Summary

Silica (WatSol) [DV ~ 18mg] {Half Life = 2 Days} An important trace mineral that provides strength and flexibility to the connective tissues of your body — cartilage, tendons, skin, bone, teeth, hair, and blood vessels. Silica is essential in the formation of collagen, the most abundant protein found in your body.

Silica, also known as silicon dioxide, is a mineral commonly found in nature in the form of quartz and various living organisms. It is also present in foods and has been recognized for its role in promoting health, particularly for its support of the skeletal, connective tissue, and cardiovascular systems. Silica supplements, often marketed as "silica vitamins," are used for various health benefits.

Key Benefits of Silica:

Bone Health: Silica is believed to play a role in bone formation and density. It aids in the absorption of calcium and other minerals essential for strong bones. Some studies suggest it can help prevent osteoporosis.
Joint and Connective Tissue Support: Silica contributes to the strength and flexibility of joints, tendons, ligaments, and cartilage. It is vital for the production of collagen, a protein that maintains the elasticity and integrity of connective tissues.
Hair, Skin, and Nails: Silica is often promoted for its beauty benefits. It helps in the synthesis of collagen, which can improve skin elasticity and reduce signs of aging. Additionally, it strengthens hair and nails, making them less prone to breakage.
Cardiovascular Health: Some research indicates that silica may help maintain healthy blood vessels and support cardiovascular function by reducing the risk of arterial plaque build-up.
Digestive Health: Silica is also suggested to aid in the detoxification process and improve digestive health by eliminating toxins from the body.

Food Sources of Silica:

Vegetables: Green beans, leafy greens, beets, and bell peppers.
Grains: Oats, brown rice, and barley.
Fruits: Apples, oranges, and cherries.
Nuts and Seeds: Almonds and sunflower seeds.

Silica Supplements:

Silica supplements come in various forms, including capsules, tablets, and liquid extracts. They are often derived from natural sources such as horsetail extract or bamboo extract, which are rich in organic silica.

Recommended Dosage:

There is no established Recommended Dietary Allowance (RDA) for silica, but typical dosages in supplements range from 10 to 50 mg per day. It is important to follow the manufacturer's instructions and consult with a healthcare provider before starting any new supplement, especially if you have any pre-existing health conditions or are taking other medications.

Safety and Side Effects:

Silica is generally considered safe when taken in appropriate amounts. However, excessive intake of silica supplements can lead to potential side effects, including kidney stones, digestive issues, and deficiencies in other essential minerals. Long-term exposure to crystalline silica dust can lead to lung disease, but this is more a concern for occupational exposure than dietary supplementation.

Silica is an essential trace mineral that supports various aspects of health, particularly bone, joint, skin, hair, and nail health. While it can be obtained from dietary sources, supplementation might be beneficial for individuals looking to enhance their intake. As with any supplement, it is crucial to use silica supplements responsibly and under the guidance of a healthcare professional.

High Silca Foods (from highest to lowest, per 100 grams)

Spinach (12mg)
Beer (9.2mg)
Banana (6mg)
Green Beans (5mg)
Wholegrain Bread (4.5mg)
Wholegrain Pasta (4mg)
WholeMeal Bread (2.2mg)

Carrot (2.2mg)
Brown Rice (2.1mg)

References

Pattni, R. (2021, November 15). What is Silica and Why You Should be Taking it as a Supplement. Fushi Wellbeing. https://fushiwellbeing.com/blogs/health/what-is-silica

Picincu, A., & Stanojkovic/iStock/GettyImages, J. (2022, April 13). Silica supplement dangers and safety considerations. Livestrong.com. https://www.livestrong.com/article/526746-the-dangers-risks-of-taking-silica/

Rees, C. (2023, March 9). The benefits of Silica. Nourished. https://get-nourished.com/blogs/nourished/the-benefits-of-silica

Silica: Understanding this important mineral – Skybright Health. (n.d.). https://www.skybright.co.nz/2021/08/silica/

WebMD Editorial Contributors. (2022, November 29). Foods high in silica. WebMD. https://www.webmd.com/diet/foods-high-in-silica

Silica