What Is Silicon?

Silicon is a trace element found abundantly in the Earth's crust (second most abundant element after oxygen), in the human body, and in many foods and water sources. In biological systems, silicon typically exists as silicic acid or silicate compounds rather than as elemental silicon.

Essentiality status: Silicon's classification as an essential nutrient for humans is somewhat controversial. While it's been demonstrated as essential in chickens and rats, and is clearly present in human tissues (especially connective tissue and bone), major health organizations like the FDA and NIH have not officially designated it as essential for humans. However, many researchers consider it a "conditionally essential" or "beneficial" element, particularly for bone and connective tissue health.

What It's Used For (Functions in the Body)

Based on research in animals and observational studies in humans, silicon appears to play several important roles:

Structural functions:

1. Bone formation and mineralization - Involved in the early stages of bone calcification and collagen formation
2. Connective tissue synthesis - Essential component of glycosaminoglycans and collagen in cartilage, tendons, ligaments, and skin
3. Arterial wall integrity - Present in high concentrations in arterial walls; may maintain elasticity
4. Hair, skin, and nail health - Concentrated in these tissues; supports structural integrity

Biochemical functions:

1. Collagen cross-linking - Helps stabilize collagen and elastin structures
2. Mineral metabolism - May influence calcium, magnesium, and other mineral utilization
3. Gene expression - May affect expression of genes related to bone formation
4. Antioxidant properties - May help neutralize aluminum toxicity

Enzyme functions:

• May be a cofactor for certain enzymes, though specific roles are still being researched

Benefits of Adequate Intake

Research-supported benefits:

Bone health:

• Improved bone mineral density: Studies show correlation between silicon intake and bone density, particularly in younger individuals and premenopausal women
• Bone formation support: Animal studies show silicon deficiency impairs bone development
• May reduce fracture risk: Framingham Offspring Study found higher dietary silicon associated with higher BMD in men and premenopausal women
• Osteoporosis prevention: May help maintain bone strength with aging
• Works synergistically with calcium: Appears to enhance calcium utilization in bone

Connective tissue health:

• Cartilage formation: Important for joint cartilage synthesis and maintenance
• Skin elasticity: May improve skin texture and reduce wrinkles (some evidence from topical and oral use)
• Tendon and ligament strength: Supports structural integrity of connective tissues
• Wound healing: May accelerate healing through collagen synthesis

Cardiovascular health:

• Arterial flexibility: Higher silicon intake associated with reduced arterial stiffness
• Atherosclerosis prevention: Some studies suggest protective effects against arterial calcification
• Blood pressure: May help maintain healthy blood pressure through arterial effects

Hair and nail health:

• Stronger nails: May reduce brittleness
• Hair thickness: Some evidence for improved hair diameter and quality
• Reduced hair loss: Limited but suggestive evidence

Other potential benefits:

• Aluminum detoxification: May help reduce aluminum accumulation in body (particularly brain)
• Immune function: Some research suggests immune-supporting effects
• Anti-inflammatory properties: May reduce inflammation markers
• Cognitive health: Through aluminum binding, may protect against aluminum-related cognitive decline

Potential Negatives/Side Effects

Silicon is generally very safe with minimal toxicity concerns at dietary levels.

At normal dietary intake (25-50 mg/day):

• Essentially no side effects reported
• Excellent safety profile
• Well-tolerated by most people

At higher supplemental doses (up to 500 mg/day):

• Generally still well-tolerated
• Occasional digestive upset (rare)
• Mild diarrhea (uncommon)
• No serious adverse effects in studies

Specific concerns:

Crystalline silica (silica dust) - occupational exposure:

• Silicosis: Lung disease from inhaling crystalline silica dust (mining, sandblasting, construction)
• This is NOT a concern from dietary silicon or supplements
• Only from inhaled dust exposure over long periods

Kidney stones (theoretical concern):

• Very high doses might theoretically contribute to silicate stones
• However, this is rare and not well-documented
• Orthosilicic acid form appears less likely to cause kidney stones than some other forms

Drug/condition interactions:

• Generally minimal
• See section below for specific considerations

Form-specific concerns:

• Colloidal silica: Some debate about long-term safety
• Sodium metasilicate: More alkaline, may cause irritation
• Silicon dioxide (as food additive): Generally recognized as safe (GRAS), but some debate about nanoparticle forms

Recommended Intake/Serving Size

There is NO official RDA (Recommended Dietary Allowance) for silicon because it's not recognized as essential by major health agencies.

