Health Effects of Silica

Alternative Titles: The Health Benefits of Silica

Silica and Silicon Dioxide (SiO2) are the same thing; Naturally occurring dietary silica.

Silica is found most in the connective tissues of the body like tendons, joints, bones, nails, hair, skin, and the cardiovascular system like blood vessels and the aorta. Essentially, silica is found in any of the collagenous and flexible or tensile tissues. This is also why silica is most often supplemented for hair and nail growth, and cardiovascular symptoms.

It is richest in Horsetail (the most common supplemental source or form of Silica) and Bamboo Shoots.

There is no established RDI for Silica, however some scientific literature has suggested 22mg or 25mg of Silica per day as an RDI, until further research is done. Other sources recommend as much as 50mg of Silica per day.

25-50mg of Silica per day seems like an adequate Daily Intake.

Most Silica supplements supply ~40mg of Silica per serving, with a select few providing as much as ~200mg of Silica per serving.

Sources of Silica:

Silica is most concentrated in dry, hard, woody or fibrous foods, mirroring its role in structural strength; The hulls of cereals or grains and bamboo or woody, fibrous plants. In cucumbers (which have modest but not high silica content), the majority of the silica is in the skin, again mirroring silica’s role in connective and protective or structural tissues like skin and bone. Silica is a building block, more than say a metabolic agent like zinc or selenium.

  1. Horsetail is a plant used as a supplement due its rich Silica content.
  2. Bamboo itself is the richest source of Silica alongside Horsetail, and is sold as an extract supplement.
  4. Bamboo Shoots are the highest Silica food, with approximately
  • Boosts bone density and reduces bone loss such as with age, chronic inflammation, or degeneration
  • Increases collagen production
  • Improves hair, skin, and nail growth, strength, and quality
  • Improves circulation by bolstering blood vessel walls via collagen, among other effects
FoodSilica (mg)Per 100g
Barley
Green Beans
Bamboo Shoot

*Silica content of foods varies greatly by region and source (study), just like other minerals. This table provides a general ranking for Silica foods. This is why you might know or see a different number when you search Silica rich foods.