Hyaluronic Acid for Better Skin: Hype or Legit?

If you’ve recently updated your skincare routine or are on top of the latest beauty trends, you’ve likely noticed hyaluronic acid popping up in personal care products, like skin moisturizers and anti-aging serums. You’ll also find hyaluronic acid added to dietary supplements designed to support beauty and skin health, like collagen peptides.  

Hyaluronic acid is touted as being a skin hydration hero, with claims that it can hold more than 1,000 times its weight in water. But does it work? Keep reading to learn everything you need to know about hyaluronic acid.

What is Hyaluronic Acid?

Hyaluronic acid is a gel-like substance that’s naturally found in your body. It’s a type of long-chain carbohydrate, called a polysaccharide, with a structure that allows it to easily bind to water and other substances.

Hyaluronic acid is found in skin, connective tissue, joints, and eyes. Its main job is to hydrate, cushion, and provide structure to these parts of your body. It also plays a role in healing skin.

Sources of Hyaluronic Acid

Your body makes its own hyaluronic acid, but production can be affected by lifestyle and environment. 

Although it’s always best to source nutrients directly from your diet, there aren’t many foods that contain hyaluronic acid. However, eating a nutritious diet can provide the building blocks for your body to produce hyaluronic acid. 

Your body needs magnesium to make hyaluronic acid, which you can get from nuts, seeds, leafy green vegetables, soy milk, and beans. A diet rich in antioxidants from fruit and vegetables may help protect your body’s hyaluronic acid from damage.  

If you’re trying to increase your supply of hyaluronic acid, your best option is with a supplement. Hyaluronic acid can be made through bacterial fermentation. Hyaluronic acid supplements are available in liquid, pill, and powder form and are considered safe and effective.

Health Benefits of Hyaluronic Acid Supplements 

The health benefits of hyaluronic acid are well-studied and come from its ability to hold large amounts of water. Hyaluronic acid is used topically and/or orally to improve skin health, moisturize dry eyes, and support joint health. 

Researchers have found oral supplementation of hyaluronic acid can: 

• Increase the amount of moisture in skin 

• Enhance skin flexibility 

• Soften skin 

• Lessen the appearance of fine lines and wrinkles

• Help relieve joint discomfort

• Improve symptoms of dry eyes 

Do I Need Hyaluronic Acid? 

Your body’s production of hyaluronic acid can change over time and in response to lifestyle habits and your environment. The same factors that contribute to advanced physical signs of aging, like wrinkles and sagging skin, affect your natural levels of hyaluronic acid.  

Additionally, your body makes less hyaluronic acid as you age. Research has also linked exposure to ultraviolet radiation (i.e. harmful rays from the sun and tanning beds), smoking, and pollution with low levels of hyaluronic acid. 

The best way to combat the natural loss of hyaluronic acid is with a nutritious diet and supplementation. Researchers have found oral hyaluronic acid supplements are well-tolerated and support hyaluronic acid levels in the body.  

Takeaway   

Hyaluronic acid is naturally found in the body and helps hydrate skin and lubricate joints. Hyaluronic acid production slows down as we get older and contributes to physical signs of aging and joint discomfort.  

Taking a daily supplement can help provide additional hyaluronic acid to our tissues. Numerous studies have linked hyaluronic acid supplementation with better-hydrated skin, diminished appearance of skin wrinkles, and enhanced joint comfort.  

Support smoother, more radiant skin with Garden of Life’s Wild Caught and Grass Fed Collagen with Hyaluronic Acid, which contains 120 milligrams of hyaluronic acid per serving—the same amount proven effective for skin health in clinical studies.† 

References 

1. Walker K, Basehore BM, Goyal A, et al. Hyaluronic Acid. [Updated 2022 Aug 25]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482440/ 

2. Marunaka K, Shu S, Kobayashi M, et al. Elevation of Hyaluronan Synthase by Magnesium Supplementation Mediated through the Activation of GSK3 and CREB in Human Keratinocyte-Derived HaCaT Cells. Int J Mol Sci. 2021;23(1):71. Published 2021 Dec 22. doi:10.3390/ijms23010071

3. Michalak M, Pierzak M, Kręcisz B, Suliga E. Bioactive Compounds for Skin Health: A Review. Nutrients. 2021;13(1):203. Published 2021 Jan 12. doi:10.3390/nu13010203

4. Hsu TF, Su ZR, Hsieh YH, et al. Oral Hyaluronan Relieves Wrinkles and Improves Dry Skin: A 12-Week Double-Blinded, Placebo-Controlled Study. Nutrients. 2021;13(7):2220. Published 2021 Jun 28. doi:10.3390/nu13072220

5. Göllner I, Voss W, von Hehn U, Kammerer S. Ingestion of an Oral Hyaluronan Solution Improves Skin Hydration, Wrinkle Reduction, Elasticity, and Skin Roughness: Results of a Clinical Study. J Evid Based Complementary Altern Med. 2017;22(4):816-823. doi:10.1177/2156587217743640

6. Oe M, Sakai S, Yoshida H, et al. Oral hyaluronan relieves wrinkles: a double-blinded, placebo-controlled study over a 12-week period. Clin Cosmet Investig Dermatol. 2017;10:267-273. Published 2017 Jul 18. doi:10.2147/CCID.S141845

7. Oe M, Tashiro T, Yoshida H, et al. Oral hyaluronan relieves knee pain: a review. Nutr J. 2016;15:11. Published 2016 Jan 27. doi:10.1186/s12937-016-0128-2

8. Kim Y, Moon CH, Kim BY, Jang SY. Oral Hyaluronic Acid Supplementation for the Treatment of Dry Eye Disease: A Pilot Study. J Ophthalmol. 2019;2019:5491626. Published 2019 Sep 25. doi:10.1155/2019/5491626 

9. Kawada C, Yoshida T, Yoshida H, et al. Ingested hyaluronan moisturizes dry skin. Nutr J. 2014;13:70. Published 2014 Jul 11. doi:10.1186/1475-2891-13-70