Estimated typical dietary intake:

• Western diet: 20-50 mg/day (highly variable based on diet)
• Vegetarian diet: May be higher (40-60+ mg/day)
• Asian diet: Can be higher (30-60+ mg/day)
• Ranges widely based on food choices and water source

Suggested adequate intake (from research, not official):

• Some researchers suggest 5-40 mg/day may be beneficial
• Others propose 10-25 mg/day
• Framingham Study suggested >40 mg/day for optimal bone health
• No consensus on optimal intake

Supplemental doses typically used:

• Choline-stabilized orthosilicic acid (ch-OSA): 5-20 mg silicon per day (most common: 10 mg)
• Silicon dioxide/silica: 100-500 mg (much less bioavailable)
• Horsetail extract (natural source): 300-900 mg extract (provides variable silicon)
• Most studies use 5-10 mg bioavailable silicon daily

No established Upper Tolerable Limit:

• Dietary silicon appears safe even at relatively high intakes
• Supplemental doses up to 500 mg/day studied without serious adverse effects
• However, moderation still advisable

Bioavailability varies by form:

• Orthosilicic acid: Most bioavailable (50-80% absorption)
• Soluble silicates: Moderately bioavailable (30-50%)
• Silicon dioxide/silica: Poorly bioavailable (<10%)
• Silicon from foods: Varies (5-50% depending on food matrix)

What to Take With It

Synergistic nutrients for bone and connective tissue:

For bone health:

• Calcium: Works together with silicon for bone formation (1,000-1,200 mg/day)
• Vitamin D3: Enhances calcium absorption and bone health (2,000-4,000 IU/day)
• Vitamin K2 (MK-7): Directs calcium to bones (100-200 mcg/day)
• Magnesium: Essential for bone health and works with silicon (300-500 mg/day)
• Boron: Supports bone metabolism (3-6 mg/day)
• Vitamin C: Essential for collagen synthesis (500-1,000 mg/day)

For connective tissue:

• Vitamin C: Critical for collagen production
• Copper: Needed for collagen cross-linking (1-2 mg/day)
• Zinc: Supports tissue repair (15-30 mg/day)
• Manganese: Involved in connective tissue formation (2-5 mg/day)
• Collagen peptides: Type I and III collagen supplements
• Hyaluronic acid: Supports joint and skin health

For cardiovascular support:

• Magnesium: Arterial and vascular health
• Vitamin K2: Prevents arterial calcification
• Omega-3 fatty acids: Anti-inflammatory for vessels
• Coenzyme Q10: Cardiovascular support

For aluminum detoxification (if that's the goal):

• Magnesium: Competes with aluminum
• Antioxidants: Vitamin C, E, selenium
• Adequate water intake: Helps elimination

What NOT to Take With It (or Use Caution)

Silicon has relatively few concerning interactions, but consider:

Minimal interactions reported, but theoretically:

High-dose antacids containing aluminum:

• Silicon may bind to aluminum
• While this might be beneficial (reducing aluminum absorption), timing may matter
• Space apart by 2 hours if concerned

Very high-dose calcium supplements:

• Some theoretical concern about mineral competition
• Unlikely to be clinically significant
• Normal calcium supplementation fine

Diuretics (water pills):

• May increase silicon excretion through urine
• Probably not clinically significant
• But those on chronic diuretics might have lower silicon status

Bisphosphonates (osteoporosis drugs):

• No known direct interaction
• But take medications as prescribed by doctor
• Space apart from supplements generally (2-4 hours)

Kidney stone medications:

• If you form silicate stones (rare), discuss with doctor
• Most kidney stones are calcium oxalate, not silicate-based

Generally safe with:

• Most medications
• Other supplements
• Foods

Food considerations:

• No significant food interactions
• Silicon in foods is poorly absorbed but safe
• Fiber may slightly reduce absorption but not concerning

Who Should Consider Taking It

Good candidates for silicon supplementation:

Bone health concerns:

• Older adults: Particularly those with osteopenia or osteoporosis
• Postmenopausal women: Higher risk for bone loss
• People with low bone density: Especially if inadequate dietary intake
• Those at risk for osteoporosis: Family history, thin build, smoking history
• Athletes with stress fractures: Recurrent bone injuries

Connective tissue issues:

• People with joint pain or arthritis: May support cartilage health
• Those with connective tissue disorders: EDS (Ehlers-Danlos), joint hypermobility
• Athletes with tendon/ligament injuries: May support healing
• Individuals with chronic tendinitis: Supportive for connective tissue

