An adult in the Netherlands is estimated to consume 20 to 50 mg of silicon per day from food. Supplements sometimes fall far below this and sometimes far above, ranging from about 5 to over 100 mg, and that difference matters less than you think. The number of milligrams on a label does not tell you how much your body absorbs.
Below, we explain where these figures come from, how to read a label, and what is known about safety.
Contents
1. What you get from food 2. Why supplements vary so much 3. How to read a label 4. What's in Triple A Silicon 5. Is silicon safe? 6. Can you use it during pregnancy? 7. When you should consult a professional 8. Frequently Asked Questions 9. Sources
What you get from food
Silicon is not an exotic substance. It is found in grains (especially oats and barley), in vegetables, in beans, in drinking water, and in beer. Estimates of the average daily intake in Western Europe range from approximately 20 to 50 mg per day, depending on the study and people's diets.
There is no official recommended daily allowance for silicon. The European Union has not established a reference intake for it, which is why you won't see a percentage next to silicon on a label, only a dash or an asterisk. This is not an omission by the manufacturer; that figure simply doesn't exist.
This immediately explains why no one can tell you how much silicon you "need." There is no standard to meet.
Why supplements vary so much
If you look around, you'll find recommendations from 6 to 12 mg per day alongside products that deliver 100 mg or more. Both can be correct, as they refer to different substances.
Silicon in supplements comes in various compounds, and not all of them are absorbed equally well:
| Form | What it is | Absorption | |---|---|---| | Orthosilicic acid in solution | the form the body can directly absorb, but naturally unstable | relatively good, if stabilized | | Bamboo extract | silicon dioxide in plant structures (phytoliths) | low, around 7 percent in research | | Horsetail | idem, plant-bound silicon | low | | Silicon dioxide (powder, capsules) | mineral silicon | low to moderate |
That's the whole explanation. A product with 100 mg of bamboo silicon can deliver less absorbable silicon than a product with 5 mg in an absorbable form. Therefore, those who compare labels and go by the highest number are comparing the wrong metric.
One thing we should mention immediately: we do not publish an absorption percentage for our own formula because we have not commissioned our own research on it. The percentages you see above and elsewhere relate to specifically researched compounds, not automatically to every product that uses that name. A brand that states an absorption figure without specifying which research it was based on warrants a critical question.
How to read a label
Three things, in this order.
First, look at the serving size. A nutrition facts table always applies to a specific daily dosage. If it says "2 capsules" or "12 drops" above the table, all the numbers below apply to exactly that amount. If you take less, you will receive proportionally less.
Then look at the compound, not the milligrams. The ingredients list indicates which form of silicon is used. That word says more about what you absorb than the number in the table.
Finally, look at what else is in it. Many silicon supplements also contain zinc, selenium, biotin, or vitamins. These are precisely where official upper limits apply, and where intake can accumulate if you combine multiple supplements.
What's in Triple A Silicon
For completeness, our own figures, so you can relate the above to something concrete. Triple A Silicon is a liquid form with bioactive silicic acid, zinc, and selenium.
| Per day | Silicon | Selenium | Zinc | |---|---|---|---| | 12 drops (0.5 ml, recommended daily dose) | 4 mg | 30 µg (55% RI) | 4 mg (40% RI) |
The label states 10 to 12 drops as the range. The figures above apply to 10, the recommended daily dose. If you take twelve, everything will be proportionally slightly higher, but you will remain well below the upper limits mentioned later.
RI stands for Reference Intake. There is no percentage for silicon, because, as explained above, that standard does not exist.
You'll notice that this is on the low side in terms of milligrams compared to some powders and capsules. This is a deliberate choice for a liquid form, and as we wrote above: we do not attach an absorption figure that we cannot substantiate. What we can say is in the next paragraph, and that concerns zinc and selenium.
Good to know Zinc contributes to the maintenance of normal hair. Zinc contributes to the maintenance of normal nails. Zinc contributes to the maintenance of normal skin. Zinc contributes to the protection of cells from oxidative stress. Selenium contributes to the maintenance of normal hair. Selenium contributes to the maintenance of normal nails. Selenium contributes to the protection of cells from oxidative stress. These contributions apply to the recommended daily dosage. A dietary supplement is a complement to a varied, balanced diet and a healthy lifestyle, not a substitute for it. Do not exceed the recommended dosage.
We make no health claims about silicon itself. Why we state this plainly instead of beating around the bush is explained in silicon: experiences and what you can realistically expect.
