Is hyaluronic acid a good supplement? The answer needs careful thought, especially since this substance plays such an important role in our bodies. A 70 kg (154 pound) adult’s body naturally contains approximately 15 grams of hyaluronic acid, which shows just how vital it is to our bodily functions.
This piece dives deep into the science of hyaluronic acid and what research tells us about its effectiveness as a supplement. We’ll learn about everything from its skin-rejuvenating properties to how it helps with joint movement, based on the latest scientific evidence about this natural molecule’s role in health and longevity.
Is taking hyaluronic acid beneficial for our health?
Hyaluronic acid (HA) is considered a good supplement, especially for supporting skin hydration, joint health and overall tissue repair. It helps the body retain moisture, making it effective for improving skin elasticity and reducing dryness and wrinkles.
Studies also show that hyaluronic acid can ease joint discomfort, particularly in people with osteoarthritis, by lubricating and cushioning the joints. It’s generally well tolerated and safe for long term use, with few reported side effects. For those looking to support healthy aging or relieve dryness-related issues, hyaluronic acid is a beneficial and science-backed option.
What is hyaluronic acid and why does it matter?
HA is a remarkable natural substance in the human body that works as a vital component in many tissues. Scientists first found it in 1934 in bovine eyes. This unique molecule is part of the glycosaminoglycan family of polysaccharides. A typical 70 kg (154 pounds) adult has about 15 grams of hyaluronic acid. The body breaks down and blends one-third of this amount each day.
Natural roles in skin, joints and eyes
HA serves as a basic building block in the skin. It creates a framework that lets other components like collagen and elastin bind together. This forms the extracellular matrix that holds cells in place. The arrangement keeps skin elastic, flexible and well hydrated.
In joints, HA works as both a lubricant and shock absorber in synovial fluid. This slick gel like substance coats joint capsule surfaces and reduces friction during movement. Under pressure, HA molecules push water sideways (like jumping on a water-filled sponge). They pull it back when pressure eases, which creates effective cushioning.
The eye’s vitreous humor, the clear gel between the lens and retina, contains substantial amounts of HA. It helps maintain proper eye shape and provides vital hydration to eye tissues.
Molecular structure and water-binding properties
HA consists of repeating disaccharide units of D-glucuronic acid and N-acetyl-D-glucosamine in linear chains. This structure creates a negatively charged backbone that pulls in water molecules positive poles.
HA’s water-binding ability is exceptional. Scientific research supports a more modest estimate of about 6 liters per gram. This still makes HA a natural humectant with exceptional properties.
Decline with age and relevance to longevity
The body’s HA levels start dropping around age 20. By 50, these levels fall to about half. The decline becomes more dramatic with age, a 70-year-old has roughly 75% less HA than a 19-year-old.
This steady decrease shows up as dry skin, lost elasticity and wrinkles. The remaining HA changes structure too. The molecules become smaller and stick more to surrounding tissues, which makes them less useful.
The impact goes beyond appearance. Lower HA levels in joint fluid lead to stiffness and discomfort. HA plays vital roles in cell signaling, inflammation response and tissue repair. Its age related decline likely affects overall health and longevity at the cellular level.
How hyaluronic acid supplements work in the body
The way hyaluronic acid supplements work in our body is fascinating. Let’s look at how this remarkable molecule moves through our system after we take it. The way it gets absorbed and its effects depend on its molecular structure and how it interacts with our body.
Absorption and distribution after oral intake
Our body processes oral hyaluronic acid supplements in an interesting way before they enter our bloodstream. The original HA resists breakdown by stomach and intestinal juices. When it reaches our large intestine, gut bacteria, especially Lactobacillus and Bifidobacterium, break down large HA molecules into smaller pieces. These smaller fragments then pass through our intestinal wall.
Studies show that HA doesn’t appear in feces after we take it orally, which proves our digestive system processes it fully. Research using radiolabeled HA shows that after we consume it, hyaluronic acid and what it breaks down into show up in our blood, urine and tissues. Our tissues can incorporate radioactivity from labeled HA just 15 minutes after we take it and these effects last for 48 hours.
Differences between high and low molecular weight HA
The molecular weight of hyaluronic acid plays a crucial role in how well it works and gets absorbed. Scientists group HA into these weight classes:
- High molecular weight (HMW-HA): exceeding 1,500 kDa;
- Medium molecular weight (MMW-HA): 1,200-1,600 kDa;
- Low molecular weight (LMW-HA): 600-1,000 kDa;
- Ultra-low molecular weight (ULMW-HA): 5-10 kDa.
Cell studies show that smaller molecules get absorbed better, HA molecules above 100 kDa rarely get absorbed, while smaller ones get absorbed much better.
Molecular weight affects biological function too. HMW-HA reduces inflammation and creates a protective barrier on our skin’s surface. LMW-HA goes deeper into tissues and can boost collagen production, but it might cause inflammation in some cases.
Interaction with TLR-4 and anti-inflammatory pathways
HA works through specific receptors in our body. When we take it, HA binds to Toll-like receptor-4 (TLR-4) on our intestinal cells. This binding starts a chain of good effects, including more production of interleukin-10 (IL-10), which fights inflammation.