Skin, hair, nail concerns:

• Brittle nails: May improve strength
• Thinning hair: Some evidence for improvement
• Skin aging concerns: May improve elasticity
• Poor wound healing: Collagen synthesis support

Cardiovascular health:

• High blood pressure: May support arterial flexibility
• Atherosclerosis concerns: Preventive for arterial health
• Arterial stiffness: May improve elasticity

Aluminum exposure concerns:

• Occupational exposure: Those working with aluminum
• Antacid users: Chronic aluminum-containing antacid use
• Concerned about aluminum in food/water: Though usually not necessary
• Cognitive health: Theoretical benefit through aluminum binding

Dietary factors:

• Low dietary silicon intake: Refined grain-based diet, low vegetable intake
• Vegan/vegetarian seeking bone support: Though plant-based diets often higher in silicon
• Those avoiding whole grains: May have lower intake

Who Should NOT Take It (or Use Caution)

Very few absolute contraindications, but consider:

Kidney disease:

• Severe kidney impairment: May not excrete silicon properly
• Kidney stones (silicate type): Rare but if history of silicate stones, avoid supplementation
• Dialysis patients: Unclear safety; consult nephrologist
• Silicon is excreted primarily through kidneys

Other considerations:

Pregnancy and breastfeeding:

• Safety not established in pregnancy/lactation
• Dietary sources fine
• Supplementation should be discussed with healthcare provider
• No known concerns but limited data

Children:

• No established dosing for children
• Dietary sources appropriate
• Supplementation generally unnecessary
• Should only supplement under medical guidance

Rare considerations:

• Silicon sensitivity: Very rare, but if allergic reactions occur
• Those on very low-sodium diets: Some silicon supplements contain sodium
• People with specific rare genetic disorders affecting mineral metabolism

Generally safe for:

• Most healthy adults
• Those with most chronic conditions
• Elderly populations
• People taking most medications

Deficiency Symptoms

Silicon deficiency is not officially recognized in humans because it's not established as essential. However, research in animals and observational studies suggest potential signs of inadequate intake:

From animal studies (chickens, rats):

• Bone deformities and poor bone development
• Skull abnormalities
• Impaired collagen formation
• Connective tissue defects
• Stunted growth
• Poorly formed cartilage

Potential signs in humans (not definitively proven):

Bone and skeletal:

• Poor bone formation or density
• Increased fracture risk
• Osteoporosis or osteopenia
• Slower healing of bone fractures

Connective tissue:

• Joint pain or instability
• Tendon/ligament weakness
• Poor cartilage formation
• Increased injury susceptibility

Skin, hair, nails:

• Brittle nails
• Thinning or weakened hair
• Poor skin elasticity
• Premature skin aging
• Slower wound healing

Cardiovascular:

• Arterial stiffness
• Potential increased atherosclerosis risk
• Reduced arterial elasticity

Risk factors for low silicon status:

• Diet high in refined grains (low whole grains)
• Very low plant food intake
• Soft water (low mineral content)
• Chronic diuretic use
• Kidney disease
• Aging (may reduce absorption/retention)

Important note: These symptoms are non-specific and could have many other causes. True silicon deficiency is likely very rare if it occurs at all in humans.

Toxicity Symptoms

Silicon has very low toxicity from dietary and supplement sources.

Dietary silicon toxicity:

• Essentially impossible from food and water
• Humans can safely consume high amounts through diet
• No documented cases of dietary silicon toxicity

Supplemental silicon:

• Very safe even at high doses
• Studies using up to 500 mg/day found no serious adverse effects
• Upper safety limit not well-established because toxicity is so rare

Mild effects at very high doses (uncommon):

• Digestive upset
• Mild diarrhea
• Bloating or gas
• These resolve when dosage reduced

Inhalation toxicity (NOT from supplements):

• Silicosis: Serious lung disease from inhaling crystalline silica dust
• Only occurs from occupational exposure (mining, sandblasting, construction)
• Causes lung scarring, breathing difficulties, increased infection risk
• This is NOT relevant to dietary silicon or oral supplements

Theoretical concerns at extremely high doses:

• Possible kidney stone formation (silicate stones - very rare)
• Potential kidney burden if severe kidney disease present
• But these are theoretical; actual documented cases are rare

No known symptoms of:

• Liver toxicity
• Heart toxicity
• Neurological toxicity
• Blood toxicity
• Immune suppression

Bottom line: Silicon is one of the safest minerals/elements to supplement. Toxicity from oral intake is extremely rare to nonexistent.

