Hyaluronic acid or HA, is similar in popularity for what it can do, as with collagen from a couple of corners ago. It is present in skin creams to joint supplements. HA is a type of glycosaminoglycans, which are long unbranched polysaccharides which are composed of repeating disaccharide units (a complex sugar molecule). Glycosaminoglycan, is a molecule that helps retain moisture and keep tissues lubricated. In skincare and beauty products, HA is often used for its moisturizing and anti-aging properties. HÀ is created in our bodies, with a very rapid rate of turnover. It is found particularly in the skin, eyes, and joints.
Benefits:
- Keeps skip hydrated and supple
- Lubricates and cushions joints
- Helps with wound healing
- Protects cells as a powerful antioxidant
- Helps with ear infections
How to get in HA
- Through supplementation
- Oral supplementation
- Injections usually for osteoarthritis
- Foods
- Bone broth
- Mollusks including seafoods like clams, oysters, and scallops
- Citrus – may help boost levels
- Magnesium rich foods (pumpkin seeds, cocoa, sesame seeds, nuts, potatoes with skin, spinach, green beans and bananas.
- Soy (tempeh, tofu, edamame…), in addition in being high in magnesium, soy is high in phytoestrogens and may increase HA
- Zinc-containing foods (pumpkin seeds, peanuts, beef and oysters)
Topically:
About 50% of total HA is found in our skin. When applied topically, it can help hydrate the skin and improve its elasticity and texture. It can also help reduce the appearance of fine lines and wrinkles. In addition to skincare, HA is also used in some injectable dermal fillers to plump up the skin and reduce the appearance of wrinkles. HA is perfectly safe to use every day. You can apply it twice a day, as part of your morning and evening rituals, immediately after washing your face. It’s best to use high concentrations but in smaller doses, so anywhere between one to two per cent if it’s over the counter. As a raw material hyaluronic acid is thick and gloopy. Your skin utilizes it more effectively in smaller concentrated doses, staggered across the day and night regimen. The ideal formulation should be at its highest, optimal and absorbable dose or concentration so that it is able to pass the skin barrier to reach the dermis. If HA is not at its highest dose, it will be thin, watery and, therefore less effective.
Supplementally:
In supplement form, most clinical studies recommend taking a daily dosage of 90 to 120 milligram (mg) per day. Supplements are available in the forms of powder, liquid, tablet, capsule, softgel, or gummies – there are both flavored and unflavored formulations. Some brands combine HÀ with other ingestible ingredients such as collagen and biotin. There are also over-the-counter arthritis treatments that contain a combination of hyaluronic acid, glucosamine, and chondroitin sulfate.
https://www.mcgill.ca/oss/article/health-quackery/hyaluronic-acid-all-hype
Mikkie Nettles-Pollon,
Certified Personal Trainer/
Holistic & Sports Nutritionist
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