Silica

Supplements · Minerals · Supplement, Typed Supps

A trace mineral with some early evidence for skin, hair and nails — not a proven hair-regrowth fix.

Stage by stage

Intake (Capsule (often as orthosilicic acid)): Absorption varies significantly by form — some silica sources absorb far better than others.
Small intestine (Form-dependent absorption): Absorbed in the small intestine, more efficiently in its more soluble forms.
Bloodstream (Carried to connective tissue): Circulates to tissues including skin, hair, nails, and bone.
Collagen-related tissue (Structural cofactor): Thought to support collagen formation and connective tissue structure, though the exact mechanism is still being studied.

What the evidence supports

Improving skin elasticity and the strength of hair and nails — limited evidence. A few small randomised trials of choline-stabilised orthosilicic acid report modest improvements in skin and hair markers, but the studies are small and often industry-linked.
Supporting bone mineral density — limited evidence. Observational data link higher dietary silicon to better bone density, and one small trial suggested a bone-marker benefit; this is suggestive, not conclusive.

Typical dose

Around 10 mg/day of silicon, usually as choline-stabilised orthosilicic acid (ch-OSA), the form and dose used in trials

Upper limit: No formal upper limit has been set; expert panels have suggested roughly 700 mg/day of silicon is tolerable

Timing

With food, standard dosing.

Time to effect

Wks–mo: Any reported hair, skin, or nail effect in studies.

Common myth

“All silica supplements are equally absorbed.” In reality: Absorption varies enormously by form — the studies showing benefit generally used more bioavailable, soluble forms, not all silica sources.