We all know that our bodies are made up of an incredibly large number of cells (current estimates are around 10 trillion), but have you ever wondered what holds all of those cells together, and fills in the gaps between them? This extracellular “glue” is called the matrix (no Neo here though sci-fi fans). It turns out that a large percentage of the extracellular matrix is made up of molecules called hyaluronic acid (HA). Let's explore what HA is and how hyaluronic acid supplements can help your health.

What is Hyaluronic Acid?

HA is a glycosaminoglycan, which means it is an extremely large chain of sugar molecules linked together. When HA is in the presence of water, it forms what early researchers described as “goo” (sounds wonderful, no?). This “goo” is what fills in the gaps between your cells and makes your body soft and squishy to the touch. 

HA can draw water into the tissues that keep you hydrated and maintain skin resilience. It thickens some fluids in your body and softens most tissues. More recent research has found that hyaluronic acid also provides a framework for immune cells to travel along and climb through as they migrate through tissues. HA is found in high concentrations in many tissues in the body, including: 

  • Skin
  • Cartilage
  • The fluid inside the eye

Key Health Benefits of Hyaluronic Acid Supplements

Wrinkles and Skin Aging

The tissue below the outer layer of the skin is packed with HA. This glycosaminoglycan draws water into the tissues and keeps them plump. When there is not enough HA or water present, the tissue below the skin loses thickness, and as a result, the skin will sag and wrinkle. Thus, a simple way to combat the visible signs of aging is to support healthy HA synthesis in the skin and to keep it well hydrated with sufficient water to promote the plumping out of deeper wrinkles, and reduction of fine lines. HA is commonly injected by medical doctors and plastic surgeons to directly plump up wrinkles and lines in the face. These are the injections marketed as “fillers” like Restylane.

Protects the Skin

HA has recently been established as the primary free radical scavenger in the skin, and potentially in the rest of the body as well. Free radicals are unstable molecules with an unpaired electron that are extremely reactive, and damage surrounding cell membranes, fats, and fat-soluble vitamins and nutrients. We encounter free radicals through environmental exposures, such as cigarette smoke, air pollution, processed foods, and ultraviolet radiation from the sun (UV rays). The damage caused by free radicals can result in cell death, alterations in genetic material and autoimmune reactions to damaged cells. It has been found that in sunburned skin, HA becomes degraded in large amounts and later this was found to be because it absorbed much of the UV radiation. Thus, HA helps to protect the skin against free radical damage from the sun, at its own expense. HA also holds other antioxidants in the skin, like vitamin A, so they can further protect against damage.

Wound Healing and Skin Inflammation

Because a large number of our tissues are made up of HA saturated with water, and so when they become damaged HA plays a leading role in healing. When an injury first occurs, HA synthesis nearby increases to help promote immune cell migration to the area. Dry skin conditions caused by allergic Dermatitis can often be treated using a lotion containing high concentrations of HA. Application of HA to wounds can help to trigger faster healing, particularly in tissues already rich in HA, such as the eye. Because of this, HA can be applied to wounds, burns, as well as skin and mouth ulcers to help speed their healing.

Joint Health

The cartilage that makes up the lining of the joint surfaces contains HA, which helps to provide elasticity and flexibility. HA is also found in the fluid that cushions our joints and prevents friction within the joint capsule. Supplementation with HA can significantly help to support healthy joint surfaces and joint function. Some medical doctors will provide HA injections directly into joints affected by osteoarthritis to help reduce symptoms. Research has shown that the cartilage in joints with osteoarthritis does not contain sufficient HA.

Exploring Hyaluronic Acid Supplements

The human body naturally produces hyaluronic acid in its tissues and can also be extracted from rooster combs as an animal source. Hyaluronic acid used in supplements is synthesized by bacteria in a laboratory. 

A diet rich in root vegetables and green leafy veggies can act as an excellent source of HA. Some examples are potatoes, carrots, sweet potatoes, kale, and spinach. Eat these raw as much as possible to preserve the heat-sensitive HA. For supplementing HA there is currently no established dose in the research, but it is commonly recommended at 200mg, twice daily. Topical creams and gels tend to contain 2.5% HA and can be applied to the skin as the manufacturer suggests.