Hyaluronic acid (also called hyaluronan) is a substance that occurs naturally in the human body. It is a clear, gooey molecule that is produced by cells throughout the body.
Hyaluronic acid has several important functions. First, it helps retain moisture and lubricate the eyes, joints, skin, and connective tissues. It acts like a sponge, absorbing more than 1000 times its weight in water, helping to hydrate tissues and create fullness.
Second, hyaluronic acid helps form the extracellular matrix that provides structural support to cells. It is a major component of skin, cartilage, ligaments, and tendons.
Third, hyaluronic acid helps regulate inflammation and stimulate healing. It interacts with receptors that control immune responses and tissue repair.
In this article, we will explore the benefits of hyaluronic acid for skin health, joint pain, wound healing, and weight loss. We’ll look at how hyaluronic acid works in the body, proper supplement usage, potential side effects, and the takeaway on whether hyaluronic acid really causes weight gain.
Benefits of Hyaluronic Acid
Hyaluronic acid provides numerous benefits for skin and joint health. One of the primary benefits is improving skin hydration and elasticity. Hyaluronic acid is able to attract and bind up to 1000 times its weight in water. It helps the skin retain moisture, giving it a plumper, smoother appearance and reducing fine lines and wrinkles.
In addition, hyaluronic acid speeds up wound healing. It assists in the early inflammatory phase of healing by regulating inflammation. It also stimulates collagen deposition in the proliferation phase. That helps regenerate tissue and minimize scarring.
Hyaluronic acid also lubricates joints and reduces pain. It is a major component of synovial fluid, which lubricates joints and allows smooth movement. Hyaluronic acid supplements can help restore viscosity to synovial fluid, improving joint function and flexibility while reducing pain.
Hyaluronic acid’s hydrating and lubricating properties make it beneficial for skin health, wound healing, and joint pain relief. It’s a versatile substance that helps maintain moisture, elasticity, and ease of movement throughout the body.
How Hyaluronic Acid Works
Hyaluronic acid is a natural substance found in the human body that attracts and binds significant amounts of water. It helps provide moisture and elasticity to tissues like skin, joints, and eyes.
Hyaluronic acid molecules are able to hold up to 1000 times their weight in water. This property allows hyaluronic acid to deliver hydration to cells and create a plumping effect in tissues.
Hyaluronic acid is present in high concentrations in the skin, inside joints, and within the fluid inside the eyeballs. That helps keep these areas well-lubricated and cushioned.
The human body naturally produces hyaluronic acid, but its production declines with age. By middle age, hyaluronic acid levels in the skin have dropped by roughly 50%. Reduced levels of hyaluronic acid are associated with drier, thinner skin, joint pain, and eye dryness.
It supplements with hyaluronic acid, which helps replenish hyaluronic acid stores in the body, aiming to restore moisture, softness, and elasticity.
Hyaluronic Acid and Weight Gain
Hyaluronic acid supplements and topicals contain no calories, so using them cannot directly cause weight gain. However, hyaluronic acid does help the body retain water. That may lead some people to think hyaluronic acid causes fat storage or substantial weight gain.
In truth, there is little evidence that hyaluronic acid causes meaningful weight gain. While it can cause temporary mild water retention as it helps hydrate the skin and joints, this effect is minor. Any water retention or feeling of fullness tends to be temporary.
Overall, hyaluronic acid supplements and topicals help moisturize the skin and lubricate the joints. But they do not contain calories or cause the body to store more fat. While a temporary mild water retention effect is possible, this should not be mistaken for real weight gain. There is no need to worry about substantial weight gain when using hyaluronic acid.
Proper Use of Hyaluronic Acid Supplements
When taking hyaluronic acid supplements, it’s important to follow dosage recommendations and consider timing and pairing with other supplements to maximize benefits and avoid potential side effects.
#1. Dosage
The recommended dosage for hyaluronic acid supplements is between 40 and 200mg per day. Lower doses, around 40-60mg, are suitable for general wellness, while larger doses, up to 200mg, are more appropriate for addressing specific concerns like joint pain, skin aging, and eye dryness. It’s best to start low and increase slowly to find the most effective dosage.
