Hyaluronic acid (HA) helps keep your joints cushioned, your skin supple and your eyes hydrated, so it's natural to wonder how much of it you actually need. The short answer is that your body makes most of what it uses, but that supply changes as you age.
How much HA is already in your body
The average adult carries about 15 grams of hyaluronic acid at any given time, roughly the weight of a tablespoon of sugar. About half of it is found in your skin, and much of the rest is in your joints, connective tissue and the fluid inside your eyes. HA is a remarkable water-binder, able to hold up to 1,000 times its weight in water, which is why such a small amount can do so much. Your body doesn't store HA for long, either. It's constantly breaking it down and making new HA, recycling around a third of its supply every single day.
Why your body's supply changes with age
When we're young, our bodies easily make all the HA they need to keep up with that daily turnover. As we get older, production gradually slows, and by our 50s we may have only about half the HA we had in our 20s. The parts of our body that rely on it still need the same moisture and cushioning, though. That gap is often where people first notice changes, such as skin that feels drier, joints that feel stiffer after activity, or eyes that feel less comfortable at the end of a long day.
Where your body puts HA to work
Each part of your body uses HA a little differently. In your joints, it's a key part of synovial fluid, the slippery, gel-like liquid that cushions your joints and helps them move smoothly. In your skin, it holds moisture to keep skin plump, soft and supple, supporting the skin's natural protective barrier. In your eyes, it's naturally found in the vitreous humor, the clear gel that helps your eyes keep their shape and stay hydrated. Throughout your body, it helps your cells hold onto the water they need, even when heat, exercise and busy days make staying hydrated harder.
Is there a recommended daily amount?
There's no official recommended daily amount for hyaluronic acid, because your body makes its own and it isn't considered an essential nutrient. HA also isn't found in meaningful amounts in everyday foods. For people who choose to support their levels with a supplement, research on oral HA has commonly used amounts of around 120 to 240 milligrams a day. The best approach is to follow the directions on your supplement's label and take it consistently. If you're pregnant, nursing, taking medication or have a health condition, check with your doctor before starting any new supplement.
What the research says about oral HA
Oral hyaluronic acid has been studied for its effects on skin hydration. A 2014 review by Kawada and colleagues, published in Nutrition Journal, found that orally ingested HA helped moisturize the skin of study participants. It's one of the reasons so many people now use HA supplements as part of a "beauty from within" routine, alongside topical skincare.* If you're deciding between the two approaches, read Topical vs. Consumable: Which Hyaluronic Acid Product is Right for Me?
Choosing the right HA supplement
Hyalogic® makes HA supplements in several formats, so you can choose the one that fits your routine. The Optimize HA Capsule provides 120 mg of HA in a single daily capsule taken with food, to support overall hydration along with joint, skin and eye health.* The HA Gummy delivers 60 mg of HA in a great-tasting chewable.* And Synthovial SEVEN® is a liquid HA supplement you can take on its own or add to a drink.* All of our HA is high molecular weight, the same form your body produces naturally, and it's made through natural fermentation rather than from animal sources, so it's considered vegan-friendly.
Supporting your body's HA levels
It comes down to three simple habits:
- Stay hydrated: drink water steadily through the day so the HA in your body has plenty to work with.
- Be consistent: if you take an HA supplement, take it every day at the amount shown on the label.*
- Support your skin directly: pair your supplement with a topical HA serum for hydration inside and out.
Your body needs a steady supply of hyaluronic acid, and that need doesn't change as you age, even if production does. Explore Hyalogic's HA supplements to find the right fit for you.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.