Hyaluronic acid (HA) is found naturally in the body, particularly in connective tissue. It helps with tissue hydration, cell migration, and wound healing. As part of the extracellular matrix, hyaluronic acid keeps tissues strong and flexible. Used in cosmetic enhancements, hyaluronic acid fillers (also known as dermal fillers) restore volume, smooth out fine lines and wrinkles, and enhance facial features. Sodium hyaluronate, a form of hyaluronic acid, is used in injections for long-lasting results, making it popular for medical and aesthetic use.
Recently, hyaluronic acid has gained attention as a performance supplement for athletes. Whether you’re pounding the pavement, climbing elevation, or grinding through intense training, HA may support joint health, recovery, and skin resilience in harsh conditions. As a hydration powerhouse, it goes beyond skincare, it’s an endurance athlete’s best friend.
Whether you want to boost joint health, recovery, or skin resilience during intense training, adding hyaluronic acid to your routine could make a big difference. Start exploring the benefits of hyaluronic acid below and take your athletic performance to the next level!
What Is Hyaluronic Acid?
Hyaluronic acid is a naturally occurring compound in the human body, especially in the skin, joints, and eyes. It’s a powerful humectant, meaning it attracts and retains moisture. In fact, it can hold up to 1,000 times its weight in water.
As we age, the body’s production of HA decreases, which can lead to dry skin, stiff joints, and reduced recovery capacity. The decrease in hyaluronic acid and collagen production contributes to wrinkles and other signs of aging. That’s where supplementation comes in. Today, HA is produced through microbial fermentation, making it suitable for vegan supplements.
Hyaluronic Acid Benefits for Endurance Athletes
Joint Health and Recovery
High-impact endurance activities can wear down joint cartilage, leading to inflammation and discomfort. HA is a lubricant in the synovial fluid of joints and may reduce friction and improve mobility. Studies have shown that hyaluronic acid supplements can reduce pain and improve function in people with osteoarthritis of the knee—and these benefits may extend to endurance athletes with repetitive stress injuries or age-related wear. Hyaluronic acid injections are a popular non-surgical treatment option for pain relief in patients with osteoarthritis of the knee who have not responded to more conservative treatments or analgesics.
Skin and Hydration Support
Sweating, sun exposure, and harsh environmental conditions can all take a toll on your skin. HA helps restore skin hydration and elasticity, and reinforces your skin barrier after long training days. Hyaluronic acid in creams can provide topical hydration and further reinforce the skin barrier.
Unlike topical hyaluronic acid serums that work on the surface, oral HA supplements provide systemic hydration that supports both skin and internal tissues.
Eye Health
Dry, irritated eyes are common in endurance athletes training outdoors, especially cyclists and trail runners. HA is also found in the vitreous humor of the eye, and studies suggest oral supplementation may help alleviate dryness and irritation. Hyaluronic acid is used in eye drops for dry eye to provide relief from dryness and irritation.
Wound Healing and Muscle Recovery
HA plays a key role in cellular regeneration. It supports tissue healing after micro-tears, overuse, or minor injuries, making it useful during recovery cycles. Its anti-inflammatory properties help control swelling and oxidative stress post-exercise. When applying hyaluronic acid, avoid excessive rubbing to prevent irritation and ensure optimal absorption.
How Hyaluronic Acid Works in the Body
Hyaluronic acid’s magic lies in its molecular structure. It binds water to collagen, keeping your connective tissues moist and flexible. It is highly concentrated in:
-
Synovial fluid (lubricates joints)
-
The dermis layer of the skin (maintains hydration).
-
Vitreous humor of the eye (protects vision).
Supplemental HA can help replenish declining natural levels, allowing the body to better retain water, reduce inflammation, and regenerate tissue. Using hyaluronic acid in various forms, including products containing hyaluronic acid, like serums and lotions, can enhance these benefits by providing moisture retention and tissue growth.
