ENGLISH TRANSLATION BELOW:

Dr. Ria Smit talks about Hyaluronic Acid Supplementation.

1. Can Hyaluronic Acid help us when taken orally? Does it really work?
Yes—especially when we consider that hyaluronic acid (HA) levels in the body begin to decline after the age of 30, it is worth looking at supplementation to support general health.
As mentioned before, hyaluronic acid has an incredible ability to attract and retain water. This property gives it its gel-like consistency, making it critically important in the body—particularly in the joints, where it forms a key component of synovial fluid, the natural lubricant and shock absorber. It also helps to maintain moisture and elasticity in the skin and connective tissues.
While most studies have not examined the effects of pure hyaluronic acid supplementation alone, they have looked at HA in combination with other nutrients that support related body structures.
For example, in studies focusing on joint health, HA was most often combined with collagen, glucosamine, and chondroitin, resulting in noticeable improvement in pain and stiffness.
For skin health, HA was studied in combination with vitamin C and collagen, showing improved hydration and elasticity for many participants. I have observed similar positive results among individuals in my own practice who use these combinations.
It does not appear that oral HA supplementation has a significant effect on eye health, although hyaluronic acid is commonly used in eye drops for direct local application.
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2. How soon can results be expected?
• For joints: noticeable effects are often seen after approximately 8–12 weeks of use.
• For skin: some improvement may be visible as soon as 4 weeks.
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3. What is the best way to take it?
Based on my interpretation of the research, achieving the best results involves both an anti-inflammatory diet and appropriate supplementation.  When the digestive system is not functioning optimally, absorption of these large molecules can be limited, meaning much of the supplement may be lost.  An anti-inflammatory diet, however, not only supports gut function but also provides key nutrients that help the body produce its own HA and prevent its rapid breakdown.
Dietary sources:
• Bone broth (cooked for 12–48 hours) is an excellent natural source of HA, glucosamine, chondroitin, and several minerals and vitamins.
• Dark green leafy vegetables such as spinach and kale provide a wide range of minerals and vitamins.
• Citrus fruits contribute vitamin C, while sweet potatoes are good sources of manganese and magnesium.
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4. Supplements
• When it comes to supplement form, it’s best to discuss this with your doctor, especially one with a special interest in nutrition, or with a dietitian or nutrition specialist.  It’s important first to determine your primary goal for supplementation so that progress and outcomes can be monitored effectively.  Given the combination products available today, you may be able to choose one that supports multiple aspects of your health simultaneously.  • However, not all supplements are equally effective—some may offer little to no real benefit.
• It’s also crucial to ensure that any supplement you take will not interact negatively with other medications or underlying health conditions.
• In general, a daily intake of 120–200 mg of hyaluronic acid is typically recommended for desired effects.
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5. How does oral supplementation compare to injections or topical application?
Direct injection (into the joints or skin) and topical application (for the skin) are significantly more effective and faster-acting than oral supplementation.  However, these methods can complement one another, and using them in combination can provide ideal results.
Again, it’s best to discuss this with a doctor like me who can guide you with specific recommendations tailored to your needs.