Silicon for bones, hair and nails: what is known and what you can do

Silicon occurs naturally in food, but science has not established a need for it the way it has for vitamins and minerals. That is why there is no recommended daily amount. Evidence that silicon supplements strengthen bones, hair or nails is not firm. This is general information, not a diagnosis.

For bones

1. Get enough calcium from milk, yoghurt, cheese, sesame seeds or fortified plant drinks.
2. Spend time outdoors and eat foods with vitamin D, such as fish and eggs.
3. Walk regularly and do weight bearing exercise.
4. Do not smoke and limit alcohol.

For nails

Dermatologists advise wearing gloves for washing up, moisturising hands after washing, keeping nails short and not biting them. Too much water and harsh products are the most common reason for brittleness.

For hair

Choose gentle shampoos, avoid tight hairstyles that pull the hair and reduce heat from styling tools. A balanced diet with protein and iron supports hair growth.

When to see a doctor

Sudden hair loss, nails that change colour or shape, frequent fractures or bone pain are reasons for a check up and blood tests. Do not start supplements on your own without advice.

For one week, set a simple plan: three meals with a dairy or fortified calcium source, twenty minutes of walking daily and gloves for washing up. These are concrete steps for bones and nails that do not depend on a supplement.

If you take a calcium supplement, tell your doctor, especially if you have kidney stones or take other medicines.

Sources: National Academies AAD.