Mechanism of Action
The magic of hyaluronic acid lies in its ability to bind and retain water, providing hydration to the skin and other tissues. When used in skincare products like hyaluronic acid serum, it helps to plump the skin, reducing fine lines and wrinkles. The molecular weight of hyaluronic acid can significantly impact its efficacy and duration of action. Higher molecular weight forms tend to provide longer-lasting hydration and benefits. Importantly, hyaluronic acid is safe and well tolerated by most people with minimal risk of adverse effects like allergic reactions. This makes it a versatile and reliable ingredient in both skincare and medical treatments.
Hyaluronic Acid as a Supplement
Common Forms & Formats
HA supplements come in many forms: in addition to these, HMB supplements are known for their muscle growth and strength benefits.
-
Capsules & Softgels
-
Powders (mixable in post-run shakes)
-
Liquids (often combined with collagen or Vitamin C)
Hyaluronic acid is available in many different types of formulations, including capsules, powders, and liquids.
Look for sodium hyaluronate for better absorption. Some formulas use low molecular weight HA to increase bioavailability.
Dosage Guidelines
The optimal dosage can vary depending on the product and use case, but common ranges include:
-
120–240 mg per day for general joint and skin support.
-
Higher doses may be used under medical supervision for severe joint issues.
Take HA on an empty stomach in the morning or post-workout for hydration and recovery benefits.
Hyaluronic Acid Side Effects & Interactions
HA is generally considered safe when used as directed. Most people experience no side effects, but some may encounter:
-
Mild nausea
-
Bloating or digestive discomfort.
-
Rare allergic reactions (particularly to animal-derived HA)
Precautionary Notes:
-
If you’re on corticosteroids or blood thinners, consult your doctor before supplementing.
-
Avoid during pregnancy or breastfeeding unless approved by a physician.
-
When applying hyaluronic acid, be aware that certain conditions, such as radiation therapy or scleroderma, might increase the risk of complications. Always follow recommended techniques and consult a healthcare provider to ensure safe use.
Who Should & Shouldn’t Take Hyaluronic Acid?
Ideal Users
-
Endurance runners, cyclists, and triathletes.
-
Older athletes with declining joint resilience.
-
Those seeking recovery support for skin and soft tissue.
Use With Caution
-
Pregnant or nursing individuals.
-
People with autoimmune disorders.
-
Individuals with rheumatoid arthritis should consult their healthcare provider before using hyaluronic acid.
Not Recommended
-
Individuals allergic to HA sources (especially animal-derived products)
Hyaluronic Acid in Endurance Nutrition
Endurance athletes face intense physical stress that requires optimal hydration, strong joints, and fast recovery. HA helps with:
-
Reducing joint pain from repetitive impact.
-
Hydrating during training blocks.
-
Soft tissue repair and inflammation control.
Stack with endurance supplements like:
-
Collagen peptides (for structure)
-
Electrolytes (for fluid balance)
-
Vitamin C (for connective tissue repair)
Hyaluronic Acid vs Other Skin & Joint Supplements
Collagen vs Hyaluronic Acid
-
Collagen: Structural protein that builds joints, skin, and tendons
-
HA: Hydration agent that lubricates and cushions tissue
-
Best Together: Collagen + HA + Vitamin C for full-spectrum joint support. HA also helps to replace lost volume in the skin, complements collagen’s structural benefits.
Glucosamine/Chondroitin vs Hyaluronic Acid
-
Glucosamine/Chondroitin: Often used for cartilage repair.
-
HA: Provides hydration and joint fluid viscosity.
-
Stacking potential: Works well as a complementary add-on.
Vitamin C and HA
-
Vitamin C boosts collagen synthesis and may enhance HA’s skin benefits.
-
Combine for antioxidant protection and tissue repair.
