Hyaluronic Acid
The body's natural moisturizer for joints and skin — oral supplementation is gaining clinical support
Also known as: HA • Hyaluronan • Sodium Hyaluronate
Overview
Hyaluronic acid (HA) is a glycosaminoglycan naturally produced by the body, found in highest concentrations in skin, eyes, and synovial fluid. A single HA molecule can hold up to 1,000 times its weight in water, making it the body's primary hydrating molecule. HA production declines with age — a 75-year-old produces only 25% of the HA of a 19-year-old. While HA injections for knee osteoarthritis (viscosupplementation) are well-established, oral HA supplementation is a newer approach with growing clinical evidence. Studies show that oral HA (80-200mg daily) can improve knee pain, skin hydration, and wrinkle depth. The mechanism involves absorption of low-molecular-weight HA fragments that signal cells to produce more HA locally.
Key Benefits
Joint Health & Knee Pain
Oral HA supplementation (80-200mg daily) has been shown to reduce knee pain and improve function in osteoarthritis patients. A meta-analysis of 9 RCTs found significant improvements in pain scores over 2-6 months. HA provides lubrication and shock absorption in synovial fluid.
Skin Hydration & Anti-Aging
Oral HA supplementation increases skin moisture content and reduces wrinkle depth. A study found 120mg daily for 12 weeks significantly improved skin hydration and reduced wrinkles compared to placebo. HA signals fibroblasts to produce more collagen and elastin.
Wound Healing
HA plays a critical role in wound healing by regulating inflammation, promoting cell migration, and supporting tissue repair. Both topical and oral HA can accelerate wound healing and reduce scarring.
Eye Health
HA is a major component of the vitreous humor (the gel inside the eye). HA eye drops are the standard treatment for dry eyes. Oral supplementation may support overall eye hydration and comfort.
Dosage & How to Take
The standard oral dose is 80-200mg daily. Most clinical trials use 80-120mg for skin benefits and 200mg for joint benefits. Low molecular weight HA (<800 kDa) is better absorbed than high molecular weight forms.
| Purpose | Dose | Notes |
|---|---|---|
| Skin hydration | 80-120 mg/day | Benefits visible in 4-8 weeks |
| Joint health/knee pain | 80-200 mg/day | Benefits in 2-3 months of consistent use |
| General anti-aging | 100-200 mg/day | Combined skin and joint benefits |
Best Time to Take
Can be taken any time of day. No strong timing preference.
With or Without Food
Can be taken with or without food. Absorption is not significantly affected by food.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Low Molecular Weight HA (<800 kDa) | Better | Oral supplementation | Smaller molecules are better absorbed from the GI tract. Look for molecular weight specifications. |
| High Molecular Weight HA (>1,000 kDa) | Lower orally | Topical/injection use | Better for topical skin application and joint injections than oral use. |
| Sodium Hyaluronate | Good | Common supplement form | The sodium salt of HA. More stable and water-soluble than pure HA. |
Side Effects & Safety
Common
- Generally very well tolerated
- Rare mild GI upset
Rare
- Allergic reactions (very rare)
- Swelling at injection sites (injection form only)
Contraindications
- Active cancer (theoretical concern — HA may promote cell proliferation)
- Allergy to chicken/rooster combs (some HA is derived from rooster combs)
Interactions
HA is generally very safe with no known drug interactions
Scientific Research
Oral HA for Knee Osteoarthritis Meta-Analysis
Oral HA supplementation (80-200mg/day) significantly improved knee pain and function in OA patients across 9 RCTs
Oral HA for Skin Hydration
120mg/day oral HA for 12 weeks significantly increased skin moisture and reduced wrinkle depth vs placebo
Oral HA Absorption
Orally administered HA is absorbed and distributed to skin and joints, with low molecular weight HA showing better absorption
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.