Is silicon safe?
Short answer: at the quantities found in food and supplements, silicon is well tolerated. No upper limit has been established by the EFSA, as there is no evidence that usual intakes are harmful. What your body does not use is excreted by the kidneys.
In the literature, amounts up to several hundred milligrams per day are described as well tolerated. At high doses, stomach complaints are the most commonly reported discomfort. No known interactions between silicon and regular medication have been described.
What you should pay attention to are the minerals often included. For zinc and selenium, upper limits have been established:
| Substance | In 12 drops | Upper limit per day (EFSA) | |---|---|---| | Zinc | 4 mg | approximately 25 mg | | Selenium | 30 µg | approximately 300 µg |
With this product, you are well below these limits. But if you include a multivitamin and other supplements, it adds up. Chronically too much zinc can interfere with copper absorption. Chronically too much selenium can actually lead to brittle nails and hair loss, exactly the opposite of why people take it, in addition to stomach complaints and garlic-like breath.
Therefore, summing your total intake is more sensible than looking for the product with the highest number on the package.
Can you use it during pregnancy?
This is one of the questions we receive most often, and the answer on most supplement websites remains vague. Therefore, here is as concrete as possible what it contains and how it relates to the amounts applicable during pregnancy.
Short answer: yes, you can use Triple A Silicon during your pregnancy. Its composition has been checked for this.
What we can also calculate are the two minerals it contains. During pregnancy, the need for zinc and selenium is slightly higher than outside of it, not lower. The upper limits used by the EFSA do not change, and this product is well below them:
| Substance | In 12 drops | Upper limit per day (EFSA) | |---|---|---| | Zinc | 4 mg | approximately 25 mg | | Selenium | 30 µg | approximately 300 µg |
What matters during pregnancy is your total intake. If you also use a prenatal multivitamin, it will almost certainly contain zinc and selenium. Add those together instead of looking at just one bottle.
Tell your midwife or nurse what supplements you are using. Not because there is anything wrong with taking one, but because they look at the total picture and you don't have that overview yourself.
When you should consult a professional
With your GP or pharmacist, before you start:
- Kidney problems or kidney stones. Your kidneys excrete the excess. If they function less well, have it checked first. - Medication use. No interactions have been described for silicon itself, but zinc can affect the absorption of some antibiotics. - Multiple supplements simultaneously. Add up your total zinc and selenium intake before taking anything extra.
Frequently Asked Questions
How much silicon do I need per day? There is no official answer to this, as the EU has not set a reference intake for silicon. From food, you are estimated to get 20 to 50 mg per day. Supplements provide approximately 5 to over 100 mg, and how much of that you absorb depends on the compound, not the number.
Can you get too much silicon? At usual amounts, this is unlikely. The EFSA has not set an upper limit, and the excess is excreted by the kidneys. At high doses, stomach complaints are the most reported discomfort. In combination preparations, pay particular attention to zinc and selenium, as there are upper limits for these.
Does silicon have side effects? At the recommended dosage, no side effects are known for the form we use. No known interactions with medication have been described.
When is the best time to take it? Divided throughout the day or all at once makes little difference for most people. A liquid form can be mixed with water or juice. Do not exceed the recommended dosage.
Can I use this during my pregnancy? Yes, you can. Its composition has been checked for this. What you can calculate yourself: 12 drops provide 4 mg of zinc and 30 µg of selenium, which is well below the upper limits of approximately 25 mg and 300 µg per day. If you also use a prenatal multivitamin, add up your total intake and let your midwife know what you are using.
Is more milligrams better? No, and that is the core of this article. Absorption varies greatly depending on the silicon compound, so milligrams from different products are not comparable.
Further reading
- Silicon: experiences and what you can realistically expect
- Silicon, zinc and selenium: what each mineral does
- Collagen powder vs silicon: what the research says
- View the full composition
Sources
1. EFSA NDA Panel (2011). Scientific Opinion on the substantiation of health claims related to silicon. EFSA Journal. 2. EFSA (2006). Tolerable Upper Intake Levels for Vitamins and Minerals (upper limits zinc and selenium). 3. EU Register of nutrition and health claims, Regulation (EU) No 432/2012. 4. Jugdaohsingh R. (2007). Silicon and bone health. Journal of Nutrition, Health and Aging (estimates of daily intake from food). 5. Label and nutrition declaration SiWell Triple A Silicon.
