Hyaluronic Acid Benefits: What the Evidence Shows

Quick answer

Hyaluronic acid benefits, in short: Hyaluronic acid (HA) is a natural substance that holds water in your skin and joints. Taken by mouth, it is mostly sold for skin that looks smoother and better hydrated. Several small to mid-sized trials, mostly of 12 weeks, found modest gains in skin hydration and elasticity compared with placebo [1][2][3]. The catch: many trials were small, short, and some were run by or with people who work for HA makers [2][3]. The evidence for knee or joint comfort is weaker and mostly from studies of people who already have osteoarthritis [4]. We rate the evidence D: promising for skin, but early. It is not a proven anti-aging supplement.

What is hyaluronic acid?

Hyaluronic acid is a long, sugar-based molecule found throughout your body, especially in skin, eyes and joint fluid. It can soak up a lot of water, which is why it is used in moisturizers and some injectable treatments. Your body makes less of it as you age. Supplements use sodium hyaluronate, usually made by bacterial fermentation, and are swallowed as capsules or powder. Whether swallowed HA reaches your skin in a useful form is still being studied.

Hyaluronic acid benefits: what might it help with?

Possible benefit	Rating	In plain words
Skin hydration	Promising	A meta-analysis of 7 trials and a 150-person trial found better hydration than placebo [1][2]
Skin elasticity and wrinkle depth	Promising	Small improvements in the same trials. Some of this research was industry-linked [1][2][3]
Knee or joint comfort	Early	Most studies are in people with osteoarthritis and results vary. In one trial the placebo group improved too [4][5]
Living longer or “slowing aging”	Early	No human trial has tested this

Ratings describe how good the research is, not a promise that it will work for you.

What the research says

• Skin, summary of trials. A 2025 meta-analysis of 7 randomized trials found oral HA improved skin hydration, elasticity and wrinkle depth. The authors noted small sample sizes and differences between studies [1]. PubMed
• Skin, 150 adults. In a 12-week placebo-controlled trial, 120 mg of sodium hyaluronate a day improved skin hydration, elasticity, wrinkle depth and water loss through the skin. The authors worked for the company that makes the ingredient [2]. PubMed
• Skin, 40 adults. Another 12-week trial of 120 mg a day also reported skin benefits. Employees of the product’s maker were among the authors [3]. PubMed
• Joints. A 2024 systematic review pooled 11 articles (597 people, mostly with osteoarthritis). Nine of the 11 reported improvements and side effects were mild, but study quality and designs varied a lot [4]. PubMed
• A trial where placebo did well too. In 31 adults taking about 111 mg a day for 12 weeks, the placebo group also improved, which makes it hard to tell what the HA itself did [5]. PubMed

Amounts and how people take it

These are amounts used in studies, not recommendations.

• Form: capsules, tablets or powder containing sodium hyaluronate.
• Amounts in trials: about 110 to 120 mg a day, taken for 12 weeks [2][3][5]. Some products use higher or lower amounts and are sold with other ingredients such as collagen or vitamin C, which makes it hard to know what is doing what.
• Timing: the trials used once-daily dosing. We found no evidence that time of day matters.
• Length: the studies we found lasted about 3 months, so long-term effects are unknown.

Side effects, interactions and who should check first

What trials found

Side effects in these trials were mild and generally no different from placebo [2][3][4]. Because the longest studies are only about 3 months, long-term safety is not well tested.

Who should check with a doctor or pharmacist first

Check with a doctor or pharmacist first if you:

• take any regular medicine. We did not find human studies testing oral HA with medicines, so interactions are unknown rather than ruled out
• are pregnant, breastfeeding or trying to conceive, or are under 18. We found no reliable safety data in these groups
• have cancer or have had it, or have a long-term condition. We found no studies in these groups
• have any allergy. Check the full ingredient list, because many products combine HA with other ingredients.

Where to buy

Look for a label that states the form and amount of hyaluronic acid (for example, sodium hyaluronate in milligrams) per daily serving, evidence of third-party testing, and compare products by price per daily dose rather than pack price.

FAQ

What is hyaluronic acid?

Hyaluronic acid is a long, sugar-based molecule found throughout your body, especially in skin, eyes and joint fluid, and it can soak up a lot of water. Supplements use sodium hyaluronate, usually made by bacterial fermentation, and are swallowed as capsules or powder. This page covers oral supplements only. Whether swallowed HA reaches your skin in a useful form is still being studied.

Is hyaluronic acid good for your skin?

Several small to mid-sized trials, mostly of 12 weeks, found modest gains in skin hydration and elasticity compared with placebo [1][2][3]. Many were small, short, and some were industry-linked, so we rate the evidence D. The evidence for knee or joint comfort is weaker and mostly in people who already have osteoarthritis [4].

How much hyaluronic acid per day?

Trials used about 110 to 120 mg a day of sodium hyaluronate, taken for 12 weeks [2][3][5]. Some products use other amounts or add collagen or vitamin C, which makes it hard to know what is doing what. The studies lasted about 3 months, so long-term effects are unknown. These are study amounts, not recommendations.

Who should not take hyaluronic acid?

Check with a doctor or pharmacist first if you take any regular medicine, are pregnant, breastfeeding or trying to conceive, are under 18, have or have had cancer, have a long-term condition, or have any allergy. We found no reliable safety data in several of these groups, and no studies testing oral HA with medicines, so interactions are unknown rather than ruled out.

Can you take hyaluronic acid with high blood pressure?

We found no studies of oral hyaluronic acid in people with high blood pressure, and none testing it alongside medicines, so we can’t say either way. Side effects in the trials were mild and generally no different from placebo [2][3][4], but the longest lasted only about 3 months. Ask a doctor or pharmacist first, especially if you take blood pressure medicine.

Related pages

• Collagen
• MSM
• Boswellia
• Longevity supplements for beginners: where this fits in a beginner’s routine
• All supplements A-Z

Talk to your doctor

This page is for general information and is not medical advice. Speak to a doctor or pharmacist before starting any supplement, especially if you are pregnant or breastfeeding, take any medicine, or have a health condition.

References

We cite only studies and official pages we checked against PubMed, the publisher or the agency’s own site. The A to E evidence grades are explained in our editorial policy. See also our medical disclaimer and affiliate disclosure.

1. Amin P, Sarabi A, Choe S, Scott S, et al. Oral Hyaluronic Acid Supplement: Efficacy in Skin Hydration, Elasticity, and Wrinkle Depth Reduction. J Drugs Dermatol. 2025. PubMed · DOI
2. Dolečková I, Kušnierik P, Berka V, Šimek M, et al. Oral sodium hyaluronate improves skin hydration, barrier function and signs of aging: a randomized, double-blind, placebo-controlled trial in 150 healthy adults. Sci Rep. 2025. PubMed · DOI
3. Hsu TF, Su ZR, Hsieh YH, Wang MF, et al. Oral Hyaluronan Relieves Wrinkles and Improves Dry Skin: A 12-Week Double-Blinded, Placebo-Controlled Study. Nutrients. 2021. PubMed · DOI
4. de Carvalho JF, Davidson J. Oral Hyaluronic Acid in Osteoarthritis and Low Back Pain: A Systematic Review. Mediterr J Rheumatol. 2024. PubMed · DOI
5. Sugiyama K, Oe M, Tanaka T, Matsuoka R, et al. Oral sodium hyaluronate relieves knee discomfort: A 12‑week double‑blinded, placebo‑controlled study. Exp Ther Med. 2024. PubMed · DOI