Timing and Food Considerations

Best time to take:

• Anytime is generally fine - timing not critical
• Morning with breakfast: Convenient for most people
• With meals: May enhance tolerability (though rarely an issue)
• Split dosing: If taking higher amounts, can divide throughout day
• Consistency: Same time daily helps maintain routine

With food or without:

• Can be taken with or without food
• With food may be preferable: Slightly better tolerability, though silicon itself rarely causes stomach upset
• Absorption: Food doesn't significantly impair absorption of most bioavailable forms
• Orthosilicic acid: Well-absorbed regardless of food
• Colloidal silica: May be better with food

Specific timing considerations:

With other bone supplements:

• Can take together with calcium, vitamin D, magnesium
• No need to separate these
• May work synergistically

With medications:

• Generally safe to take simultaneously
• If taking medications that need empty stomach, follow those medication instructions
• No known significant drug interactions requiring timing separation

Form-specific considerations:

Choline-stabilized orthosilicic acid (ch-OSA):

• Most bioavailable form
• Can take anytime with or without food
• Usually liquid or capsule
• Some products dissolved in water or juice

Horsetail extract:

• Natural source of silicon
• Take with water
• May be better with food
• Some recommend avoiding late at night (mild diuretic effect for some)

Silicon dioxide/silica supplements:

• Less bioavailable
• Take with food
• Adequate water intake

Hydration:

• Drink adequate water throughout the day
• Helps with silicon metabolism and excretion
• Generally good for overall health

Food Sources

Silicon is found in many plant-based foods and beverages:

Excellent sources (high silicon content):

Grains and cereals:

• Whole grains: Oats, brown rice, barley, wheat bran (10-40 mg per serving)
• Beer: One of the richest sources; 4-12 mg per 12 oz (from barley malt)
• Bran cereals: High-fiber cereals (5-20 mg per serving)
• Whole wheat bread: 3-8 mg per slice

Vegetables:

• Green beans: 4-7 mg per cup
• Spinach: 3-6 mg per cup cooked
• Leafy greens: Variable amounts
• Carrots: 1-3 mg per cup
• Asparagus: 2-4 mg per cup

Beverages:

• Beer (especially unfiltered): Very high (4-12 mg per 12 oz)
• Red wine: 2-4 mg per glass
• Coffee: 1-2 mg per cup
• Tea: 1-2 mg per cup
• Mineral water: Varies widely by source (0.5-10 mg per liter)

Good sources (moderate silicon):

Fruits:

• Bananas: 4-5 mg per banana
• Raisins: 2-4 mg per 1/4 cup
• Apples with skin: 1-2 mg per apple
• Oranges: 1-2 mg per orange
• Grapes: 1-2 mg per cup

Other:

• Nuts: Almonds, peanuts (1-3 mg per serving)
• Beans and legumes: Variable (2-5 mg per cup)
• Root vegetables: Potatoes, beets (2-4 mg per serving)

Low sources:

• Refined grains: White bread, white rice (silicon removed in refining)
• Most meats: Very low silicon content
• Dairy products: Low silicon
• Highly processed foods: Generally low

Water content:

• Varies dramatically by source: 1-50 mg/L
• Hard water: Generally higher silicon
• Soft water: Lower silicon
• Mineral water: Can be significant source
• Tap water: Depends on geological source

Bioavailability from foods:

• Green beans: ~40-50% absorbed
• Beer: Very bioavailable due to orthosilicic acid form
• Whole grains: Lower bioavailability (5-10%) due to fiber and phytates
• Bananas: Moderate bioavailability

Forms of Silicon in Supplements

Most bioavailable forms:

1. Choline-stabilized orthosilicic acid (ch-OSA):

• Most studied and bioavailable form (50-80% absorption)
• Orthosilicic acid stabilized with choline to prevent polymerization
• Available as liquid or capsules
• Typical dose: 5-20 mg silicon
• Best supported by research
• Brand names: BioSil, Jarrow ch-OSA
• Best choice for supplementation

2. Orthosilicic acid (OSA):

• Highly bioavailable but unstable in solution
• Must be stabilized (with choline or other compounds)
• The form most readily absorbed and utilized

3. Sodium metasilicate:

• Moderately bioavailable
• More alkaline, may cause minor GI upset
• Less commonly used

Less bioavailable forms:

4. Silicon dioxide (silica):

• Poorly absorbed (<10%)
• Common as food additive (anti-caking agent)
• Needs very high doses to provide meaningful silicon
• Less recommended for supplementation
• Very inexpensive

