Introduction
Silica, also known as silicon, is a mineral that is often referred to as a nutrient in nutrition. It is the third most occurring trace substance in the human body, although it is not officially classified as an essential nutrient. Nevertheless, increasing research shows that silica can play important roles for different aspects of health, especially related to bones, connective tissue, skin, hair and nails. In this article, we explore what science says about silica: its functions, bioavailability, interaction with other minerals, sources in diet and secure doses to support general health.
Silica in the body and bioavailabilityWhat is silica? Silica usually refers to silicon dioxide or other silicon -containing compounds. In a biological context, silicon often occurs as soluble orthosilicism, especially in fluids such as water and body fluids. The body contains silicon in small amounts, especially in tissues such as bones and connective tissue.
Bioavailability, or recording, is an important factor for silica's effect in the body. Silica is found in various chemical forms, and how easily it is absorbed varies considerably depending on the mold. Monomert orthosilicic acid absorbed most effectively, with a bioavailability that can reach up to 50 %. Polymerized shapes, such as silica, colloidal silica or silica particles from plants, however, often have very low absorption, sometimes below 1 %.In general, the silicon is worse the more tied or polymerized it is. For example, silica in drinking water and beer is mainly in the form of orthosiliconic acid and thus easily accessible to the body, while silicon tied in fiber -rich plant foods, such as banana, can have a recording degree of less than 2 %.
Silica and bone health
One of the most studied areas for silica is its role in the skeleton. Already in the 1970s, animal tests showed that silicon is involved in normal bone development. Animals on a low silicon diet developed deformities in bones and cartilage, while the supply of silicon promoted bone growth, collagen formation and calcium constraint in the bone tissue. Over 30 years of research have provided strong indications that silicon from the diet can contribute positively to bone mineralization and connective tissue health.
Bone mineral density and strength are key aspects of bone health. Epidemiological studies have found a clear correlation between higher silica intake and better bone mineral density. In both the United States and the UK, people with higher silica intake through the diet have shown higher bone density, especially among men and premenopausal women. This indicates that silica can support strong bones. Mechanistic research shows that silica is present at the active mineralization front in growing bones, indicating a function in early calcification of the bone matrix. Silicon can bind to components of the bone tissue and promote calcium deposition and other minerals in the skeleton. Furthermore, silica is involved in the synthesis and stabilization of collagen, the most important protein in the bone matrix and cartilage. Without adequate collagen, the minerals cannot form a solid structure, so silica's impact on collagen can be crucial to the strength of the bone.
In a study on postmenopausal women with a tendency for osteoporosis, silicon supplements were given along with calcium and vitamin D. The group that received silicon as well, experienced a significant increase in bone density in the femur compared to the control group. This suggests a synergy effect in which silica, in the presence of calcium and vitamin D, can support bone formation or reduce bone loss. At the same time, other studies have not always shown major changes in the mineral content of the bone with silica supplements when the diet is already sufficient. Animal experiments have shown that extra silicon can increase the calcium content of the bone only if the diet was initially low calcium. If the calcium intake is sufficient, silicon alone does not appear to give extra minerals to the bones. Nevertheless, there are signs that silica can support both bone mineral density and bone strength through effects on mineral metabolism and the collagen network.
Silica and connective tissue (collagen and cartilage)
Connective tissue includes support tissue in the body, such as cartilage, tendons, ligaments and other tissues containing collagen and proteoglycans. Silica appears to be important for the maintenance of such tissue. Connective tissue structures, such as arterial walls, trachea and cartilage, contain particularly high concentrations of silicon. This is believed to be due to silica's role in the formation of glycosaminoglycans and proteoglycans, complex molecules that build up much of the basic substance of the connective tissue. Silicon can be integrated into these structures and contribute to cross-linking between proteoglycan complexes and collagen fibers, increasing the strength of the tissue and reducing the permeability of the connective tissue matrix. Simply put, silica can help to tie together the components of the connective tissue to make it stronger and more resistant.
