Silica
Silica supplements with silicon from bamboo, horsetail and orthosilicic acid, in capsules, tablets and liquids. We explain which form is absorbed best, what a sensible daily amount looks like and who each form suits.Read more →
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Choosing a silica supplement: sources, forms and absorption
What silicon is and where it comes from
Silicon is a trace element. In the body it sits mainly in connective tissue: skin, hair, nails, cartilage and bone. On a label you will see either silica, which is silicon dioxide, or silicon, the element itself. Both point to the same mineral, only measured differently. Silica sits in our wider mineral range, next to better known names such as magnesium and zinc.
Food already supplies silicon. Oats, barley, wholegrain bread, green beans and beer are the usual sources, and intakes across Europe are commonly around 20 to 50 mg a day. Silicon is not measured in a standard blood panel, so people buy it for a goal rather than to correct a shortfall someone has shown them.
What silicon may and may not claim
This is where we stay honest. The European food safety authority (EFSA) has not approved a single health claim for silicon. Applications covering bone, skin, hair and nails were all rejected for lack of evidence, so we will not promise firmer skin from silicon alone. The nutrients formulators add alongside it are a different story. Zinc contributes to the maintenance of normal hair, nails and skin. Biotin contributes to the maintenance of normal hair and skin. Vitamin C contributes to normal collagen formation for the normal function of skin. If that is what you are after, read the whole label and compare it with plain collagen powders and capsules.
The source on the label matters more than the milligrams
Two capsules can both say 250 mg and still deliver very different amounts of silicon.
- Bamboo extract is the most concentrated plant source, roughly 70 percent silica, so a small capsule carries a lot.
- Horsetail holds far less, often below 10 percent, so the same milligrams give you less silicon.
- Orthosilicic acid, usually a liquid stabilised with choline, arrives already dissolved, so your body does not have to break plant material down first.
- Silica gels and drinks ask for a larger daily volume, but they are easy to take and taste neutral.
How we choose the silica we stock
We judge three things: the form of silicon, the dose that genuinely reaches you, and whether the extras make sense. We prefer bamboo extract when a capsule needs concentrated silica, and orthosilicic acid liquids when absorption is the priority. If a formula adds zinc, biotin or vitamin C, the dose has to be high enough to carry the legal claim, not a token sprinkle. We buy directly from the brands, with no intermediaries, so authenticity is guaranteed. Every product passes our compliance team, we test ourselves, and independent labs spot-check batches. Read how we select our brands.
Who it suits, and what to expect
Silica is mostly bought by people working on hair, skin and nails, and by readers over forty who suspect their diet is light on this mineral. Nails grow roughly three millimetres a month, so a fair trial is eight to twelve weeks of daily use, not two. Take it with a meal if a liquid feels harsh on an empty stomach. Horsetail contains thiaminase, an enzyme that breaks down vitamin B1, so for long courses bamboo or orthosilicic acid is the calmer choice. Several brands advise against use during pregnancy and breastfeeding, so check the pack first.
Frequently asked questions
Silicon is the mineral itself. Silica is silicon dioxide, the compound in which silicon usually occurs in plants, sand and quartz. Labels use both words, which is why two products can look different while offering the same thing. What changes the number on the pack is how it is expressed: silicon dioxide contains only part of its weight as silicon. Check whether the label states silica or elemental silicon before you compare two products on price.
Most buyers are thinking about hair, nails and skin, and some about bone and connective tissue. We should be clear about the evidence: the EU has authorised no health claim for silicon, and applications for bone, skin, hair and nail benefits were rejected. That does not make the mineral pointless, but it does mean nobody can promise you a result. Many formulas therefore add zinc, biotin or vitamin C, which do carry approved claims for normal hair, skin, nails or collagen formation.
It depends on how you like to take supplements and how much you care about absorption. Concentrated capsules keep it simple, liquids deliver silicon already dissolved.
| Form | Silicon source | Suits |
|---|---|---|
| Capsules, tablets | Bamboo extract | Concentrated daily dose |
| Capsules | Horsetail extract | Whole-plant herbal preference |
| Drops | Choline-stabilised orthosilicic acid | Absorption is the priority |
| Gel, drink | Silicic acid, colloidal silica | Sensitive stomachs, neutral taste |
Combined tablets with zinc, biotin or MSM suit anyone who wants one product instead of three.
Silicon has no official recommended daily amount in the UK, because a requirement has never been set. There is a safety ceiling, though, and typical supplements sit far below it. Most products supply between 10 mg and 250 mg of silica per day.
| Guidance | Amount |
|---|---|
| Safe upper level, silicon from supplements | 700 mg per day |
| Same level per body weight | 12 mg per kg per day |
Give it at least eight to twelve weeks. Nails grow about three millimetres a month, so a whole fingernail needs roughly six months to be replaced, and hair length follows a similar slow pace. Anything you see in the first fortnight is unlikely to be the supplement. Take it daily, at the same moment, ideally with food. If nothing has changed after three consistent months, silicon is probably not the missing piece for you.
Yes, and most silica tablets are already combinations. Bamboo or horsetail silica is commonly paired with biotin, zinc supplements, selenium, MSM or vitamin C, because those nutrients carry approved claims for normal hair, nails, skin or collagen formation. Watch the totals if you already take a multivitamin, since zinc and selenium add up quickly across products. Silica and collagen can be taken together without a problem; they are simply two separate choices, not one combined effect.
Horsetail is a traditional silica source, but it brings two considerations. It contains thiaminase, an enzyme that breaks down vitamin B1, which is why extended daily use is not ideal. Its silica content is also low, often under 10 percent, so you need a bigger dose for the same silicon. For continuous use we prefer bamboo extract or orthosilicic acid. If you like the herbal route, use it in shorter periods rather than year-round.
Three numbers can appear, so compare like with like. First, the extract weight, for example 320 mg bamboo extract. Second, the silica it provides, roughly 70 percent of that with bamboo, so about 250 mg. Third, elemental silicon: silicon dioxide is a little under half silicon by weight, so 250 mg of silica works out around 115 mg of silicon. A cheap horsetail capsule quoting extract weight only can look strong and still deliver little silicon.