5. Colloidal silica:

• Suspended silica particles
• Variable absorption (10-30%)
• Some debate about long-term safety
• Mixed quality among products

Natural sources:

6. Horsetail (Equisetum arvense) extract:

• Plant naturally high in silicon (5-10% silicon content)
• Also contains other compounds (flavonoids, antioxidants)
• Bioavailability moderate (20-40%)
• Typical extract: 300-900 mg providing 15-90 mg silicon
• Popular natural choice
• Caution: Should be standardized extract; raw horsetail may contain thiaminase

7. Bamboo extract:

• Very high silicon content (70%+ silica)
• Popular in hair/skin/nail supplements
• Bioavailability lower than orthosilicic acid
• Often 300-500 mg providing high amounts of silicon dioxide

8. Diatomaceous earth (food-grade):

• Not recommended for supplementation
• Very poorly absorbed
• Better as filtering agent, not supplement

What to look for in supplements:

• Form: Choline-stabilized orthosilicic acid preferred
• Dosage: 5-10 mg bioavailable silicon is typical effective dose
• Purity: Third-party testing (USP, NSF, ConsumerLab)
• Brand reputation: Choose established brands
• Avoid: Poorly described "silica" without specific form

Additional Important Information

Silicon and Bone Health Research:

Key studies:

• Framingham Offspring Study: Found positive correlation between dietary silicon intake and bone mineral density in men and premenopausal women
• Silicon intake of >40 mg/day associated with ~10% higher BMD at hip
• Effect more pronounced in younger individuals

Clinical trials:

• Studies using ch-OSA (10 mg silicon/day) showed improvements in hair and skin in women
• Some studies show improved collagen synthesis markers
• Bone studies show promise but need more research

Mechanisms:

• Early stages of bone calcification
• Collagen synthesis and cross-linking
• May enhance calcium deposition in bone
• Important for bone matrix formation

Silicon and Aluminum:

Competitive relationship:

• Silicon and aluminum compete for absorption
• Silicon may reduce aluminum absorption from GI tract
• Silicon may help eliminate aluminum from tissues
• May bind aluminum in brain tissue

Research context:

• Aluminum implicated in some neurological conditions
• Silicon-rich mineral water (Spritzer) studied for aluminum reduction
• One study showed drinking silicon-rich water reduced aluminum levels in Alzheimer's patients
• More research needed

Practical application:

• Avoid aluminum cookware if concerned
• Adequate silicon intake may offer some protection
• Not a proven treatment for aluminum toxicity

Silicon and Skin Health:

Topical applications:

• Silicon used in many skin care products
• May improve skin texture and elasticity
• Wound healing applications

Oral supplementation:

• Some studies show improved skin elasticity with ch-OSA
• Reduced brittleness of hair and nails
• Improved appearance of photoaged skin
• Typical study dose: 10 mg silicon daily for 20+ weeks

Silicon in Nature:

Environmental abundance:

• Second most abundant element in Earth's crust (27%)
• Found in sand, quartz, rocks
• Present in most soils
• Varies in water depending on geology

Plant uptake:

• Plants absorb silicon from soil
• Protective function in plants (strengthens cell walls)
• Why plant foods are primary silicon source

Silicon and Aging:

Changes with age:

• Silicon content in tissues (especially arteries) decreases with age
• Arterial silicon content can drop 40-60% from young to old age
• May contribute to loss of arterial elasticity
• Skin silicon also decreases

Implications:

• May partially explain age-related bone loss
• Arterial stiffness with aging
• Skin aging and loss of elasticity
• Suggests increased importance of adequate silicon in elderly

Silicon and Cardiovascular Health:

Arterial health:

• Concentrated in arterial walls, especially elastin
• Associated with arterial flexibility and compliance
• Framingham Study: Higher silicon intake associated with reduced arterial stiffness
• May help prevent atherosclerosis

Mechanisms:

• Maintains arterial wall integrity
• Supports elastin and collagen in vessel walls
• May reduce calcification
• Anti-inflammatory effects in vessels

Silicon Content in Body:

Distribution:

• Total body silicon: ~1-2 grams in adult human
• Highest concentrations: skin, bone, connective tissue, arteries
• Also found in liver, kidney, heart, lungs
• Blood levels: 5-20 μg/dL typically

Silicon Metabolism:

Absorption:

