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SCORE
Silicon (orthosilicic acid)
Bone · Hair thickness · Nails
Tier 2 — Promising
What it is
The third most abundant trace element in the body, involved in collagen cross-linking, bone mineralisation, and connective tissue strength. Liquid orthosilicic acid is the only form with demonstrated bloodstream absorption. A 2024 trial found 10 mg/day significantly increased hair thickness and reduced nail brittleness after 20 weeks.
Efficacy
3/5
Safety
4/5
Research
2/5
Onset
2/5
Cost
3/5
Drug-int.
5/5
Dose
5–10 mg/day orthosilicic acid in liquid form; solid silica supplements are poorly absorbed
Time of day & tips
Take liquid orthosilicic acid diluted in water with or without food. Morning is convenient. Solid silica capsules are largely ineffective — only the liquid form absorbs meaningfully.
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