Diatomaceous earth, red algae and quartz crystal also are sources of organic silica. Horsetail plant and bamboo are common natural sources. Organic silica regenerates elastic fibers in connective tissue cells. What to look for in a silica supplement Organic or synthetic sourcing Hair follicles with higher levels of silica appear brighter and have less tendency to fall out.
SILICA IN VITAMINS SKIN
How does silica improve hair and skin health?Īccording to the NIH, silica optimizes collagen production and activates important enzymes that improve the skin’s elasticity and strength.
Collagen supplements deliver faster results, in a matter of weeks, while relying solely on silica to improve connective tissue health may take months before seeing results. Silica is an important element that helps the body produce collagen. What is the difference between silica and collagen supplements?Ĭollagen supplements provide the main framework for increasing collagen in the joints and connective tissue. The National Institute of Health reports that there is a positive association between dietary silicon intake and bone mineral density that strengthens overall connective tissue health. Silica’s most important role is aiding the production of the protein and collagen that strengthen bones and muscles, increase cartilage and improve skin health. Our bodies have around 7 grams of silica in them. Silica supplements ensure that people with a silica deficiency can increase their intake and improve their health. People get silica from their diets when eating fruits and leafy green vegetables, nuts, seeds and cereal, but not everyone absorbs silica in the same way. Silica, or silicon dioxide, is a mineral found in granite, rocks, clay and most familiarly, beach sand. What to know before you buy a silica supplement What is silica? For its collagen production from organic bamboo, the best silica supplement is Garden of Life MyKind Organic Plant Collagen Builder. Silica supplements are affordable and available in a variety of forms. It is found in beauty products that promote skin, hair and nail health, and is reputed to help with digestion, the immune system, your heart and your bones. These tissues include the arterial wall, where MK-4 may play a role in reducing/preventing arterial calcification ( 22, 23).Silica may not be the best-known mineral supplement, but its popularity is growing thanks to a long list of benefits. On the other hand, MK-4 gets quickly taken up by a wide variety of tissues in the body, where it accumulates over time. Research shows that MK-7 likely makes the most significant contribution to bone health and preservation of bone mineral density ( 20, 21). The longer half-life of MK-7 also makes it better accessible by different parts of the body, such as the skeletal system. On the other hand, participants consuming 425 mcg of MK-7 had detectable levels of the vitamin in their blood for 48 hours ( 19). While both types of menaquinone are bioavailable, MK-7 contributes to plasma (blood) levels of vitamin K for a more extended period.įor instance, one study demonstrated that consuming 425 mcg of MK-4 led to no detectable presence in the blood. On this note, it is worth clarifying that the mechanisms for MK-4 and MK-7 are different.
While there are several types of menaquinone, most of the published research has been on MK-4 and MK-7. In this guide, the daily values given have been based on the published total vitamin K requirements. Once again, for clarity, there is no established reference daily intake (RDI) specifically for vitamin K2. Now that we have gone through some of the top foods for vitamin K2, there are a few extra things to consider. Key Point: Chicken drumsticks are one of the top sources for vitamin K2. Note: there is no specific daily value (recommended intake) for vitamin K2 alone, but the recommended intake for total vitamin K is 120 mcg. The data source for all nutrition data is the USDA Food Composition Databases. In this article, we present 20 of the top foods high in vitamin K2. With plant foods, the type and amount of bacterial strains used for fermentation influence the available vitamin K2 content. The reason for this is because the amount of vitamin K2 in food heavily depends on the diet of the animal (for animal foods). Unfortunately, quantifying the amount of vitamin K2 in a specific food is incredibly difficult. Vitamin K2, otherwise known as menaquinone, is an essential vitamin that has some important benefits for our health.įirstly, we can find vitamin K2 in animal foods (menaquinone-4) and certain plant foods (usually menaquinone-7) that have undergone a fermentation process. Facebook 849 Tweet Pin 1.5k Email 31 Print
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