Silica (Silicon): Collagen, Bones & Bioavailable Forms

Silicon (usually discussed as silica in nutrition) is the third most abundant trace element in the human body. It's concentrated in connective tissues, bones, skin, hair, and nails. Research suggests silicon plays a role in collagen synthesis and cross-linking, and in the mineralization of bone.

Bioavailable Forms

The form of silicon matters enormously for absorption. Orthosilicic acid (OSA) is the bioavailable form found in certain waters and some supplements. Solid silica (as found in supplements like horsetail extract or diatomaceous earth) is poorly absorbed. Stabilized OSA and choline-stabilized orthosilicic acid (ch-OSA) are the forms used in most clinical research.

Food Sources

Whole grains (especially oats and barley), green beans, bananas, root vegetables, and beer (due to barley processing) are dietary sources. Mineral water from silica-rich geological formations can be a significant contributor. High-fiber diets generally provide more bioavailable silicon.

External resources: PubMed — Silicon and bone health review