• Absorbed primarily in small intestine
• Soluble forms (orthosilicic acid) best absorbed
• Particulate silica poorly absorbed
• Absorption rate: 5-80% depending on form

Excretion:

• Primarily through kidneys in urine
• Rapid excretion (hours to days)
• Not significantly stored long-term
• Requires regular intake to maintain levels

Factors affecting silicon levels:

Increase silicon status:

• Diet high in whole grains, vegetables
• Beer consumption (highest source)
• Hard mineral water
• Adequate kidney function

Decrease silicon status:

• Refined grain diet
• Low plant food intake
• Diuretic use
• Kidney impairment
• Aging (reduced absorption/retention)

Quality and Testing:

For supplements:

• Look for third-party testing (USP, NSF, ConsumerLab)
• Verify silicon content on label
• Check for form (ch-OSA best)
• Reputable manufacturers

For water:

• Can test mineral content of water
• Silicon content varies widely (1-50 mg/L)
• Some mineral waters advertise silicon content

Practical Recommendations:

To increase dietary silicon:

• Eat more whole grains (especially oats, brown rice)
• Include green beans, leafy vegetables
• Drink mineral water high in silicon
• Consider moderate beer consumption (if appropriate)
• Choose unrefined grains over refined
• Eat variety of fruits and vegetables

For supplementation:

• Choose ch-OSA form
• Start with 5-10 mg silicon daily
• Take consistently
• Combine with other bone/connective tissue nutrients
• Give 3-6 months to assess effects

Realistic Expectations:

What silicon can help with:

• Bone density support (with other nutrients)
• Connective tissue health
• Skin, hair, nail improvement
• Arterial health
• May reduce aluminum burden

What silicon cannot do:

• Cure osteoporosis alone
• Replace medical treatment
• Reverse severe arthritis
• Eliminate all aluminum exposure effects
• Work immediately (takes weeks to months)

Cost Considerations:

Supplementation:

• Ch-OSA supplements: $15-35 per month
• Horsetail extract: $10-20 per month
• Less bioavailable forms: $5-15 per month

Dietary sources:

• Most silicon-rich foods are inexpensive
• Beer (if you drink it) provides silicon
• Whole grains economical
• Vegetables affordable

Research Gaps:

What we still need to know:

• Optimal intake for humans
• Whether it's truly essential
• Long-term effects of supplementation
• Dose-response relationships
• Best forms and bioavailability comparisons
• Effects in different populations
• Interactions with medications

Ongoing research:

• Bone health trials
• Cardiovascular studies
• Aluminum detoxification research
• Skin health applications
• Optimal dosing studies

Bottom Line

Silicon is a trace element with important structural roles in bone, connective tissue, skin, and arterial walls. While not officially recognized as essential by all authorities, substantial evidence suggests beneficial effects, particularly for bone density, joint health, skin quality, and cardiovascular function.

Key takeaways:

• Status: Likely beneficial element; essentiality in humans not definitively proven but strongly suggested
• RDA: None established; typical diet provides 20-50 mg/day
• Suggested beneficial intake: 10-40+ mg/day from research (not official)
• Functions: Bone formation, collagen synthesis, connective tissue structure, arterial integrity
• Benefits: Bone density, joint health, skin/hair/nail quality, arterial flexibility, possible aluminum detoxification
• Safety: Extremely safe; virtually no toxicity from oral intake
• Best supplemental form: Choline-stabilized orthosilicic acid (ch-OSA), 5-10 mg/day
• Food sources: Whole grains, green beans, beer, bananas, leafy vegetables, mineral water
• Timing: Anytime, with or without food
• Deficiency: Not officially recognized but low intake may affect bone and connective tissue
• Toxicity: Essentially impossible from diet/supplements; only inhalation concern (occupational)
• Who benefits: Those with bone loss, joint issues, aging concerns, low dietary intake
• Contraindications: Severe kidney disease, rare silicate kidney stones

Practical approach:

• For most people: Get silicon through whole grains, vegetables, and varied diet
• For specific concerns (bone loss, joint problems, skin aging): Consider ch-OSA supplementation 5-10 mg/day
• Very safe to supplement: One of the safest minerals
• Works best with: Calcium, vitamin D, vitamin K2, magnesium for bone; vitamin C for collagen
• Give it time: Effects take 3-6 months to become apparent

Silicon represents a promising but under-researched element. While not officially essential, the evidence strongly suggests important roles in human health, particularly for structural tissues. Supplementation is safe and may benefit those with inadequate intake or specific health concerns related to bone, joints, or connective tissue.