Also known as: Hyaluronan, HA, Sodium hyaluronate
Hyaluronic acid is a naturally occurring glycosaminoglycan found throughout the body, particularly in skin, joints, and eyes. Oral supplementation is studied for its ability to improve skin hydration, reduce wrinkles, and support joint comfort.
Hyaluronic acid (HA) is a high-molecular-weight polysaccharide composed of repeating disaccharide units of D-glucuronic acid and N-acetylglucosamine. It is a major component of the extracellular matrix, where it retains water (holding up to 1,000 times its weight), provides tissue hydration, and facilitates cell migration and proliferation. In the skin, HA is critical for maintaining moisture and elasticity, and its natural levels decline with age. In joints, it is a key component of synovial fluid, providing viscosity and shock absorption. Clinical trials of oral HA supplementation have demonstrated improvements in skin moisture, elasticity, and wrinkle depth, particularly with low-molecular-weight formulations (below 300 kDa) that are better absorbed from the gut. Research also supports modest benefits for knee osteoarthritis symptoms, though evidence is stronger for intra-articular HA injections than oral supplementation.
A meta-analysis of randomized controlled trials found that oral HA supplementation significantly improved skin moisture content and reduced wrinkle depth compared to placebo, particularly with daily doses of 120–240 mg over 6–12 weeks.
Clinical trials show that oral HA supplementation at 80–200 mg/day can modestly reduce knee pain and improve function in patients with mild to moderate osteoarthritis over 8–12 weeks.
With a meal
Low-molecular-weight HA (below 300 kDa) is better absorbed and shows stronger effects in clinical studies.
With a meal
Effects may take 4–8 weeks to become noticeable. Combine with collagen or glucosamine for potentially enhanced joint benefits.
Oral supplementation with enhanced absorption
Easy swallowing, often combined with collagen
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