Collagensynthesis is a key process in connective tissue, and collagen is the dominant protein in skin, tendons and cartilage. Silica is believed to support collagen formation. Studies have shown that silicon can stimulate fibroblasts, connective tissue cells that produce type I-collagen. It has also been suggested that silica help activate enzymes involved in hydroxylation of collagen, a chemical modification that is important for maturing and stabilizing the collagen fibers. Without adequate silicon, these enzymes can be less effective, which can potentially lead to weaker collagen structure. In animal experiments, a lack of silicon has been linked to reduced collagen content in bone and cartilage, while the supply of collagen increased significantly. This supports that silica has an important function in collagen biosynthesis or stabilization.
Cartilage and joints rely on a durable but flexible matrix of collagen and proteoglycans. Given the role of silica in both of these components, sufficient silicon can contribute to healthy joints. Research on animals has shown that silicon -poor diet led to abnormal cartilage development.Wound healing is another process where the connective tissue regeneration is crucial. Collagen deposition is the key when the skin or other tissue is to heal. Silica's effect on collagen and tissue formation suggests that it can support wound healing. Clinical research on this is limited, but some reports have highlighted silicon's potential role in promoting wound healing and connective tissue repair. This can be linked to the cells having sufficient building blocks and cofactors, such as silica, to form new tissue effectively. More research is needed to confirm how much silica can affect wound healing in humans, but the biological plausibility is present.
Silica for skin, hair and nailsSilica is well known among enthusiasts of supplements for their supposed effects on skin, hair and nails, all of which consist of strong protein networks - collagen in skin and keratin in hair and nails. These tissues are considered the annexes of the skin, and silicon is shown to be found in significant concentrations in hair and nails, where there is a dominant mineral in the composition of the nails. Many people experience crispy nails and lifeless hair as signs of nutritional deficiencies, and some experts have suggested that soft or crispy nails may indicate a systemic silicon deficit.
The skin's elasticity and anti-aging are affected by collagen and elastin, which provides structure and tension. With age, these fibers are gradually broken down and the skin becomes thinner and less elastic. Silica can support new collagen synthesis and slow down the degradation by contributing to very good activity of enzymes needed to form and maintain collagen in the skin. In a placebo -controlled study with 50 middle -aged women with sun -damaged skin, participants received two capsules daily, each with stabilized orthosilisic acid equivalent to 10 mg of silicon per capsule, for 20 weeks. After the period A significant improvement was observed in the microstructu of the skin surfaceR and mechanical properties, such as elasticity, in the silicon group. The appearance of the skin, measured by roughness index and elasticity, improved, while the placebo group did not show similar change. This was the first double -blind, controlled study that documented such effects of silica supplements, suggesting that silica may have a cosmetic and dermatological benefit in aging skin.
Hair growth and hair strength are affected by keratin, the main protein in hair, but also by minerals such as silicon found in the hair strands. Higher silicon content in a strand of hair is associated with a lower risk of fracture and possibly less hair loss. Silicon can contribute indirectly by transporting nutrients to the hair follicles and by binding to amino acids or keratin to strengthen the structure. In one study, 48 people with thin, skirt hair took a supplementation of stabilized orthosilicism daily for 9 months, equivalent to 10 mg of pure silicon per day. By the end of the trial had the hair of those who got silicon significantly higher breaking strength And thicker hair strands, while the placebo group did not show improvement. This suggests that long -lasting silica supplements can cause stronger, fuller hair, possibly by integrating into the hair fibers or stimulating the production of hair proteins. The researchers wondered that silica can interact with the keratin structure via silanol groups that form complexes with the proteins.
Potential effects on cognitive function
Can silica affect the brain and nervous system? This is less explored than bone and skin health, but there are interesting observations. Silicon is not known as a critical nutrient for the function of the nerve cells, but it can indirectly affect the brain through other mechanisms, especially in interaction with metal ions such as aluminum.
