highly soluble and stable form of silica with superior bioavailability. Studies have shown absorption rates of up to 64%, making it one of the most effective options available. Its monomeric structure allows for efficient uptake without polymerizing in the gut.
Choline-Stabilized Orthosilicic Acid (ch-OSA): This form uses choline to prevent the polymerization of orthosilicic acid, maintaining its stability and absorbability. It has demonstrated moderate to high absorption rates in clinical studies, proving more effective than many plant extracts.
Standard Orthosilicic Acid (OSA): While OSA is the ideal form for absorption, it is highly unstable and rapidly polymerizes at higher concentrations. This rapid polymerization dramatically reduces its bioavailability unless it is stabilized by a complexing agent like choline or maltodextrin.
Horsetail Extract: A popular natural source, horsetail is high in silica. However, much of the silica is present in a polymerized, difficult-to-absorb form called phytoliths. While it does provide some benefits, its silica bioavailability is often lower than stabilized synthetic versions. Quality can also vary widely between products, and some may contain thiaminase, an enzyme that can deplete vitamin B1 with long-term use.
Colloidal Silica & Silicon Dioxide: These are common, poorly-absorbed forms. Silicon dioxide (SiO2) is inert and used as an anti-caking agent in supplements but offers minimal nutritional benefit as a silicon source. Colloidal silica consists of large, polymerized particles with very low bioavailability, sometimes as low as 1%.

Comparison Table of Silica Forms


Feature	Monomethylsilanetriol (MMST)	Choline-Stabilized OSA (ch-OSA)	Horsetail Extract	Colloidal Silica	Diatomaceous Earth
Bioavailability	Highest (~64%)	High (varies, ~17-43%)	Low-to-Moderate (highly variable)	Very Low (<5%)	Low (often requires conversion)
Absorption Mechanism	Monomeric; easily absorbed	Stabilized monomers; absorbed effectively	Polymerized phytoliths; requires breakdown	Large, polymerized particles; poorly absorbed	Polymerized amorphous silica; depends on hydration
Form	Liquid solution	Liquid or pellets	Powder, capsule, or tea	Gel or liquid	Powder
Primary Benefit	Maximum absorption	Improved skin and nail health	Natural source with other vitamins	Inexpensive filler/anti-caking agent	High concentration of amorphous silica

Making the Best Choice for Your Needs

Choosing the right form of silica depends on your priorities. If maximizing absorption is your primary goal for tangible results in skin, hair, and nails, a stabilized form is the most prudent choice. For those seeking a natural approach, understanding the limitations of plant-based sources is important.

Benefits of Higher Bioavailability

Hair and Nails: High-bioavailability silica promotes stronger, thicker hair and less brittle nails by supporting the production of keratin and collagen.
Skin Elasticity: As a key component in collagen production, readily available silica helps improve skin texture and elasticity, reducing the appearance of fine lines.
Connective Tissues and Bones: Silica is crucial for the formation and integrity of connective tissues throughout the body, including bones and cartilage.

How to Optimize Your Silica Supplementation

Read the Label: Avoid products that list only 'silicon dioxide' as the active ingredient if your goal is nutritional supplementation. Look for specific, stabilized forms like MMST or ch-OSA.
Consider Natural Sources with Caution: While horsetail is rich in silica, its bioavailability is lower than synthetic forms. Opt for standardized extracts if you choose this route. Food sources like whole grains and leafy greens also contribute to overall silicon intake.
Time Your Dosage: Some sources recommend taking liquid forms on an empty stomach to enhance absorption. However, stabilized forms generally absorb well with or without food. Follow the manufacturer's specific instructions.
Consult a Professional: If you have underlying health concerns or are taking other medications, it is wise to consult a healthcare provider before beginning a new supplement regimen.

Is Diatomaceous Earth a Good Option?

Food-grade diatomaceous earth is often promoted as a source of silica. It consists of amorphous silica derived from freshwater diatom fossils. While it is a safe form of silica to ingest, it is insoluble and its bioavailability is generally considered low compared to stabilized, monomeric forms. While it offers other benefits like acting as a natural detoxifier, it may not be the most efficient source for targeting systemic silica absorption.

Liquid vs. Capsules

Silica supplements are available in both liquid and capsule forms. Liquid formulations containing stabilized OSA or MMST often offer the highest bioavailability because the silica is already in a soluble, absorbable form. Capsules typically contain dried, powdered extracts or compounds, and their absorption can vary depending on the extract's standardization and the presence of fillers.

Conclusion

Based on current research, monomethylsilanetriol (MMST) and choline-stabilized orthosilicic acid (ch-OSA) are the best forms of silica for maximizing bioavailability and promoting benefits for hair, skin, and nails. While natural options like horsetail extract and whole grains can contribute to overall intake, their absorption is less predictable. To get the most from your supplement, prioritize stabilized, soluble forms and speak with a healthcare professional to determine the right choice for your health goals. A well-informed decision will ensure you are effectively supplementing this important trace mineral.

For additional information on the science behind nutrient absorption, you can read more at The comparative absorption of silicon from different foods and food supplements.

Frequently Asked Questions

The most absorbable form of silica is monomethylsilanetriol (MMST), also referred to as 'Organic Silicon.' This stabilized monomeric form can have a bioavailability of up to 64%.

Horsetail extract is a natural source of silica, but its bioavailability is generally low and highly variable. Much of the silica in horsetail is in a poorly absorbed, polymerized form. Stabilized synthetic forms are more reliably absorbed.

A highly bioavailable silica supplement supports collagen production, which improves skin elasticity, reduces fine lines, strengthens hair, and makes nails less brittle. It also supports bone and connective tissue health.

Liquid forms of silica, particularly those containing stabilized MMST or orthosilicic acid, often provide superior bioavailability because the mineral is already in a soluble, readily absorbed state. Capsules containing standardized extracts can be effective, but absorption rates can vary.

While food-grade diatomaceous earth is safe to ingest and high in amorphous silica, its bioavailability is considered low because it is insoluble and requires conversion in the body before absorption can occur. It is not the most efficient form for systemic benefits.

While silica doesn't reverse hair loss, it may help strengthen hair and prevent breakage by supporting the production of keratin and delivering essential nutrients to hair follicles. Clinical studies have shown improvements in hair strength and thickness in women supplementing with silicon.

Silica is generally considered safe when taken within recommended dosages. However, long-term use of horsetail extract may cause thiamin (vitamin B1) deficiency due to the enzyme thiaminase. It's always best to consult a healthcare professional before starting a new supplement.