Hyaluronic acid
Hyaluronic acid (sodium hyaluronate)
Supplements. Modern nutrition.
Also called Hyaluronan, HA, Sodium hyaluronate
Pinyin: tòu míng zhì suān
Spanish: Ácido hialurónico
Limited pregnancy safety dataA large sugar-like molecule that holds water in skin, eyes and joint fluid, sold as capsules, drinks and skin serums.
Did you know? Its name comes from the Greek word for glass, because it was first found in the clear jelly inside cow eyes.
What it may help, and how strong the proof is
- Skin. A few small trials of oral hyaluronic acid, most about 12 weeks long, report better skin moisture. One small trial also reported fewer crow's-feet wrinkles. Most trials are small, so proof is still early.See the research: 531 studies in peoplePromising proof
- Joint pain & arthritis. Small trials of daily oral hyaluronic acid have looked at knee pain. A pilot trial (a small first study) in 20 adults, 10 per group, used a chicken-comb extract and found no clear pain difference from placebo, though some quality-of-life measures improved. Larger trials are lacking. Injections given by a doctor are a separate medical option with their own evidence.See the research: 659 studies in peopleTraditional proof
Parts of the body
Traditional use
Not part of an old herbal system. It was first isolated in 1934 from cow eye fluid, and it became a common skin and joint product much later.
How it is classified
How people take it
Skin studies have typically used about 120 milligrams a day for about 12 weeks. A knee pilot used 80 milligrams a day for 8 weeks. Capsules and drinks are the usual oral forms. Skin serums and creams are a separate form with their own uses.
Capsule, powder and topical.
Where to get it
Most supplements are made by bacterial fermentation, and some come from rooster combs, the older source. It is sold as capsules, powders, drinks and skin serums in pharmacies, health stores and online.
Be careful
Oral use seems well tolerated in short studies, and serious problems are rare. Allergic reactions are possible. Products from rooster combs need a check for people with a poultry allergy. Pregnancy and breastfeeding are not well studied, so avoid it unless a clinician approves.
Avoid if: pregnancy; breastfeeding.
Mixing with other things
- Works well together
Both are sold for skin and joints. Few trials have tested them together.
- Works well together
Often sold together in joint formulas. Evidence for the mix is limited.
The honest take
Hyaluronic acid is a natural part of skin and joint fluid. Small trials suggest oral use may improve skin moisture and, in one trial, crow's-feet wrinkles, but the trials are short and small. Knee evidence is weak, since a pilot found no clear pain benefit. Claims about long-term skin repair are not proven.
Sources
Each “See the research” link opens PubMed, the U.S. National Library of Medicine's index of medical studies, showing only trials and reviews done in people. The number tells you how much a use has been tested, not whether it worked. The proof rating tells you that.
Study counts checked October 2026.