Silica, aluminum and cognitive health are an area of interest. Aluminum has long been suspected of having a role in neurodegenerative processes, although the context is not finally proven. Silicon appears to counteract aluminum by tying it to it and forming insoluble aluminum silicates in the gastrointestinal tract, which can prevent the body absorption. This can act as a natural way to reduce potential negative effects of aluminum. A large French cohort study followed almost 2,000 older people over the age of 15 and examined mineral intake via drinking water in relation to cognitive health. They found that those who got more silicon from the drinking water had lower risk of cognitive challenges - An increase of 10 mg of silicon per day was associated with approx. 11 % reduced risk. Conversely, higher aluminum intake was related to increased risk. These findings suggest that silica may have a protective effect on the brain, possibly by preventing aluminum from accumulating in the brain tissue. Small studies have shown that people who drank silicon -rich mineral water over time had reduced aluminum content in the body and tendencies to improvement in cognitive function in some. However, the data base is thin, and silica cannot be recommended as a prevention or treatment of cognitive challenges. A moderate silica intake via diet and water is probably beneficial for general health and can have positive side effects on the brain by helping to reduce potentially harmful substances such as aluminum.Potential effects on the immune system
The silica and the immune system's coupling are complex. Inhalation of silica particles, such as stone dust, can overstimulate the immune system in the lungs and cause harmful effects, but this applies to crystalline silica that is inhaled, not supplements or silicon from the diet. The question is whether silica in supplements has immune -strengthening or immune -regulating properties.
There is limited research directly on people who look at silica supplements and immune function, but animal studies provide some indications. In a model with induced arthritis in animals, it was found that silicon supplements dampened the autoimmune reaction, suggesting that silica can increase anti -inflammatory responses and modify immune reactions in a favorable direction during chronic inflammation. A reduction in the number of circulating lymphocytes was also observed during inflammation of the animals that received silica, which can be interpreted as a cushioning of excessive immune activity.At a general level, some sources have suggested that silicon can support the immune and hormone systems and help maintain a balanced pH in the body, which in theory can create a less favorable environment for pathogens. These statements often originate from laboratory or animal experiments, or holistic perspectives, and not from major clinical trials. Indirectly, the silica can support the immune system by contributing to healthy mucous membranes and skin, which is the body's first -line defense against infections. Adequate silicon intake can cause stronger connective tissue in the skin and mucous membranes and thus better barrier function. This is a logical implication rather than anything directly measured, but robust tissue can help prevent bacteria and viruses from needing through the Armed Forces.
In summary, there may be immunoselized benefits of silica, especially related to its potential anti -inflammatory properties. Living, another trace element, is better known for affecting immune response and inflammation, and it is possible that silicon has similar, milder effects. For the time being, we lack clinical studies showing that healthy people get a stronger immune system of silica supplements, so claims should be careful.
Interaction with other minerals: drill, calcium and magnesium
Minerals in the body rarely seem alone; They are part of complex networks where they can reinforce or inhibit each other's recording and functions. Silica has interesting interactions with several minerals, especially those with overlapping roles in bone health.
Calcium interacts with silica both in the gut and in the bone tissue. High levels of calcium in the diet can potentially reduce the absorption of silicon, possibly by forming heavily absorbable complexes, while low calcium can increase silicon absorption. In the skeleton they cooperate: Calcium is the main mineral in hydroxyapatite crystals that make bones hard, while the silica probably helps these crystals to be deposited effectively in the collagen matrix. Some researchers have suggested that silica can affect how calcium and magnesium are transported or used in the body. The amount of silicon separated into the urine often correlates with the calcium separation, which may indicate that they follow some of the same metabolism. Practically, this means that silica supplements for bone health should be combined with an adequate intake of calcium and vitamin D for very good effect, as shown in studies where silicon has shown positive results on bone density.
