Mineral
Silica (Silicon)
Silica supports collagen production and connective tissue health, with small studies showing improvements in skin elasticity, hair thickness, and nail strength after 20 weeks of supplementation. The research is limited to young women and short timeframes, but the mineral does play a documented role in building the structural framework of skin, hair, and bones. Getting silica from whole grains, bananas, and green beans is likely more effective than supplements, and supporting your body's natural collagen production makes sense during this transition when hormonal changes affect connective tissue.
30-second summary
Silica supports collagen production and connective tissue health, with small studies showing improvements in skin elasticity, hair thickness, and nail strength after 20 weeks of supplementation. The research is limited to young women and short timeframes, but the mineral does play a documented role in building the structural framework of skin, hair, and bones. Getting silica from whole grains, bananas, and green beans is likely more effective than supplements, and supporting your body's natural collagen production makes sense during this transition when hormonal changes affect connective tissue.
skin changes — weakhair thinning — weaknail changes — weak
Overall: Weak evidence
Randomised controlled trials
Small randomized trials show improvements in skin elasticity, hair thickness, and nail strength with 20 weeks of supplementation.
Limited observational data on silica intake and connective tissue health outcomes.
No comprehensive meta-analyses of silica supplementation for beauty or connective tissue outcomes.
Menopause-specific trials
No clinical trials have studied silica supplementation specifically in menopausal or postmenopausal women.
What we do not know
No studies have tested silica specifically in menopausal or postmenopausal women. We don't know if the 10-30mg dose used in studies is optimal for women over 45. Most trials lasted only 20 weeks, so long-term effects remain unclear. We don't know how silica supplements compare to food sources for absorption and effectiveness. The connection between silica intake and bone health during menopause hasn't been established through controlled trials.
How it is used
Common dose range
10-30mg orthosilicic acid daily
Notes on dosing
Orthosilicic acid is the most bioavailable form. Also found in horsetail herb extract.
Get it from food first
Food sources are better absorbed than most supplements and come with co-factors that support the same pathways. If you eat two or three of these consistently, you may not need a supplement at all.
Steel-cut oats
1 cup cooked
Higher silica than processed oats
Bananas
1 medium
Easily absorbed form
Green beans
1 cup
Good source with fiber
Brown rice
1 cup cooked
Whole grain retains silica
Cucumbers
1 large with peel
Concentrated in the skin
Bell peppers
1 cup chopped
Fresh vegetables preferred
Whole foods diet
Emphasizes unprocessed grains and fresh vegetables that naturally contain silica
Mediterranean eating
Includes silica-rich vegetables, whole grains, and minimal processed foods
What depletes Silica (Silicon)
Food processing removes silica from grains. Highly processed diets low in whole grains and vegetables provide minimal silica. Excessive alcohol consumption may interfere with silica absorption and utilization.
Interactions and cautions
No significant interactions noted at recommended doses.
Rose bottom line
"The evidence for silica is promising but preliminary, tested only in young women for short periods. Focus first on silica-rich foods like oats, bananas, and green vegetables, which provide the mineral along with other nutrients that support overall health. If your hair, skin, and nails need extra support during this transition, silica is a reasonable addition with minimal risk."