Food sources containing hyaluronic acid

Generally speaking, there are 2 broad categories of hyaluronic acid food sources:

Those containing hyaluronic acid itself
Those containing specific compounds that stimulate your body’s natural production of hyaluronic acid

 Let’s start with the first item in the first category — bone broth.

#1: Bone broth

Bone broth is exactly what it sounds like: a stock or broth made by simmering the bones (which may sometimes come with connective tissue) of animals, most commonly cows, pigs, chickens, and fish.

 In addition to its heavy presence in the skin, hyaluronic acid is also highly concentrated in the bone matrix, where it plays a crucial role in bone regeneration by:

Acting as a scaffold for new bone growth

 Promoting the differentiation of osteoblasts (bone-building cells)

The extended cooking process of bone broth, which lasts anywhere from 6 to 48 hours, “dissolves” and “releases” the animal bones’ hyaluronic acid content. This results in a highly nutritious soup that delivers intense skin-hydrating benefits.

#2: Organ meats

Hyaluronic acid is also found in many organs, where it helps maintain tissue hydration, lubrication, and structural integrity.  

This is why organ meats (“offal”) may be a worthy addition to your diet if you want a softer, more hydrated complexion.  

Here’s something that may help you get over any reservations you may have about eating organ meats. They’re not just hyaluronic acid-rich food sources but are brimming with lots of skin-loving nutrients, such as:

Vitamin B12: Helps with skin regeneration

Folate: Protects skin against oxidative stress

Iron: Supports collagen synthesis (Learn what collagen is here!)

Food sources promoting hyaluronic acid production

The second category of hyaluronic acid food sources is those with compounds that stimulate your body’s production of the humectant.

#3: Citrus fruits

First up, we have citrus fruits.

Citrus fruits contain a flavonoid called naringenin, which blocks the activity of hyaluronidase, an enzyme responsible for the breakdown of hyaluronic acid. Eating more citrus fruits could help you maintain healthy levels of hyaluronic acid in your body. 

Bonus: citrus fruits are often rich in Vitamin C, a cofactor for the enzymes prolyl hydroxylase and lysyl hydroxylase, which, in turn, play crucial roles in collagen production. 

Vitamin C also acts as a potent antioxidant that shields your skin from the harmful damage of free radicals — staving off the signs of premature skin aging, from fine lines and wrinkles to dry and sagging skin.  

While lemons may be top of mind when it comes to citrus fruits, eating them whole is hardly … feasible. 

Barring their unbearable, face-scrunching sourness, there’s also the concern that they could damage your teeth (by eroding tooth enamel) simply because of how acidic they are. 

So, here are a few citrus fruits that are more enjoyable to tuck into and slightly more tooth-friendly (disclaimer: it’s still always a good idea to rinse your mouth with water after eating citrus fruits):

Blood oranges
Mandarins
Kumquats
Pomelos
Yuzus

#4: Soy products

While soy products don’t contain hyaluronic acid, they are high in phytoestrogens, which mimic the hormone estrogen’s effects.

A large body of evidence suggests that estrogen increases hyaluronic acid levels, supporting skin health and preventing issues such as dryness and wrinkles. Studies have even shown that estrogen may increase collagen levels and protect against oxidative stress, which could help improve or slow the signs of premature skin aging. 

Some of the best soy-based hyaluronic acid food sources you could add to your diet are tofu, edamame, tempeh, and soy yogurt.

#5: Leafy green vegetables

Leafy green vegetables are rich in magnesium. 

Magnesium, in turn, activates the expression of the enzyme hyaluronan synthase, which is responsible for hyaluronic acid production. For your reference, here’s a list of some of the most magnesium-rich leafy green vegetables that may kick your body’s natural hyaluronic acid production up a gear:

Spinach
Kale
Watercress
Collard greens
Swiss chard
Beet greens

By the way, are you not a fan of or just find it hard to hit your recommended intake of leafy green vegetables (2 to 3 cups daily)? 

There’s an easy, delicious, and convenient “hack” that’ll help you get your greens in without all that prep work or tasting that grassy aftertaste: The Collagen Co’s Super Beauty Greens, a phenomenally powerful organic green blend loaded with greens (of course), hydrolysed collagen, pre and probiotics, and more.

How else can you promote plump, hydrated skin?

Getting enough hyaluronic acid through your diet (research suggests getting 120 mg daily) could go a long way in staving off the first signs of lost elasticity. But it’s not the only way.

In fact, you’ll see more impressive results by pairing it with hydrolysed collagen peptides, which will help restore and fortify your skin’s natural collagen levels — targeting visible signs of aging, reducing the appearance of dryness, wrinkles, fine lines, skin damage, and roughness for healthy skin that looks smooth, radiant, and supple.

 Here’s the unfortunate bit. You can’t rely on food as a reliable source of hydrolysed collagen peptides.

Instead, a wiser choice would be collagen supplements. An excellent example would be The Collagen Co’s Premium Collagen Peptides. Each serving delivers a hefty punch of vitamin C and hydrolysed collagen peptides (15 grams), alongside 50 mg of hyaluronic acid, effectively plugging the gap between your current and ideal hyaluronic acid intake.