Silicon’s Presence in the Body
Silicon is naturally present in the human body as a trace mineral. It is the third most abundant trace element in the human body. The human body contains approximately 7 grams of silicon, widely distributed across various tissues.
Silicon is primarily found as monomeric orthosilicic acid (OSA), its biologically active and absorbable form. This water-soluble compound is important for delivering silicon to human cells. High concentrations of silicon are found in connective tissues, bones, skin, hair, and nails.
Key Biological Functions
Silicon plays a role in the formation and maintenance of connective tissues. It supports the synthesis of collagen and elastin, proteins that provide structure, elasticity, and strength to skin, hair, nails, and blood vessels.
Silicon also influences bone mineralization and formation. It facilitates the deposition of calcium and other minerals into bone tissue. Silicon stimulates osteoblasts (bone-building cells) and may reduce osteoclast (bone-breaking cell) activity.
Silicon also contributes to immune system health and vascular integrity. Research suggests it may help protect against diseases like atherosclerosis, which involves the hardening of arteries. Silicon helps maintain the elasticity and permeability of arteries, supporting overall cardiovascular well-being.
Dietary Sources
Silicon is widely available in plant-based foods. Whole grains like oats, barley, and rice are notable sources, with silicon often concentrated in their husks and outer layers. Vegetables like green beans, leafy greens, carrots, and potatoes also contribute to dietary silicon intake.
Fruits, including bananas and certain dried fruits, provide silicon as well. Beverages like water, particularly mineral water, can be a significant source, accounting for up to 20% of total consumption. Beer, due to its barley and hops content and the brewing process, also contains easily absorbable forms of silicon.
Optimizing Silicon Levels
Maintaining adequate silicon levels involves factors influencing its absorption. The form of silicon ingested significantly impacts its bioavailability, with monomeric orthosilicic acid being readily absorbed. Age can influence silicon metabolism, with some studies suggesting higher baseline levels in older adults.
While silicon deficiency is not widely prevalent, insufficient intake can lead to symptoms such as brittle nails, thinning hair, and compromised skin elasticity. Weak joints and tendons, along with slower wound healing, may also be indicators of inadequate silicon.
Silicon supplementation is an option, with various forms available. Orthosilicic acid (OSA) and choline-stabilized orthosilicic acid (ch-OSA) are recognized for their high bioavailability compared to less soluble forms like silicon dioxide. For instance, ch-OSA has demonstrated notable absorption rates in studies.
When considering supplementation, silicon bioavailability varies widely depending on its chemical form and food matrix. While silicon from food sources is generally safe, high doses from supplements should be discussed with a healthcare professional.