7 Best Hyaluronic Acid Foods for Your Skin

• Hyaluronic acid is a lubricating substance naturally produced by the body that ensures the health and hydration of tissues.
• Production of this acid naturally decreases as the body ages.
• Certain foods can be valuable sources of hyaluronic acid, however, over-the-counter supplements and topicals are more effective.
• Some foods are rich in hyaluronic acid, while others contribute to its production and prevent its degradation.

Hyaluronic acid (also known as hyaluronan) is a substance within the body responsible for the hydration and suppleness of the skin. Its production decreases over time as a natural part of aging, causing the skin to become drier, thinner and looser. This process can be slowed with a diet rich in hyaluronic acid foods.

This compound is found throughout the body’s other soft tissues as well. It is a component of bone marrow and soft cartilage, and ensures the smooth functioning of the eye cavity, joints and connective tissues. Hyaluronic acid also supports cellular regeneration and wound repair. As such, adequate levels are important for the body’s overall health and proper functioning.

A treatment that includes a combination of hyaluronic acid foods, supplements and topical skin care products will provide the most positive results. 

Top 7 Foods Rich in Hyaluronic Acid

Aside from bone broth, relatively few foods contain a significant amount of hyaluronic acid itself. However, a number of foods are rich in nutrients that play a role in supporting its production and preventing its deterioration.

Magnesium supports the body’s production of hyaluronic acid, the flavonoid naringenin inhibits its breakdown, and phytoestrogens work to increase its presence in the skin.

Food	Nutrient Content	Information
Bone broth	Hyaluronic acid	Made from beef or poultry bones
Fruits	Magnesium	Avocados, bananas, figs, tomatoes and tropical fruits
	Naringenin	Citrus fruits and tomatoes
Broccoli	Magnesium	Also rich in vitamin C
Leafy greens	Magnesium	Kale, spinach and microgreens
Nuts and seeds	Magnesium	Chia, poppy and pumpkin seeds, flaxseed, brazil nuts, cashews and pine nuts
Soy products	Phytoestrogens	Edamame, tempeh and tofu
Sweet potatoes	Magnesium	Also rich in vitamins A and C, potassium and antioxidants

Bone broth

Bone broth is one of the few foods that contain an abundance of hyaluronic acid, due to the fact that it sources the compound directly from the connective tissues and bones of animals.

This broth is made by simmering beef or poultry bones and cartilage in water. Over the course of several hours, the acid is gradually extracted, along with a range of proteins and amino acids that support collagen production.

This broth also contains minerals, such as calcium, zinc and potassium. The combined benefits of hyaluronic acid and other these other nutrients work to encourage healthy and supple skin.

Broccoli

Broccoli contains high levels of magnesium, which increases the amount of hyaluronan in the skin, elevating moisture levels and encouraging skin health. They also contain vitamin C, which contributes further anti-aging skin benefits by reducing inflammation and supporting collagen production.

Fruits

Although fruits do not contain a significant amount of hyaluronan, they do boast a variety of nutrients that contribute to the compound’s production and prevent it from degrading.

Citrus fruits and tomatoes are rich in naringenin. This compound inhibits the activity of hyaluronidase, the enzyme responsible for the breakdown of hyaluronan. In this manner, it effectively slows the depletion of hyaluronan.

Figs, avocados, bananas, tomatoes and a variety of tropical fruits also contain a high amount of magnesium, which plays an active role in the body’s synthesis of hyaluronan.

Leafy greens

Spinach, kale and microgreens are abundant sources of magnesium that support hyaluronic acid production, encouraging supple skin and a bright complexion.

They are also rich in a wide range of nutrients that provide notable skin benefits. These include antioxidants such as vitamin E, chlorophyll and beta-carotene, as well as folate, which contributes to cellular renewal and tissue repair.

Nuts and seeds

Nuts and seeds are also excellent sources of magnesium that can contribute to hyaluronan synthesis. A diet rich in nuts is associated with smooth skin texture and a natural glow.

Seeds generally contain a higher concentration of magnesium than nuts, with dried pumpkin seeds having the highest content. Nuts with the highest magnesium content are brazil nuts, cashews and pine nuts.

Soy-based foods

Soy products such as edamame, tempeh and tofu have a high concentration of phytoestrogens, compounds that interact with the estrogen receptors in the body and replicate its hormonal effects.

Estrogen is known to trigger an increase in the amount of hyaluronan in the skin, and phytoestrogens in soy products have a similar effect. A diet rich in soy products is therefore associated with increased skin firmness, elasticity and moisture, as well as a decrease in visible signs of aging.

Sweet potatoes

Although sweet potatoes aren’t high in hyaluronic acid, they are an abundant source of magnesium, and can contribute to the body’s synthesis of the acid. They also contain antioxidants and a number of vitamins and minerals that are beneficial to skin health, including vitamins A and C, and potassium.

Can a Hyaluronic Acid-Rich Diet Improve Your Skin?

Hyaluronic acid foods are rich in nutrients that are beneficial for the health of the skin. Evidence shows that a balanced diet is linked with improved skin texture and a reduction in visible signs of aging, and in that respect, these foods are certainly effective.

However, little research has been carried out on how reliably hyaluronan can be obtained from food. To ensure efficacy, a hyaluronan-rich diet should be combined with the use of hyaluronan supplements and topicals, which are proven to smooth wrinkles and replenish skin moisture.

A Word About Hyaluronic Acid Supplements

Hyaluronic acid supplements support skin’s moisture retention and elasticity, encouraging smoother skin, a brighter complexion and the reduced appearance of fine lines and wrinkles. Furthermore, their antioxidant properties slow the development of signs of aging caused by exposure to ultraviolet (UV) radiation and airborne pollution.

Supplementation supports wound healing and cell turnover, and reduces the likelihood of infection or scarring. It also effectively supports the health of the ocular tissues, alleviates joint pain, eases osteoarthritis symptoms and helps to prevent cartilage deterioration.

Studies show that daily intake of supplements can significantly improve skin moisture and texture. Daily supplementation has also been found to significantly reduce the width and depth of wrinkles in as little as 8 weeks.

Alternatives

Hyaluronic acid is an active ingredient in a variety of topical skin care products, including serums, creams, moisturizers, cleansers and toners. When selecting a topical product, opt for one containing a concentration of at least 0.1% and apply twice daily.

Takeaway

Hyaluronic acid is a lubricating substance produced by the body to maintain the hydration, health and proper functioning of many of the body’s soft tissues, including the skin. Its production gradually decreases over time, leading to the development of signs of aging.

However, consuming a diet rich in hyaluronic acid can help slow this process. As it is primarily contained in the connective tissues, bones and cartilage of mammals, bone broth represents the most abundant available source of hyaluronic acid itself. 

Food products containing naringenin, magnesium and phytoestrogens can also support the body in replenishing this acid. Food products rich in these nutrients include broccoli, fruits, leafy greens, nuts, seeds, soy products and sweet potatoes. 

By combining diet with OTC topicals and supplements, you can achieve greater improvements to the skin’s hydration, texture and appearance.