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Head-to-head evidence comparison — which supplement is right for you?
Calcium vs Silicon: Calcium has the stronger overall evidence (5.5 vs 5/10); they work on different things and are often used together, not either/or. Take the 60-second quiz for a pick tailored to your goals.
Calcium wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Too few graded studies
Top outcomes
Verdict
Too few graded studies
Top outcomes
Shared outcomes (1)
Outcomes where both Calcium and Silicon have evidence — compare verdict strength side-by-side.
1000–1200mg daily (split doses) (no cited trial states the dose it used)
Split doses with meals, 500mg with breakfast, 500mg with dinner
Calcium Citrate
5-10mg elemental silicon daily
With meals
Choline-stabilized orthosilicic acid (ch-OSA)
and 7 more not shown
In a 12-month RCT of 136 women with low bone density, all taking calcium and vitamin D3, added orthosilicic acid raised one bone-formation marker (PINP) but did not change spine bone density.
Silica (5–20 mg orthosilicic acid equivalent/day) can be taken with calcium. A bone-density benefit has not been shown.
6-24 months
12-36 months
Throughout pregnancy
Within days of starting
12-20 weeks
12-20 weeks
12-20 weeks
6-12 months
Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis
Lancet (2007) · Meta analysis · n=63897
29 randomised trials, 63,897 participants aged 50 or older, pooled with a random-effects model.
Role of calcium and/or vitamin D supplementation in preventing osteoporotic fracture in the elderly: a systematic review and meta-analysis
Indian J Med Res (2023) · Meta analysis
18 RCTs in adults over 60, comparing calcium, vitamin D or both against no treatment or placebo.
Calcium and vitamin D for increasing bone mineral density in premenopausal women
Cochrane Database Syst Rev (2023) · Systematic review · n=941
7 RCTs, 941 healthy premenopausal women: 138 randomised to calcium, 110 to vitamin D, 271 to both, 422 to placebo. Mean ages 18.1 to 42.1.
Association between the Composition of Drinking Water and Cognitive Function in the Elderly: A Systematic Review
International journal of environmental research and public health (2024) · Systematic review · n=10
The prevalence of dementia increases with nearly 10 million new cases each year, with Alzheimer's disease contributing to 60-70% of cases.
Use of silicon for skin and hair care: an approach of chemical forms available and efficacy
Anais Brasileiros de Dermatologia (2016) · Review
On the skin, it is suggested that silicon is important for optimal collagen synthesis and activation of hydroxylating enzymes, improving skin strength and elasticity.
Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial
The British journal of nutrition (2015) · Rct · n=53
Isokinetic quadriceps strength (IQS) of the right leg was determined and sensory motor control (SMC) was investigated by a standardised one-leg stabilisation test.
Calcium has a higher evidence score (5.5/10 vs 5/10) and wins in 2 of 3 categories.
For bone health, Calcium has a higher relevance score (95 vs 35).
Calcium and Silicon may work well together: In a 12-month RCT of 136 women with low bone density, all taking calcium and vitamin D3, added orthosilicic acid raised one bone-formation marker (PINP) but did not change spine bone density. Silica (5–20 mg orthosilicic acid equivalent/day) can be taken with calcium. A bone-density benefit has not been shown.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.