One of today's most popular skincare ingredients is hyaluronic acid - but does it really work?
The scientific research says yes, BUT!
It works as a supplement you take orally - and, presumably, from the HA-containing foods you eat.
This may seem counterintuitive, but applying HA directly onto your skin is not more effective than a placebo.
What is Hyaluronic Acid?
HA is found in all your connective tissues and organs, especially your skin, joints and eyes. It has many functions, so your body naturally makes it.
Because it's a very long molecule, it's gooey and slippery. These physical traits of HA are quite useful in an almost paradoxical way.
As part of our connective tissues, HA helps hold them together, yet also retain flexibility as though oiled. This is particularly true for your joints. Thanks to HA, healthy joints move together smoothly, instead of having bone grinding on bone.
Yet HA also retains water. A one-quarter teaspoon of HA holds 1 1/2 gallons of water. This helps maintain healthy hydration, especially in your skin. It's considered the KEY to skin retaining healthy levels of moisture.
By retaining water in your skin, HA is vital for keeping your skin flexible - and it reduces skin wrinkles. It also helps skin wounds heal faster.
As Always, Age is a Major Factor
We lose HA as we age. By the time we're 75 years old, we have only 25% of the HA we had at age 19.
Scientific Studies of Supplemental HA Benefits
It was natural for scientists to assume that a molecule as long as HA would - if taken orally - be broken down by the digestive process, making supplements a waste of money.
But, after animal studies showed a substantial amount of ingested HA is absorbed by our bodies, scientists began testing it.
In two separate studies, a group of Japanese and a group of Korean women over age 30 and who had crow's feet wrinkles at the corners of their eyes were given 240 mg of HA every day for eight weeks. By the end of that time, the women who took the HA had fewer wrinkles and shallower wrinkles than the control groups.
In a study done in 2021, the wrinkles of subjects were measured and analyzed at the beginning, after eight weeks and after twelve weeks. Their skin demonstrated improvement in wrinkles, stratum cornea water content and skin elasticity.
In a recent study, 60 subjects were given various weights of HA supplements. Everyone taking HA demonstrated quick and effective improvements in skin health and appearance, compared to the control group.
HA Serum Studies
In a study done in 2021, applying HA serums to skin did NOT beat the placebo.
Because HA is a large molecule, it just doesn't penetrate the outer epidermis of your skin. It can't go to a deep layer where it's useful.
But if you ingest the HA - through a supplement and food, your body distributes the HA to your skin through your blood, and from there ir rises to the top layer of your skin.
Foods that Contain High Levels of HA
1. Soy
This includes tempeh, soy sauce, soy milk, soybeans and tofu.
2. Citrus fruits
This includes oranges, tangerines, lemons, limes, grapefruit and so on. They all contain high amounts of HA.
In addition, with citrus fruits you get a bonus. These fruits also contain naringenin. Naringenin blocks the enzyme which breaks down HA in your body, so you lose less of it.
3. Vegetables with tubes.
That includes sweet potatoes and potatoes.
4. Green leafy vegetables.
Kale, spinach, bok choy, collard greens and so on.
5. Seeds and nuts
6. Broccoli
7. Organ meats
That is, liver and so on, not regular meat from muscle.
Choosing Between HA Supplements
You must choose between HA supplements that have low molecular weight and high molecular weight.
Much more research is needed. However, a study done in 2017 compared subjects taking a 2,000 molecular weight supplement of HA to 300,000 molecular weight - for twelve weeks.
Both molecular weights were effective at reducing wrinkles.
However - and this may be a clue - animal studies suggest high molecular weight HA is more effective at lowering inflammation and preserving our health. (Remember, HA has many health benefits besides making you simply look younger.)
You can find at least one HA supplement that has a molecular weight of 2.6 million.
In the meantime, standard supplement amounts are 120 mg to 240 mg daily.
HA Safety
It's natural to your body. Negative reactions to taking it are extremely rare, but gastric discomfort is possible. It's even safe for pregnant and nursing women.
NOTE: If you're taking other compounds, check with your doctor first.
Other Ways to Take HA
1. Inhaled with a nebulizer.
HA helps treat asthma and other respiratory problems. Obviously, see your doctor.
2. Eye drops.
These are primarily for dry eyes.
3. By injection.
This requires a prescription. It's generally used for highly painful arthritis, bladder pain and added to other medications given by IV.
4. Injected as a skin filler.
Together with collagen, HA may be injected under the skin to restore appearance, especially after acne.
See your dermatologist.
5. Into your nose.
In this case, HA is being used to help your body absorb medication.
Obviously, for general practical use to make your skin younger-appearing and healthier, taking it orally and putting it directly onto your skin are your only two choices.
If your favorite skin cream or serum contains HA among other ingredients, you can keep taking it. HA is safe.
But it's a waste of money to buy a skincare product just because it contains HA.
Check out supplements and HA-rich foods.
https://www.healthifyme.com/blog/hyaluronic-acid-benefits/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583886/
https://my.clevelandclinic.org/health/articles/22915-hyaluronic-acid
https://www.youtube.com/watch?v=G75biex4H5A
https://www.youtube.com/watch?v=a1oaZdSVTXw
https://www.youtube.com/watch?v=a1oaZdSVTXw&t=2s