HA then increases SOCS3 (Suppressor of Cytokine Signaling 3) while reducing pleiotrophin. These changes help reduce inflammation throughout our body. Both high and low molecular weight types can reduce TLR-related inflammation, though they work slightly differently.
Transport to connective tissues and skin
HA spreads remarkably well through our body’s tissues. Full-body imaging shows that oral HA concentrates in our joints, vertebrae and salivary glands within four hours after we take it. Research with radiolabeled HA shows it can build up in tissues before showing up in blood, which suggests it might use other paths like our lymphatic system.
Animal studies confirm that HA pieces reach the skin after taking high molecular weight (300 kDa) supplements. Research also shows that when we apply HA to our skin, it can reach all skin layers, getting to the dermis in just 30 minutes. This explains why it works well both as a supplement and in skin care products.
Evidence-based benefits of hyaluronic acid supplementation
Research shows many evidence-based benefits when people take hyaluronic acid supplements. Studies back its ability to help with various health issues through different ways of taking it.
Skin hydration and elasticity improvements
Hyaluronic acid improves skin appearance and health because it retains moisture exceptionally well. Clinical trials show that putting HA on the skin improved hydration and elasticity better than placebo after 60 days. A randomized trial with 65 women who had wrinkles around their eyes found that products with 0.1% sodium hyaluronate improved their skin’s hydration and elasticity by a lot.
The size of HA molecules matters. Smaller molecules work better at reducing wrinkles because they can penetrate the skin more easily. A 12-week study of 59 women with mild-to-moderate sun damage found that facial serum with HA helped their bodies make more hyaluronic acid and collagen type 1a1. This led to better skin hydration overall.
Joint pain relief and mobility support
HA helps joints by lubricating them and absorbing shock. A newer study published shows that half the patients who got one concentrated HA shot experienced at least 50% improvement in pain, stiffness and mobility that lasted six months.
HA works by attracting water, which creates cushioning in joints. Scientists looked at 17 studies and confirmed that getting multiple HA shots safely reduced pain for over two years. At a microscopic level, HA reduces inflammation in joint fluid by blocking inflammatory proteins like IL-8 and TNFα in specific joint cells.
Support for dry eyes and oral health
Our eyes naturally contain HA in tears and tissues. It helps keep tears stable by attracting moisture, which reduces evaporation and salt concentration that cause eye inflammation. Studies show eye drops with 0.1% to 0.4% HA help both the symptoms and signs of dry eyes.
HA is vital for healthy gums too. Taking supplements helps keep mouth tissues hydrated and heal faster by helping cells grow and move. People with gum diseases benefit from HA’s anti-inflammatory properties. It reduces swelling and bleeding while speeding up healing.
Wound healing and tissue regeneration
HA is a vital part of how wounds heal. Our body makes more HA faster during inflammation, creating space for cells to move to injured areas. This water-loving property causes controlled swelling that lets healing happen.
Studies prove these benefits work. One study showed that wounds treated with HA got 70% smaller by the sixth check-up. High-weight HA molecules reduce inflammation and help repair tissue, while low-weight pieces help create new blood vessels that bring nutrients to healing areas. These combined effects make HA work well for many types of wounds, including injuries, surgical cuts, burns and skin abrasions.
Clinical studies and real-world outcomes
Clinical studies show clear proof that hyaluronic acid works well in many ways. Research reveals both immediate and lasting benefits through different ways of taking it.
Randomized trials on skin health
Double-blind, randomized trials consistently show how hyaluronic acid helps skin health. A placebo-controlled study looked at 40 women with mild to moderate aging signs. A single HA application increased lips volume by 8.5% within three hours. After 30 days of regular use, lip volume went up by 14.2%. The treatment reduced wrinkle volume by 26.3% and wrinkle depth by 21.8% after one month.
Scientists studied 129 women of different ages who took HA orally. Their skin became more hydrated after just 2-8 weeks. Skin tone looked better after 4-8 weeks and the skin’s top layer grew thicker after 12 weeks.
Meta-analyzes on osteoarthritis treatment
Joint health improves with hyaluronic acid injections into the joint, though modestly. The largest study of 169 trials with 21,163 people found a small reduction in pain intensity compared to placebo. This meant a -2.0 mm difference on a 100 mm visual analog scale.
Safety remains a concern. Data from 15 large placebo-controlled trials (6,462 people) showed that joint injections had 1.49 times more risk of serious side effects than placebo.
Comparative studies of oral vs injectable HA
Different ways of taking HA show interesting results. A study of 200 knee osteoarthritis patients found that early-phase joint injections worked as well as NSAIDs. JKOM scores dropped by -34.7% and -32.2% respectively. Patients who got HA had far fewer side effects.
Synergistic effects with other compounds like chondroitin
HA works better when combined with other helpful compounds. Research shows that mixing HA with chondroitin sulfate creates better results than using either one alone. Each compound plays its part, HA supports structure while chondroitin fights inflammation.
Lab tests prove this combination works better. HA-chondroitin mixtures reduced inflammatory markers like PGE2, IL-6 and MMP-3 more than just HA by itself. This confirms they work better together than apart.
Learn more about:
