Hyaluronic acid is a sugar molecule naturally found in your body’s connective tissue, which you can find in your skin, joints, and eyes. It binds easily to water molecules, helping your tissues retain moisture.
Experts are still learning how effective hyaluronic acid is when taken as a supplement rather than used as a topical skincare product, for example, but current research suggests several potential benefits.
A few studies have found that hyaluronic acid supplements may effectively increase the amount of moisture in your skin and boost its overall tone and elasticity.
For example, a 2017 study found evidence that oral hyaluronic acid reduces dryness and roughness while increasing healthy oil production and skin softness.
A small 2023 study also found that hyaluronic acid supplements increased skin hydration while improving tone and thickness. These results were visible 2-12 weeks after starting the supplements.
In addition to infusing skin with a healthy, lasting dose of moisture and improving its tone, hyaluronic acid supplements have also been shown to decrease the appearance of wrinkles.
Although it used a small sample size, a 2017 study found that people taking a 120-milligram supplement had more noticeable improvements in the wrinkles around their eyes after eight weeks than people in the placebo group.
Some research suggests that hyaluronic acid—especially when combined with other ingredients—can improve scalp and nail health.
An older, small study from 2014 examined the effects of a dietary supplement containing hyaluronic acid on participants’ hair and nail health over eight weeks. Researchers found that it improved hair dryness and dullness, as well as nail softness, cracking, and brittleness.
More recent research from 2024 suggests similar benefits, although it examined biweekly injections of a hyaluronic acid compound rather than an oral supplement. Researchers found the treatment reduced hair loss, increased hair growth, and made hair thicker, denser, and shinier overall.
Dry eye disease is a condition where your eyes don’t make enough tears, or your tears don’t have all the components needed to protect your eyes. Symptoms include light sensitivity, grittiness, pain, and blurry vision.
One small 2019 study found that hyaluronic acid supplements combined with topical hyaluronic acid eye drops improved symptoms better than topical treatment alone. Hyaluronic acid supplements also improved tear film stability (how well your tear film protects your eye) and promoted better healing of damaged corneas.
In your joints, hyaluronic acid works like a lubricant to keep connective tissue healthy and flexible. Some studies suggest that oral supplementation has benefits for people with joint pain, especially knee pain caused by osteoarthritis, the most common type of arthritis.
A 2024 review of past studies found that oral supplementation in doses of 30-300 milligrams per day was associated with benefits like improved pain, less stiffness, and better joint function.
Hyaluronic acid supplements come in a few different formulations, including:
- Capsule: This is the most widely available form, with amounts ranging from around 100-1,000 milligrams. Usually, one capsule per day counts as a serving size, but it varies among manufacturers and dosages.
- Gummy: Like gummy multivitamins, hyaluronic acid can be formulated in chewable form, sometimes with other skin- and hair-boosting ingredients like biotin, vitamins C or E, and collagen. One serving size may add 120-250 milligrams of hyaluronic acid to your diet.
- Powder: You can drink hyaluronic acid by dissolving a serving size of powder in 8-12 ounces of water once per day. Powders may provide 120-215 milligrams per serving.
- Liquid: Some supplement manufacturers also make a ready-to-drink option that contains about 100 milligrams of hyaluronic acid in one tablespoon. You can consume 1-2 tablespoons per day by mixing it with water or juice or taking it by itself.
In general, supplemental hyaluronic acid is considered safe for most people. However, some people experience an allergic reaction to hyaluronic acid. Most reactions are mild, including swelling, itching, redness, or pain, but severe reactions are possible, too.
Some forms (especially those made for joint injections) include extract from chicken combs. If you have a feather or egg allergy, you may be at higher risk of having an allergic reaction.
These supplements are also not recommended for children or people who are pregnant or breastfeeding. People with a history of cancer should use them cautiously, and only under the advice of a doctor. Some research suggests hyaluronic acid supplements could be potentially unsafe because of hyaluronic acid’s role in increasing cellular growth.
Before taking hyaluronic acid supplements, talk with a doctor. Although most people can safely take it and it has a low risk of side effects, all supplements can potentially interact with other medications or cause problems for people with certain health conditions. Your doctor can consider your medical history and let you know if these supplements are safe for you.
