Hyaluronic acid is a natural component of the skin and connective tissue, known for its extraordinary ability to retain water and maintain the elasticity of skin tissue. As we age, our natural production of hyaluronic acid decreases, resulting in drier and less firm skin.
Although its most well-known use is as an ingredient in creams or injectable fillers, in recent years numerous oral supplements (capsules, powders, and drinks) have emerged, promising to improve the appearance of the skin, hair, and nails. Do these internal benefits have any basis? Below, we analyze the actual effects that hyaluronic acid can have when taken orally, based on available evidence and with a neutral perspective.
What is hyaluronic acid?
Hyaluronic acid is a polysaccharide (a type of complex carbohydrate) naturally present in our body, especially in the skin, joints, and eyes. In the skin, it acts like a molecular “sponge”: it can hold up to a thousand times its weight in water, which helps keep the dermis well-hydrated and plump. Endogenous hyaluronic acid plays a key role in skin health, but its concentration decreases with age.
This natural loss is associated with the appearance of wrinkles, sagging, and dryness. For this reason, the cosmetics and supplements industry has incorporated hyaluronic acid into various products, aiming to supplement the body’s own levels of this substance.
Oral hyaluronic acid supplements
In the inner beauty market, there is a wide range of supplements that include hyaluronic acid among their ingredients. These products are often presented in the form of capsules, tablets, or soluble powders, sometimes combined with other nutrients such as collagen, vitamins, and minerals aimed at improving the skin, hair, and nails. The image shows a supplement container that promotes the health of the skin, hair, and nails, highlighting HA along with other active ingredients.
However, it is important to clarify that each formula varies, and commercial claims are not always supported by solid studies. Some manufacturers base their messages on limited results or anecdotal experiences from their customers. In general, these supplements promise greater hydration, more even tone, or stronger nails, but the actual magnitude of these effects may depend on the quality of the product and individual factors. Therefore, it is advisable to maintain moderate expectations and consider oral hyaluronic acid as a potential supplement, not a miracle remedy.
Effects on the skin
Given its natural function, HA is often associated with more hydrated and better-looking skin. In fact, the most solid scientific evidence comes from studies on the skin. A recent randomized clinical trial demonstrated that oral intake of HA promoted a significant increase in skin hydration after several weeks.
In this study, women who took HA showed greater skin hydration after 2 to 8 weeks compared to a placebo; additionally, an improvement in skin tone was observed after 4–8 weeks, and an increase in epidermal thickness was seen after 12 weeks.
These results suggest that ingested hyaluronic acid can complement the body’s natural levels in the skin and help reduce dryness and fine lines of aging. It is important to mention that these changes are detected over time and are usually subtle.
No immediate or dramatic effects are observed, but rather a gradual improvement in skin hydration and texture with continued use. Additionally, the results may vary depending on the dosage (in the study, 100–200 mg per day were used) and individual characteristics. In any case, these findings support the idea that oral hyaluronic acid does have real benefits for the skin, provided it is used consistently. However, there is still a lack of consensus, and more large-scale studies are needed to confirm the best dosage and optimal treatment duration.
Effects on hair and nails
Hyaluronic acid is also included in supplements aimed at improving hair and nails, although the evidence is more limited in these areas. In the case of hair, hyaluronic acid does not act directly on the root or hair growth as other nutrients (biotin, iron, etc.) do, but it can influence the hydration of the scalp and hair fibers. In fact, dermatologists state that hyaluronic acid can retain water in the hair, making hair fibers better hydrated.
As dermatologist Beth Goldstein points out, this moisturizing ability helps the hair look “softer and less frizzy.” Practically speaking, this means that properly hydrated hair tends to appear shinier and with better texture. However, there is no evidence that oral hyaluronic acid alone stimulates new hair growth or prevents hair loss in pathological conditions: its effects are merely secondary by improving existing hydration.
Regarding nails, the logic is similar: proper hydration of the nail matrix and cuticle could help keep nails stronger and more flexible. Some sources suggest that hyaluronic acid could “support the structure of the nail and soften the cuticle,” helping to reduce fragility or cracking.
However, it is important to note that in the case of nails (as with hair), there are virtually no clinical studies showing clear improvements solely from taking hyaluronic acid. Most of the supposed benefits are based on the general hydration function of hyaluronic acid. Therefore, while it is plausible that a better-hydrated body may support hair and nail health, these effects should be considered tentative until more solid evidence is obtained.
Does it really provide aesthetic benefits?
Overall, the data suggests that oral hyaluronic acid can provide real, albeit moderate, aesthetic benefits. Its most consistent effect is on the skin, improving hydration and elasticity over time. Available studies support a notable improvement in skin hydration after several weeks of intake, which can result in better-looking skin. On the other hand, direct effects on hair and nails are less evident: hyaluronic acid is likely to contribute indirectly by providing hydration, but it does not replace other nutrients specific to hair growth or nail strength.
In other words, it is not a miracle ingredient, but rather another ally within a comprehensive approach to skincare. Taking it orally could help complement topical treatments and healthy habits, but it does not replace basic measures such as proper nutrition and sun protection for the skin, nor an adequate diagnosis for hair loss or nail fragility issues. Each person may experience different results, so it is advisable to consult with a professional in aesthetic medicine or dermatology.
If you decide to try a hyaluronic acid supplement, it should be taken in appropriate doses (generally 100–200 mg daily, according to most studies) and for a sufficient period of time to assess whether a noticeable change occurs. From this balanced perspective, oral hyaluronic acid has aesthetic potential, as long as it is used realistically and alongside other good personal care practices.
