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Silica (Silicon Dioxide)
Cross-links collagen fibers to strengthen bones, skin, hair, and nails — best absorbed as orthosilicic acid.
What the evidence says
Most Silica studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality randomised trials published 2005–2024 with a typical study size of 50 participants.
Based on 9 studies · 6 RCTs · 345 total participants
Confidence
ModerateBy outcome
See full supplement plans that include Silica.
Silica has an evidence score of 8/10 — strong evidence based on 9 indexed studies, including 21 meta-analyses. Cross-links collagen fibers to strengthen bones, skin, hair, and nails — best absorbed as orthosilicic acid.
The commonly studied dose of Silica is 5-10mg elemental silicon daily. Research points to an estimated optimal dose around 0.05mg, with a minimum effective dose near 0.01mg. Individual response varies — start low and adjust.
Timing is flexible for Silica — consistent daily use matters more than the time of day. Silica (silicon dioxide in various forms) supports collagen cross-linking, bone mineralization, and connective tissue integrity.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Silicon is the third most abundant trace mineral in the body and plays a crucial role in collagen synthesis and connective tissue health. It's particularly concentrated in bones, skin, hair, and nails. Supplementation may support bone mineral density, improve skin elasticity, and strengthen hair and nails. Bioavailable forms like orthosilicic acid are best absorbed.
Essential for proper collagen structure
Supports calcium deposition in bones
Strengthens keratin in hair and nails
How Silica works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
5-10mg elemental silicon daily
Loading: Not required
Take with food
| Form | Type |
|---|---|
| 💊Choline-stabilized orthosilicic acid (ch-OSA) | Recommended |
| 💊Orthosilicic acid | Alternative |
| 💊Horsetail extract (natural source) | Alternative |
| 💊Bamboo extract | Alternative |
ch-OSA (BioSil brand) is most bioavailable. Horsetail and bamboo are natural sources but absorption is lower.
Minimum: 12 weeks
Optimal: 24 weeks
Cycling: Not required
Note: Bioavailability varies greatly by form. Orthosilicic acid (OSA) or choline-stabilized OSA are best absorbed.
Based on multiple meta-analyses showing dose-response relationship for occupational crystalline silica exposure and respiratory disease risk. This represents HARMFUL effects from inhalational exposure, not benefits from dietary supplementation. Studies support reducing exposure limits from 0.1 to 0.05 mg/m³. No studies provided support beneficial effects of silica supplementation for hair, nails, skin, or bone health.
Less breakage and improved thickness
Less brittleness and breakage
Better skin elasticity and texture
May support bone mineral density
Consult healthcare provider
May affect mineral balance; monitor if on long-term diuretic therapy
Silicon may bind to aluminum; separate doses by 2+ hours
Tip: Take with food
Silica is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset. Use caution if any of these apply to you: Known allergy or hypersensitivity to Silica or related compounds.
Manganese
Likely helpsCofactor for mitochondrial superoxide dismutase (MnSOD) and enzymes involved in bone formation, blood clotting, and macronutrient metabolism.
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