What it does in the body
- Collagen synthesis and cross-linking
- Bone mineralization and formation
- Connective tissue integrity (skin, hair, nails)
- Glycosaminoglycan synthesis (cartilage)
- Vascular wall integrity
How much you need (Daily Value)
| Group | Recommended | Source |
|---|---|---|
| Adult male | No RDA; estimated intake 20-50 mg/day from typical diet | Estimated |
| Adult female | No RDA; estimated intake 20-50 mg/day | Estimated |
| Pregnancy | No RDA established | N/A |
| Children | No RDA established | N/A |
| Older adults | No RDA; may benefit from higher intake for bone health | Estimated |
Richest food sources
| Food | Amount | Where |
|---|---|---|
| Beer | 6.4 mg per 100ml | global |
| Oats | 20.5 mg per 100g | global |
| Whole wheat bread | 5.3 mg per 100g | global |
| Brown rice (cooked) | 4.5 mg per 100g | global |
| Bananas | 4.8 mg per 100g | Tropics/global |
| Green beans | 6.1 mg per 100g | global |
| Mineral water (high silicon) | 0.5-3.0 mg per 100ml | varies by source |
| Horsetail herb (tea) | 5-8 mg per cup (extract) | global (herbal) |
If you don't get enough
Mild: Brittle nails, dull hair, reduced skin elasticity
Moderate: Impaired bone formation, weakened connective tissue
Severe: Not well defined in humans; animal studies show skeletal deformities, abnormal collagen structure, impaired growth
Time to onset: Effects of low intake develop over months to years.
Too much
Upper limit: No established UL. Generally regarded as safe up to 50 mg/day from supplements.
Excessive silica dust inhalation causes silicosis (occupational lung disease). Oral silicon from food and supplements has very low toxicity. Kidney stone risk may be slightly increased with very high chronic intake.
How well you absorb it
Orthosilicic acid: 50-60% absorbed. Polymerized silica (as in most supplements): very poorly absorbed (<1%). Phytolithic silica in plants: moderately bioavailable.
Helped by: Acidic pH (keeps silicon as monomeric orthosilicic acid), Vitamin C, Choline-stabilized orthosilicic acid (ch-OSA)
Hindered by: Alkaline pH (promotes polymerization), High aluminum intake, High fiber (can bind silicon)
Cooking & storage
Silicon content is not significantly affected by cooking. Brewing and malting processes (beer production) extract silicon from barley. Refining grains removes most of the silicon-containing outer layers.
Nutrisize Health totals every nutrient from what you actually eat, against targets set for your age and sex, and flags what's short — across 4,995 foods, on your device.
