Silicon is a mineral that has attracted the attention of both the scientific community and the general public for its potential health benefits. Although its role in the human body has not been fully understood, it has been associated with important processes such as bone formation and collagen production, suggesting that it may play a crucial role in bone, skin and other tissue health.
In this article, we’ll explore the potential benefits of silicon, the foods that contain it, and what the science says about it.
The role of silicon in the human body
Silicon is the second most abundant element in the Earth’s crust, after oxygen. It is found in small amounts in the human body, mainly in bones, connective tissues and skin. It has been proposed that its main function is to support the synthesis of collagen , a key protein that gives structure and strength to bones, skin, ligaments and other tissues.
Collagen is essential for maintaining skin elasticity and firmness, as well as bone density and strength. As we age, collagen production decreases, which can lead to wrinkles, loss of skin elasticity, and increased risk of osteoporosis . This is where silicon comes into play, as some studies suggest it can help maintain collagen levels and therefore improve the health of these tissues.
Silicon and bone health
One of the most discussed benefits of silicon is its ability to improve bone health. This mineral has been promoted as a supplement for people over 40 to prevent osteoporosis and improve symptoms associated with menopause. However, scientific evidence on the use of silicon supplements in these cases is limited.
One study suggested that people who consume higher amounts of silicon through diet tend to have stronger bones before age 40. However, this effect does not seem to be as evident in older people or those who take supplements. In other words, consuming silicon in youth through silicon-rich foods may help prevent bone density loss later in life, but supplements themselves do not seem to offer the same benefits in older people.
What foods contain silicon?
Silicon is found naturally in various foods, so a balanced diet is sufficient to obtain the necessary amounts. Among the foods richest in silicon are:
- Whole grains : oats, barley, brown rice.
- Fruits : apple, orange, mango.
- Vegetables : carrot, lettuce, asparagus.
- Fish and shellfish : especially those from salt water.
- Drinks : mineral water, beer (due to its hops and barley content) and coffee.
In general, it is estimated that in Western diets, the daily consumption of this mineral ranges between 20 and 30 milligrams. Although there is no official recommendation on the recommended daily amount, a diet rich in these foods is an excellent way to ensure adequate intake.
Does it really improve the appearance of the skin?
In addition to its role in bone health, silicon is thought to improve the appearance of the skin by stimulating collagen production. As we age, the skin loses elasticity and firmness, leading to the appearance of wrinkles and other signs of aging. Some studies have suggested that silicon may help reduce these effects by promoting the formation of new collagen fibers.
One study found that silicon supplements taken for 20 weeks significantly improved skin elasticity and thickness in postmenopausal women. However, it is important to note that results may vary depending on other factors, such as diet and lifestyle, so further studies are needed to confirm these findings.
Silicon and prevention of neurodegenerative diseases
It has been proposed that silicon may play a role in preventing neurodegenerative diseases, such as Alzheimer’s . The theory behind this claim is that silicon could reduce the accumulation of aluminum in the brain, a metal that has been linked to the development of these diseases.
Some animal studies have shown that silicon in drinking water may decrease aluminum absorption, which could reduce the risk of developing neurodegenerative diseases. However, human studies are still preliminary and inconclusive. Therefore, although this hypothesis is promising, more research is required before silicon can be recommended as a preventative treatment for these diseases.
Does it help reduce atherosclerosis?
Another possible benefit of silicon is its ability to reduce the risk of atherosclerosis , a condition in which arteries harden due to the buildup of fatty plaques. Some animal studies have suggested that silicon may help prevent the formation of these plaques, which could reduce the risk of heart attacks and strokes.
However, these studies have not been replicated in humans, so it is unclear whether silicon supplements would have the same effect. As with other potential benefits of silicon, more research is needed before specific recommendations can be made.
Is it safe to take silicon supplements?
It is generally safe for most people when obtained through food. However, the use of silicon supplements should be approached with caution, especially in people with pre-existing medical conditions. Pregnant or breastfeeding women, for example, should avoid using supplements without the approval of a health care professional.
It is also important to mention that some cases of kidney stones have been reported in people who consumed large amounts of this mineral through antacids containing magnesium trisilicate. Although it is not clear whether silicon was the main cause of these kidney stones, it is advisable to keep consumption moderate and consult a doctor before starting to take supplements.
Conclusion: Is it necessary to take silicon supplements?
In short, it is a mineral that plays an important role in bone and skin health and possibly in the prevention of certain diseases. However, most people can obtain adequate amounts of silicon through a balanced diet, without the need to resort to supplements.
While animal and human studies suggest potential benefits, more research is still needed to confirm its health effects, especially in regards to preventing neurodegenerative and cardiovascular diseases. If you are considering taking silicon supplements, it is best to speak with a doctor or nutritionist to determine if it is really necessary for you.