Magnesium is another key mineral for skeleton and connective tissue. Silica and magnesium can affect each other in a similar way as silica and calcium. Animal experiments have shown that silicon supplements sometimes lower the magnesium concentration in serum or increase the magnesium excretion, but this did not lead to less magnesium in the bone tissue - bone stomach remained stable. This can be about complex buffer or distribution mechanisms. Both magnesium and silicon are part of enzyme processes related to collagen synthesis and bone growth, so they can have complementary roles. If you consider silica supplements, you should also ensure sufficient magnesium intake, as very good bone and connective tissue health depends on both.
Living is a trace element that, like silicon, is not officially recognized as essential, but which has clear effects on bones and hormones. Lives and silica are often found together in plant foods such as fruits and vegetables and are both linked to bone health. Drills can affect the turnover of calcium, magnesium and vitamin D in a positive way by reducing the excretion of calcium and magnesium and increasing the activation of vitamin D, which in turn benefits the skeleton. Silica and drill can thus support the skeleton through slightly different mechanisms: Drill regulates the mineral balance, while silica contributes to the structure. Both promote bone growth in animal models, and lack of either can cause weakened bones in laboratory animals. Although direct interactions between drill and silicon are not extensively explored, it is logical that a diet that supports bone health includes sufficient of both of these trace elements, along with calcium, magnesium and vitamins such as D and K.
In summary, silica collaborates with calcium and magnesium by supporting their bone and connective tissue integration, and can prevent absorption of potentially unwanted minerals such as aluminum. Drill and silica complement each other by strengthening bones - drill helps the change of mineral, while silica contributes to the physical structure. Balance is the key to holistic health, and a varied diet will usually deliver these micronutrients in sufficient quantities. In cases where the intake of plants or water is low, as in vegans with little processed grain or people with limited access to mineral -rich water, the silica intake may be lower and supplements can be considered.
Silica is found in a number of common food and beverages. Plants generally contain more silicon than animal products, as they absorb silicon from the soil and incorporate it into their structures. Here are some important sources:
Whole grains and grain products are among the richest sources of silica. Especially oats, barley, millet and brown rice have high silicon content. Refined grains lose some silica because it sits in bran and fiber. A typical cereal of whole grains can contain around 5-20 mg of silicon per 100 g. In many western diets, 30-50 % of silicon intake comes from grain products, and in Finland, grain is approx. 68 % of children's silica intake.
Vegetables and legumes also contribute, especially those with edible shells or roots that may contain soil particles. Root vegetables may have silica from the soil they grow in, but it is recommended to wash them well, although some soil particles can increase silicon intake. Certain types of beans, such as green beans, have relatively high silicon content, with analyzes showing up to approx. 8 mg per 100 g. Blade vegetables and other common vegetables have lower levels, but all contribute a little.
Fruit generally contains little silica, with the exception of banana as well as dried fruits such as apricots, dates and raisins, and nuts. A medium -sized banana can contain around 5 mg of silicon, but bioavailability is low, below 2 %, so the practical utility is limited. Dried fruits and nuts may have more concentrated levels of silica because water is removed, but the amount of intake is often small.
Herbs and special plants such as fields, also called wounds, are known for extremely high silica content and have been used traditionally as a source of chiselic acid. Other plants in the grass family, such as bamboo shoots and sugar cane, also accumulate silicon. Some dietary supplements are extracted from bamboo extract or rhythm, as they may naturally contain 5-10 % silicon of the dry weight.
Drinking water is a significant source of silica, depending on the geology of the area. Silicon from water occurs as dissolved orthosiliconic acid, which is very easily absorbable. In land with mineral -rich water, it can contribute some milligrams per liter, while the levels are lower in areas with soft water. European mineral water varies from approx. 4 mg/l up to 16 mg/l silicon, and some commercial water can have as much as 30-40 mg/l, which has been utilized in studies to reduce aluminum in the body. In general, drinking water and other beverages can account for 20 % or more of the daily silica intake.
