Silicon is a mineral that might not receive as much attention as other nutrients, but it plays an important role in our health. In this article, we will explore what silicon is, the symptoms that may arise from a deficiency, which foods contain silicon, its potential health benefits, the recommended daily intake, and whether it is possible to overdose on this mineral.
What is silicon?
Silicon is a trace mineral naturally found in the Earth's crust and is present in many foods and water sources. It is a component of silica, a compound commonly found in nature. In the human body, silicon has been identified as a crucial factor for maintaining healthy bones, skin, hair, and nails.
Which foods contain silicon?
Silicon is found in a variety of foods, including bananas, apples, grapes, oranges, and cucumbers.
Silicon offers several potential health benefits:
- Skin health: Silicon is believed to improve the structure and elasticity of the skin, which can contribute to a youthful appearance.
- Bone health: There is evidence suggesting that silicon may play a role in maintaining bone health by promoting collagen production.
- Hair and nail health: Some reports indicate that silicon may strengthen hair and nails.
How much silicon do you need per day?
There is no official recommended daily intake for silicon, and the daily requirements are still under research. However, a daily intake of approximately 10–15 mg is generally recommended.
Can you overdose on silicon?
Overdosing on silicon through diet is uncommon, as it is a natural compound found in many foods. However, there is insufficient research to determine exactly how much silicon might be harmful if taken in large amounts as a supplement. Always follow the dosage instructions on the silicon supplement you choose.
Summary of silicon
Silicon is a trace mineral that is important for bone health, skin, hair, and nails. While silicon deficiency is rare, including silicon-rich foods in your diet can be beneficial. There is still much to learn about silicon's specific role and optimal daily requirements.
Sources & References
Martin KR. Met Ions Life Sci. 2013 PMID: 24470100.
Martin KR. J Nutr Health Aging. 2007 PMID: 17435951.
