Hyaluronic acid might be best known for its role in skincare serums, but it’s just as powerful – if not more so – when taken as a supplement.
Often referred to as the body’s natural “moisture magnet”, hyaluronic acid (or HA) helps retain water in skin, joints and connective tissue. When taken orally, it can work from the inside out to support deep hydration, improve skin elasticity, and keep joints supple and mobile – especially as natural HA levels decline with age.
What are the primary benefits of hyaluronic acid supplements for overall skin health and repair?
Dr Ross Perry, Medical Director of Cosmedics skin clinics, says: “They are believed to help reduce the visible signs of ageing and counteract the effects of environmental pollutants, which can deplete the body’s natural levels of hyaluronic acid (HA). Alongside this, HA supplements may help improve skin hydration and elasticity and, in turn, reduce the appearance of fine lines and wrinkles”.
What makes hyaluronic acid such a popular ingredient in skincare, and why is it also beneficial when taken as a supplement?
“There are lots of benefits to using hyaluronic acid”, Dr Perry explains, “whether it’s in the form of a serum, mask, moisturiser or supplement. When applied to the skin, it’s an effective way of maintaining moisture levels and helping the skin to appear smoother and plump, whilst reducing the visible signs of ageing such as fine lines and wrinkles.
“It’s suitable for most skin types, including sensitive and blemish-prone. Used topically, you will see results quicker on the skin, however, for longer-term skin health and overall well-being, supplements may be better.”
How does hyaluronic acid work to improve skin hydration when taken orally, and how does this differ from its topical application?
Dr Perry adds, “Hyaluronic acid improves skin hydration both when taken orally and when applied topically, but it works in different ways. When taken as a supplement, HA is broken down in the digestive tract, absorbed into the bloodstream, and distributed throughout the body, including the deeper layers of the skin.
“It helps the skin retain moisture by attracting and holding water molecules, and may also stimulate the body’s own production of HA, leading to improved elasticity and reduced fine lines over time. Clinical studies have shown that daily oral intake of HA for several weeks can result in visibly more hydrated and smoother skin.
“In contrast, topical HA works on the surface of the skin (epidermis), where it draws moisture from the environment or deeper skin layers to hydrate and plump the outermost layer. This provides an immediate but temporary smoothing effect and supports the skin’s barrier function”.
How important is the dosage when it comes to hyaluronic acid supplements, and how much is typically recommended for visible results?
“The dosage of hyaluronic acid supplements is crucial for achieving visible results in skin hydration and overall skin health.” Dr Perry continues, “Clinical studies recommend a daily intake of 120 to 240 mg, which is said to significantly improve skin moisture, elasticity, and smoothness within 4 to 12 weeks of consistent use. For example, research has found that 120 mg per day over 12 weeks can reduce dryness and the appearance of wrinkles, while 240 mg per day can increase skin hydration and decrease moisture loss in as little as 6 weeks. Taking less than 100 mg daily may result in slower or less noticeable effects, while higher doses offer no proven additional benefit.
“Hyaluronic acid is generally safe, but consistency, like anything is key, regular supplementation over time is necessary for optimal results, as the body’s natural HA levels decline with age. Stopping supplementation may gradually reduce its benefits, so continued use is recommended for maintaining improved skin hydration.”
We’ve rounded up all of the best hyaluronic acid supplements below.
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