Acne Treatment & Cosmetic Applications
Hyaluronic acid has been proven to be effective in the treatment of acne and other skin diseases. Its ability to provide deep hydration and reduce inflammation makes it an ideal ingredient in skincare products, like hyaluronic acid gel. In the cosmetic industry, hyaluronic acid fillers are used for facial rejuvenation and lip augmentation, a non-surgical way to enhance one’s appearance.
Also, hyaluronic acid plays a significant role in anterior segment surgery, including cataract surgery, where it reduces inflammation and promotes wound healing. Its multiple benefits make it a valuable ingredient in both medical and cosmetic treatments.
What the Research Says: Clinical Evidence & Studies
Osteoarthritis Relief
Multiple studies show that daily oral hyaluronic acid supplementation can reduce joint pain and improve mobility in osteoarthritis patients, especially knee osteoarthritis. HA restores the viscosity and elasticity of synovial fluid, which cushions and lubricates joints, reducing friction and inflammation. Hyaluronic acid injections, especially intra-articular injections, are also used as a treatment option for patients who don’t respond to conventional therapies.
Skin Hydration and Elasticity
Research shows hyaluronic acid helps hydrate skin by drawing water into the extracellular matrix, making skin more elastic and retaining moisture. Users of HA supplements and topical products report smoother, plumper skin with reduced fine lines and wrinkles. The effectiveness of hyaluronic acid in skincare depends on the molecular weight; low molecular weight HA penetrates deeper into the skin for more pronounced effects. Combining oral with topical may give you more comprehensive hydration benefits.
Oral vs Topical Supplementation
Topical hyaluronic acid serums and gels give surface-level moisture and immediate skin plumping effects, oral supplementation gives systemic hydration benefits that support skin, joints, eyes, and connective tissues all over the body. Oral HA is absorbed into the bloodstream and replenishes declining natural levels and improving overall tissue hydration and repair. This combination may be beneficial for athletes and those with aging-related HA depletion.
Need for More Athlete-Specific Research
Although current clinical studies and systematic reviews support the general efficacy and safety of hyaluronic acid for joint health, skin hydration, and wound healing, research specific to endurance athletes and high performance population is limited. More double blind, placebo-controlled trials are needed to determine the optimal dosages, formulations, and long-term benefits of HA supplementation in an athletic context. But emerging evidence is promising and suggests HA could be a valuable addition to endurance nutrition and recovery protocols.
Reviews & Ratings
Many systematic reviews and meta-analyses have evaluated the effectiveness and safety of hyaluronic acid injections, including intra-articular injections for knee osteoarthritis. These studies consistently show that hyaluronic acid injections are effective in reducing pain and inflammation with minimal side effects. Patients who have received hyaluronic acid injections report high satisfaction rates and significant symptom improvement. Hyaluronic acid is also used in wound repair and skin ulcers, and creates a moist environment that promotes healing.
Overall, hyaluronic acid is proven to work, making it a popular treatment for many medical and cosmetic uses.
Final Thoughts: Is Hyaluronic Acid for You?
Hyaluronic acid may not be the first supplement you think of for endurance sports, but it’s worth a second look. From joint lubrication to hydration and recovery, its multiple benefits make it a versatile tool for athletes who push their limits.
Backed by emerging research and proven benefits in joint, skin, and eye health, HA is a low-risk risk high-reward addition to your supplement stack. Just make sure to choose a high-quality, athlete-safe formula and consult with your doctor if you have underlying health conditions.
FAQs
What does hyaluronic acid do to the skin?
Hydrates, elasticity, and smoothness by replenishing moisture from within.
Is it safe to use hyaluronic acid daily?
Yes, daily use is generally safe and recommended for best results.
Vitamin C or hyaluronic acid, which is better?
They serve different purposes—Vitamin C supports collagen production, HA hydrates and cushions. Use together for best results.
What should I never mix with hyaluronic acid?
Topically, avoid combining with harsh exfoliants like strong AHAs or retinoids. Orally, do not mix with certain medications unless advised by your doctor.