#2. Timing
Hyaluronic acid supplements can be taken with food or on an empty stomach. Some evidence suggests that taking them on an empty stomach, at least 30 minutes before meals, leads to better absorption. However, people with sensitive stomachs may prefer taking them with food.
#3. Pairing with Other Supplements
Hyaluronic acid pairs well with other joint health supplements like glucosamine, chondroitin, MSM, collagen, and vitamin C. Combining hyaluronic acid with vitamin C may enhance the supplement’s antioxidant properties. It’s best to speak with a healthcare provider about safe combination dosages.
#4. Potential Side Effects
Hyaluronic acid supplements are generally well-tolerated, even at higher doses. Potential side effects are mild and may include temporary stomach upset, nausea, bloating, dizziness, and swelling. More severe allergic reactions are possible but very rare. Discontinue use if any discomfort occurs. As with any supplement, consult a doctor before starting a regimen while pregnant or nursing.
Using Hyaluronic Acid Topicals
Hyaluronic acid has become a popular ingredient in many skincare products like serums, creams, masks, and more. When applied topically to the skin, hyaluronic acid provides a number of benefits:
- Hydration: Hyaluronic acid is excellent at attracting and binding moisture to the skin. Using hyaluronic acid topicals helps hydrate the skin, giving it a more plump and youthful appearance.
- Reduces wrinkles: By hydrating the skin, hyaluronic acid topicals help reduce the appearance of fine lines and wrinkles. The added moisture plumps up the skin, minimizing wrinkles.
- Softens skin: Hyaluronic acid helps the skin maintain elasticity and softness. With regular use, hyaluronic acid topicals leave skin feeling smooth and supple.
- Healing properties: Hyaluronic acid helps speed up wound healing and repair damaged skin. It helps soothe and calm irritation.
Some popular types of hyaluronic acid topical products include:
- Serums: Hyaluronic acid serums provide an intense dose of hydration when applied to clean skin. Look for serums with 1-2% hyaluronic acid.
- Creams/lotions: Hyaluronic acid creams and lotions provide hydration while also moisturizing. They are great for daily use.
- Masks: Hyaluronic acid masks offer deeper penetration to hydrate skin. Use them 1-2 times per week.
When applying hyaluronic acid topicals
- Apply to clean, dry skin. Don’t rinse off.
- For best absorption, apply a serum before heavier creams.
- Use a small amount and gently massage into the skin.
- Store products properly to maintain potency.
Potential side effects like redness or irritation are rare but possible if the skin is sensitive. Discontinue use if any reaction occurs. Overall, hyaluronic acid has an excellent safety profile.
FAQs
The Takeaway
Hyaluronic acid supplements have become popular in recent years due to a range of potential benefits, particularly for skin and joint health. However, some questions have arisen about whether hyaluronic acid causes weight gain.
After reviewing the evidence, no strong data shows that hyaluronic acid leads to substantial weight gain or fat storage when taken as a supplement. While it may have mild, temporary water retention effects in some people, this is not the same as actual weight gain. The compound contains no calories and does not impact fat metabolism or storage.
The key proven benefits of hyaluronic acid remain its ability to improve skin hydration, elasticity, and the appearance of wrinkles when used topically. It also helps lubricate joints and reduce pain when taken as an oral supplement.
Given the many potential benefits and low risk of side effects, hyaluronic acid is generally considered safe for most people. However, it’s still a good idea to talk to your doctor about proper dosage and timing when using hyaluronic acid supplements. Topical forms like serums and creams can also be incorporated into your skincare routine after assessing for any negative reactions.
With a balanced perspective on the evidence, hyaluronic acid offers advantages for skin and joint health with minimal risks. Focus on the proven benefits and work with your healthcare provider to determine if it’s the right option for you.
Beth is Cloudmineinc’s senior health editor and a certified personal trainer. She has over 10 years experience as a science journalist and is the author of two books. She deadlifts over 315 lbs.