Beer is a surprisingly good source of silica for many adults. Building paint and hops release silicon during brewing, and beer contains orthosilisic acid in concentrations of approx. 5–20 mg per liter, depending on the type. Studies have shown that beer drinkers, especially men, can have significantly higher silica intake than non-drinkers; In Finland, 44 % of men's silicon intake came from beer. Silicon from beer is also effectively absorbed, shown at high excretion levels in urine after intake. This is not a call for increased alcohol consumption, but illustrates how diets affect the silicon level. Alcohol -free beer or malt extracts could theoretically provide similar benefits without alcohol.
A diet rich in whole grains (preferably not wheat), vegetables, beans and mineral water automatically provide some silica. In western countries, the average intake is estimated to be 20-50 mg of silicon per day, twice as much as typical intake of iron or zinc, even if silicon receives less attention. In vegetable diet, as in India and China, the intake can now 140-200 mg/day, while there may be lower than 20 mg in groups with low plant intake or limited water consumption.
Recommended intake and dosage for health benefits
There is no official recommended daily intake (RDI) for silica in Norway, the EU or the US, but an adequate intake is estimated at 10-25 mg per day for adults. Most people get this through the diet, with an average of 20-30 mg/day in western countries.
Silica is found in multivitamins and supplements for skin, hair and nails, often in doses from 5–25 mg per day. Studies show that 10 mg can have positive effects on skin and hair daily, while 20-30 mg per day, along with calcium and vitamin D, can support bone health. Higher doses (40-50 mg/day) have not shown clearly better effect, as the body does not absorb unlimited amounts.
Silical supplements are considered safe in moderate doses. A 20-week study with 20 mg/day reported no side effects. Surpluses are excreted effectively via the urine, but very high doses can theoretically burdened the kidneys. EFSA considers silicon dioxide as safe in regular amounts, but extreme doses should be avoided.
For general health, including skin, hair and nails, 5-10 mg per day is recommended. For bone health, 10-20 mg per day can be assessed, especially with calcium and vitamin D. Start with a low dose and consult a doctor in medical conditions or the use of diuretic medicines. Silical supplements should supplement, not replace, a balanced diet.
Final remarksSilica appears as an exciting trace element with many biological compounds. Although it has long been underestimated, modern research suggests that silicon has important support functions in the body - from contributing to solid bone building and fresh connective tissue to supporting beauty -related aspects such as the skin's youthfulness and the strength of the hair. There are also promising links to cognitive health and immune balance, mainly indirectly through mechanisms such as aluminum toxification and anti -inflammatory effects.
For specific goals, such as strengthening hair and nails, a supplement can be assessed in consultation with health professionals, with reasonable doses and realistic expectations. As with all supplements, it is important to follow guidelines and avoid unrealistic claims. Silica is not a miracle cure, but it is undoubtedly a factor that contributes to the body's intricate biochemistry to keep bones strong, connective tissue smooth and outer attributes healthy. Continued research will hopefully provide better insight into how this mineral can promote health in a safe and effective way.
- Silicon and Bone Health
- The Role of Silicon in Connective Tissue Health
- Silicon and Its Role in Bone Formation
- The Biological Role of Boron in Humans: A Review
- Boron and Its Role in Nutrition and Health: A Review
- Boron: A Key Element in Bone Health, Calcium Metabolism, and Prevention of Arthritis
- Nutritional Bioavailability of Silicon
- Effect of Oral Intake of Choline-Stabilized Orthosilic Acid on Hair Tensile Strength and Morphology in Women With Fine Hair
- Effect of Oral Intake of Choline-Stabilized Orthosilic Acid On Skin, Nails and Hair in Women With Photodamaged Skin
- Silicon Supplementation and Bone Health: A Review of the Evidence
- Dietary Silicon Intake Is Positively Associated With Bone Mineral Density in Men and Premenopausal Women of The Framingham Offspring Cohort
- Silicon Intake and Alzheimer's Disease: Results from the Paquid Cohort
