Beauty/Longevity

Silica

Trace silicon supplement that may improve brittle nails, hair quality, and skin texture in adults with low dietary intake.

score

evidence

Caution

risk

Our methodology: How we evaluate supplements and turn the underlying research into a single rating.

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Use with caution

This supplement may interact with medications, medical conditions or sensitive populations. Review safety before use.

Overview

Forms

Safety

Stack

Quick Take

Reasonable for brittle nails or hair breakage, but evidence is limited and best for ch-OSA forms.

Silica supplements are used to provide silicon, a trace element found in whole grains, oats, green beans, bananas, and some mineral waters. The absorbable form, orthosilicic acid, appears to support collagen-rich connective tissue and the organic matrix of bone. Human evidence is limited but suggests modest benefits for brittle nails, hair breakage, skin roughness, and some bone markers. Adults with fragile nails, fine hair, or low-silicon diets are most likely to notice a benefit.

Potential benefits

May reduce brittle nails

May reduce hair breakage

May improve skin roughness

May raise bone formation markers

May support bone density

Protocol

Amount

5-10 mg elemental silicon

Frequency

Once daily

When

With food; consistency matters more than timing.

Onset Time

12-20 weeks for skin/nails; 6-9 months for hair or bone changes

Who Should Consider

Adults with brittle or splitting nails

People with fine hair or frequent breakage

Adults concerned about skin texture

People with low whole-grain intake

Postmenopausal women focused on bone support

Food Sources

Oats (~4-6 mg per 40 g dry)
Whole-grain cereal or bran (~4-10 mg per serving)
Green beans (~2-4 mg per cup cooked)
Banana (~4-5 mg each)
High-silica mineral water (~5-30 mg/L, varies by brand)

How It Works

Orthosilicic acid is the soluble form of silicon that humans absorb best. In early human and cell studies, it appears to support fibroblast and osteoblast activity, helping collagen and glycosaminoglycan formation in connective tissue and bone matrix.

Updated 5/19/2026