What Is Silicon?
Silicon is the second most abundant element in the Earth's crust, but its biological role in the body was recognized relatively recently. Silicon is essential for collagen synthesis, bone mineralization and connective tissue formation. It acts as a structural component in glycosaminoglycans and is critically important for the activity of osteoblasts (bone-forming cells). For athletes, silicon is especially important for bone strength, joint health and skin elasticity.
🏋️ Benefits of Silicon for Athletes
🦴 Collagen Synthesis
Silicon is essential for the activity of prolyl hydroxylase, the enzyme responsible for collagen hydroxylation and stability. This directly affects the strength of bones, tendons, ligaments and skin.
🦵 Joint Health
Silicon is a structural component of glycosaminoglycans (hyaluronic acid, chondroitin sulfate). These molecules retain water in the joints and act as shock absorbers.
💪 Injury Prevention
Stronger tendons and ligaments due to better collagen quality mean a lower risk of injury. This is especially important in sports with a high injury rate (basketball, football, running).
🩹 Faster Healing
Silicon accelerates bone fracture healing — There is evidence that silicon supplements may shorten bone healing time after fractures by 20-30%, stimulating osteoblast differentiation and collagen deposition.
🥗 Best Sources of Silicon
| Product | Silicon (100 g) | Notes |
|---|---|---|
| Beer (from barley) | 19 mg/L | Contains orthosilicic acid |
| Bananas | 5-8 mg | Potassium, fast carbohydrates |
| Green beans | 4-6 mg | Fiber, plant proteins |
| Oats | 3-5 mg | Beta-glucans, slow energy |
| Mineral water (rich in silicon) | 5-20 mg/L | Best absorption (orthosilicic acid) |
| Nettles | 10-20 mg | Also iron, vitamin C |
📋 Recommended Doses
- No official RDA: Silicon is not considered an essential trace element with an established RDA, but its biological importance is recognized
- Recommended intake: 20-50 mg per day from food
- For athletes as supplements: 6-10 mg per day of orthosilicic acid (stabilized with choline)
- Best form: Orthosilicic acid (OSA) — best bioavailability (40-50%)
- Synergy: Silicon works together with calcium, magnesium, vitamin D and vitamin K in bone metabolism
🛒 Recommended Products
❓ FAQ
Is beer a good source of silicon?
Paradoxically, yes. Beer made from barley contains a lot of orthosilicic acid, the most bioavailable form of silicon. However, alcohol has a negative effect on testosterone and recovery, so beer is not recommended as a silicon supplement for athletes. It is better to choose mineral water or supplements.
Does silicon help with joint pain?
Indirectly, yes. Silicon improves collagen quality and stimulates glycosaminoglycan synthesis, which over time improves joint condition. However, in the case of acute pain, the effect of silicon is not fast — 2-3 months of regular use are needed.
How does silicon differ from silicone?
These are completely different things! Silicon (Si) is a chemical element. Silicones are synthetic polymers (siloxanes) used in industry and medicine (implants). Dietary supplements use silicon (orthosilicic acid), not silicones.